Formulation:

MCT oil, powder, or gel/jelly. Most of the studies used an MCT oil or jelly product.

Range of dosages studied:

2 to 80 grams per day.

Effective Dosages:

Muscle size and strength

Adults: The effective dosage for improving muscle strength and function in adults with or at risk of sarcopenia and frailty is 6 grams per day of octanoic acid and decanoic acid (total) by mouth for 12 weeks.^[1][2][3]

Special considerations: There are very few studies in this field. Because there are no dose-response or time-course studies, it is unclear whether other doses and durations are also effective. It is also unclear whether individual MCTs have the same effect on this outcome as mixed MCTs.

Cognitive improvement

Adults: The effective dosage for improving cognitive performance (working memory and executive function) in adults without known health conditions is in the range of 6 to 40 grams per day of octanoic acid and decanoic acid (total) by mouth for 2 weeks to 6 months.^{[4][5][6][7][8][9][10]} One study has shown that a single dose of 20 grams of octanoic acid and decanoic acid can also be effective.^[11]

Special considerations: The optimal dose and time course are unclear because a meta-regression analysis has not been performed. It is also unclear which MCT has the highest efficacy and whether the combination of octanoic and decanoic acid is best. Many of these studies were funded and authored by a company that manufactures an MCT product, so an important conflict of interest exists.

Fat oxidation

Adults: The effective dosage for increasing fat oxidation rates during a high-fat meal and low-intensity exercise is 2 to 6 grams per day of octanoic acid and decanoic acid (total) by mouth for 2 weeks.^[12][13][14]

Special considerations: Very few studies have examined the effect of MCTs on fat oxidation rates, and it has only been studied in men without known health conditions. Furthermore, these studies compare MCTs to carbohydrates or a calorie-free placebo rather than other fats, so the effects might not be specific to medium-chain triglycerides. It is also unclear whether other doses and durations are also effective because there are no dose-response or time-course studies. Additionally, it is unclear whether individual MCTs have the same effect on this outcome.

Weight loss and maintenance

Adults: The effective dosage for reducing body weight is in the range of 4 to 54 grams per day of MCTs by mouth for 4 to 16 weeks.^[15][16]

Special considerations: Many studies in this field have an important conflict of interest, because they are funded and authored by a company that manufactures an MCT product. The effect on body weight is also very small and highly variable among the studies. It is also unclear which MCTs are most effective and whether a combination of MCTs is optimal.

Other Considerations:

It is unclear whether MCTs should be taken with food or not because their efficacy on various outcomes has not been thoroughly examined in the presence vs. the absence of food.