Medium-chain triglycerides – more commonly known as MCTs - have gained a lot of popularity, but navigating this potential all-rounder, practical supplement can sometimes be tough.

In this article, we’ll break down the facts behind the hype and explain all the hows and whys for the MCT beginner.

So, firstly why should I be adding MCTs into my diet?

There are many reasons - 

• They act as brain fuel; assisting with cognitive performance, memory and overall brain health.
• They provide long-lasting energy. MCTs are turned into ketones (fuel), travelling directly to the liver for quicker absorption and utilisation as energy, more efficient than glucose.
• They encourage the body to use the ketones instead of glucose and can help assist muscle growth.

• MCTs improve physical performance when exercising and can act as a pre-workout.
• Assists in weight loss, MCTs are absorbed instantly and don’t get stored as fat. 
• MCTs make you feel fuller for longer and helps stop the sugar cravings. 
• They have antioxidant properties that help speed up metabolism.
• They support gut health & reduce inflammation in the body.
• Some research suggests they can prevent cognitive disorders such as Alzheimer’sdisease and can help treat diabetes.

That sounds great, but what exactly are MCTs (Medium-chain triglycerides)?

Firstly, Triglycerides are a type of fat that circulates in your blood. Your body makes triglycerides or gets them from the foods you eat. 

The ‘chain’ refers to the length of carbon atoms, or ‘fractions’ of each fat molecule. 

MCTs are between six and twelve carbons in length.   There are short, medium and long-chain triglycerides. 

Is the length of the chain important?

Yes. The shorter the chain or lower number of carbon atoms means they are absorbed by the body differently . They go through the gut wall directly into the liver without stopping along the way - producing energy faster. MCTs produce energy molecules of ketones rather than glucose, making them a healthy fat and a better energy source. This demonstrates that not all fats are the same.

How can I get these healthy Medium-chain triglycerides?

The best way to consume medium-chain triglycerides is through oil or powder. MCT oil is usually tasteless and can be consumed in many ways by adding to coffee or smoothies, salad dressings, or even straight from bottle.

You can find a high percentage of MCTs in coconut and palm kernel oil, and small amounts in other foods.

Does it make a difference whether my MCTs are from coconut or palm oil?

Functionally, no. But palm kernel oil is destroying the natural environment.

It is the least sustainable oil out there and according to the WWF, it is used in at least half the planets packaged food products.

Some palm oil harvesting destroys rainforests and is responsible for the loss of species like elephants, orangutans, rhinos and tigers. Some indigenous peoples have also been forced to leave their land due to deforestation.

Can I get my MCTs by just eating the virgin coconut oil I have in my pantry?

Yes, but it’s not that cut and dry.

The main difference between virgin coconut oil and the MCT oil derived from coconut, is how it's processed in the body. MCTs make up 55%- 65% of virgin coconut oil and the rest of the oil is a combination of saturated and unsaturated fats. The two types of MCT carbon atoms commonly extracted from coconut oil for MCT oil are C8 caprylic and C10 capric carbon atoms, or fatty acids.

You can consume virgin coconut oil for MCT benefits, however, you will need to increase your intake to get the same benefits as a small amount of MCT oil. The recommended dose of MCT oil is 1 to 4 tablespoons a day, so you will be consuming more unnecessary saturated fat.

Virgin coconut oil, is delicious in cooking & baking. You get the rich coconut taste, as well as the added benefit of using a healthy fat. It is also great for body care.

So, if you are looking to benefit from its extensive health benefits, without the fear of adding fat into your diet, it is well worth adding MCTs to your daily routine.

What should I look for when buying an MCT oil?

Most MCT oils are made from coconut oil and you will find plenty on the market that all have similar ingredients and claim to perform the same. There are a few differences so here’s what to look for:

• Most MCT products use C8 caprylic C10 capric fatty acids, however some brands fail to separate these two effective carbon atoms from the unnecessary carbon atoms. Look for those that only use C8 and C10 for maximum benefits.

• Look for MCT that come from 100% coconut oil. Coconut oil is the best source of MCT and is the healthiest fat that produce MCTs.

• The final step to finding the perfect MCT oil is to check how the coconuts are harvested. Unfortunately, many brands will use words like ‘organic’ and ‘clean’ when describing their oil. The reality is their coconuts could come from large corporations that unethically harvest coconuts. From poor working conditions of the farmers to destroying rainforests.

What about Niulife's MCT oil?

Niulife’s MCT oil range goes beyond using ethically sourced coconut oil. The oil is 100% derived from coconuts, meaning it is fair on small farmers, the environment and protects wildlife. 100% of all profits from Niulife products go straight back to the communities in the Pacific Islands. They go towards erasing poverty, bringing hope and changing lives. The range is also paleo, vegan, gluten free and dairy free. They also include other energy boosting ingredients, such as chia oil and flax oil.

Discover Niulife's MCT range

• Coconut MCT Oil
• Coconut Clarity MCT+ - formulated for brain health
• Coconut Endurance MCT+ - formulated for long-lasting energy