Can I Take MCT Oil on an Empty Stomach?

MCT oil is one of those supplements that has grown hugely in popularity over the last several years in part thanks to the publicized benefits of coconut oil, but also thanks to the rise of low-carb or ketogenic diets where fat comprises over 70% of the diet. And due to our increased understanding of fat not being the enemy, more people are looking towards bumping up their intake of healthier fats. MCT oil is likely something you've seen on the shelf before or read about in the latest diet, but most people aren't aware of what it is and why we should use it. This article will give you everything you need to know about MCT and how to incorporate it into your diet safely and effectively.

What Is MCT Oil?

Medium-chain triglycerides, commonly referred to as MCTs, are a fat extracted from either coconut oil or palm kernel oil. It is a man-made product produced by a process called fractionation, which involves extracting and isolating MCTs from their source to concentrate a specific type of fat. Within the realm of fatty acids, there are three types you should know about:

• Short-chain fatty acids—less than six carbons (uncommon)
• Medium-chain fatty acids—6-12 carbons
• Long-chain fatty acids—13-21 carbons (most common)

Long-chain fatty acids comprise the bulk of fat intake, but medium-chain triglycerides can provide some healthy competition. The MCTs that we commonly hear about are caproid acid (C6), caprylic acid (C8), capric acid (C10), and lauric acid (C12), with much of the benefits of MCT oil coming from the C8 and C10 triglycerides, and few coming from lauric acid. Pure MCT oil is usually 100% caprylic acid (C8), 100% capric acid (C10), or a mix of the two.

Why You Shouldn't Fear Fat

For decades, fat has been unfairly demonized. It's been shown to contribute to heart disease, obesity, and many other chronic health conditions that can have a fatal outcome.

But why do we have such a fear of fat?

It's the component of meals that makes them so irresistible; the part of meals that makes them so tasty; and to be completely frank, usually some of the best meals are ridiculously high in fat. Think about bone marrow, for example. While it boasts a lot of other nutrients, it's pretty heavy on the fat content and is usually considered a 'delicacy' for most people. But fat does more than add flavor to your meals; it's also necessary for your body to function. Here's why you need fat in your diet:

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1. Insulation and protection
2. Nutrient absorption (fat-soluble vitamins)
3. Brain function
4. Energy
5. Structure (phospholipids, triglycerides, cholesterol)

The Benefits of MCT

One of the major benefits of taking pure MCT oil results from their metabolization process—they are metabolized differently than long-chain fatty acids. Under normal circumstances, fatty acids are shuttled through the digestive system where they are broken down in the small intestine, absorbed, and transported. MCTs, however, completely bypass the digestive system and are instead transported directly to the liver where they are metabolized and used for energy or turned into ketones, thus reducing the risk of peripheral fat deposition into adipose tissue ¹. As such, MCTs function primarily as an immediate source of usable energy to fuel the body's many processes. Note: ketone synthesis will only occur if your glycogen stores have been depleted and there is no glucose coming in through diet, in which case, you enter a state of ketosis. Want another reason to take them? Some research suggests that compared to long-chain fatty acids, MCTs elicit more significant increases in peptide YY and leptin, two hormones involved in appetite regulation and satiety ¹.

The Difference Between MCT Oil and Coconut Oil

As we said, MCT oil is often a derivative of coconut oil, but coconut and MCT are not the same thing. Coconut oil comprises both medium-chain triglycerides (including lauric acid), as well as long-chain triglycerides (LCTs), making it a much less effective immediate energy source because of different metabolic pathways in digestion and absorption. Whereas MCT is shunted directly to the liver via the portal vein, LCTs are absorbed and enter chylomicrons, which then enter the lymphatic system and cannot be used as a direct source of energy ². Unlike MCTs, LCTs also require bile and pancreatic enzymes for digestion, along with carnitine for transport into mitochondria to be used for energy ³.

As a result, coconut oil, which contains both MCTs and LCTs, is not as effective at providing an immediate source of energy.

Can You Take MCT Oil On An Empty Stomach?

The quick answer to this question depends on your body, but for most people, it's a no. If you've been taking MCT for a while, you may find you're okay to take it on an empty stomach, but if you're new to MCT, you may want to take things slow because it can cause digestive discomfort. One of the most common side effects of taking too much MCT at once, especially on an empty stomach, is what's sometimes called "disaster pants," i.e. diarrhea.

But nausea, vomiting, and other gastric upset symptoms are common, too. The reason for this is that MCTs are digested directly in the gut rather than the small intestine like other fats. Because food typically also contains the digestive enzymes needed to break it down, it doesn't cause this issue. MCTs, on the other hand, lack these enzymes and may register is an irritant to the stomach, which triggers physiological mechanisms that flush the gut; hence, the result of diarrhea and stomach pain. To avoid experiencing any unpleasant digestive symptoms, start with one teaspoon (5ml) and increase slowly, eventually working your way up to 1-2 tablespoons daily. If you find that even at one teaspoon you're still experiencing discomfort, try taking it with food and see if that helps.