MCT Oil vs. Coconut Oil: Differences In Benefits And Risks

People often overlook how much their health is impacted by the kind of oil they use. Oils high in unsaturated fats can reduce the risk of heart disease, while those high in saturated or trans fats may increase heart disease risk. This article compares MCT oil vs coconut oil, both made from coconuts but with different health advantages. One provides rapid energy, while the other has several other health advantages. So which one should you be adding to your pantry?

MCT Oil: An Overview

Medium-chain triglyceride (MCT) oil is primarily derived from coconut and palm kernel oils but is also found naturally in dairy products such as cheese, yogurt, and milk.

Triglycerides are the primary type of dietary fat in our bloodstream. They consist of three fatty acids joined to a glycerol molecule.

Most dietary fats are long-chain triglycerides (LCTs) with more than 12 carbon atoms. MCTs are medium-chain fatty acids containing 6-12 carbon atoms.

This difference in chain length gives MCT oil unique properties compared to LCTs, found in foods like fish, avocados, nuts, seeds, and olive oil.

Unlike LCTs, MCTs are digested and absorbed quickly in the liver without requiring enzymes or bile acids.

This rapid metabolism sets MCTs apart – they are used immediately for energy or converted into ketones, energy sources derived from fat breakdown.

MCTs are classified into four types based on their carbon chain length:

Caproic acid: 6 carbon atoms
Caprylic acid: 8 carbon atoms
Capric acid: 10 carbon atoms
Lauric acid: 12 carbon atoms

These attributes make MCT oil a beneficial addition to the diet, especially for those seeking a quick energy source or following a ketogenic diet.

Key Benefits Of MCT Oil

MCT oil is a favorite among those trying to get healthier overall and in terms of nutrition since it provides several health advantages.

May help promote the feeling of fullness
May aid in fat regulation and weight loss
May serve as an excellent energy source
May help manage neurological conditions
May have antimicrobial and antifungal properties
May regulate blood sugar levels

Is MCT Oil Anti-inflammatory?

MCT oil, which contains fatty acids like caprylic, capric, and lauric acids, may help reduce inflammation by fighting microbes.

Studies show that MCT-rich coconut oil can inhibit the growth of Candida albicans, which causes infections like thrush, and reduce Candida infections in premature babies.

Additionally, virgin coconut oil has been found to slow the growth of Staphylococcus aureus and enhance immune response, potentially helping control inflammation.

However, current evidence is primarily from lab and animal studies, which may not directly apply to humans. More clinical trials are needed to verify these effects in people.

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Coconut Oil: An Overview

Coconut oil, extracted from copra (dried coconut kernel), is a natural leader in medium-chain triglyceride levels. Its fat composition contains an MCT concentration of approximately 54%.

This oil consists of lauric acid (42%), caprylic acid (7%), and capric acid (5%). However, coconut oil also contains long-chain triglycerides and unsaturated fats.

Even though lauric acid is technically considered a medium-chain fat, your body breaks it down and absorbs it more slowly, similar to how it handles LCTs.

This delayed processing has led some experts to argue that, despite its MCTs, the high amount of lauric acid keeps coconut oil from being classified as mainly MCT-rich.

Key Benefits Of Coconut Oil

While MCTs contribute significantly to coconut oil's health benefits, their unique composition includes other bioactive compounds that offer further advantages, such as:

Helps increase good cholesterol
Reduces stress levels
Enhances hair shine
Promotes healthy skin
Protects liver health
Improving satiety
Supports dental health

MCT Oil vs. Coconut Oil

The following table highlights the key differences between these two popular oils, focusing on their distinct characteristics and health impacts.

	MCT oil	Coconut oil
Source	Extracted from refined coconut or palm oil to isolate MCTs	Derived from coconut flesh
Fatty acid	Primarily contains caprylic acid (50%-80%), and caproic acid (20%-50%)	Contains lauric acid (42%), caprylic acid (7%), and capric acid (5%)
Nutritional components	High concentration of MCTs	Natural source of MCTs along with other components
Uses	Added to coffee, smoothies, and sometimes used as butter substitute	Used in cooking, baking, and for skin and hair care
Benefits	Enhances energy levels Supports weight loss, especially for ketogenic diets	Hydrates skin Slows aging Promotes hair health Boosts metabolism
Risks	Weight gain High cholesterol Stomach issues ( cramping and bloating) Diarrhea Fat build-up in the liver Vomiting Bloating	Gastrointestinal discomfort Elevated heart disease or stroke risk
Digestive tolerance	Easier to digest and absorb	Requires more digestive effort
Allergies & sensitivities	MCT oil (refined) lowers coconut allergy risk, but reactions (like coconut allergy) are still possible.	Coconut allergies are relatively uncommon, but they do exist. Some symptoms are hives, rash, anaphylaxis (rare)

MCT Oil vs. Coconut Oil: Which Is Better For Weight Loss?

When it comes to weight reduction, MCT oil might be more effective than coconut oil.

The body digests MCT oil and easily converts it into energy rather than storing it as fat.

This unique property can boost metabolism and energy consumption.

Various studies have indicated that MCT oil boosts feelings of fullness, potentially reducing overall calorie intake.

Coconut oil, on the other hand, includes both medium- and long-chain triglycerides.

Although it contains MCTs, a large component is lauric acid, which digests and absorbs like a long-chain fat.

This makes coconut oil less beneficial for weight reduction than pure MCT oil.

MCT Oil vs. Coconut Oil: Which Is Better For Skin Health?

Coconut oil is a common pick for healthy skin due to its high concentration of lauric acid.

Lauric acid has powerful antibacterial qualities that are good for beauty and skin health.

Lauric acid can heal acne in human cells, and coconut oil has been proven to alleviate atopic dermatitis (eczema) symptoms such as redness and irritation.

Its fatty acids are excellent for preserving and moisturizing the skin, effectively treating xerosis, a common condition characterized by dry and itchy skin.

These characteristics also make it beneficial against skin diseases.

Even though MCT oil has its own advantages, it lacks some of the additional compounds present in coconut oil that contribute to skin health benefits.

It serves as an effective carrier oil for essential oils while providing moisturizing properties.

Therefore, coconut oil is typically recommended for topical skin care because of its wider range of benefits.

Does MCT Oil Increase Triglycerides Compared To Coconut Oil?

MCT oil and coconut oil both contain triglycerides, but their composition and metabolic effects differ.

MCT oil, with its higher concentration of MCTs, is less likely to raise triglyceride levels in the blood

Coconut oil, due to its LCT content, may cause a greater increase in triglycerides and take longer to digest.

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Usage Guide

Ways To Use MCT Oil

MCT oil is a flexible component that works well in various dishes and drinks. Here are some practical ways to use it:

Enhance salads by sprinkling MCT oil on top
Integrate into shakes or smoothies for a quick energy boost
Incorporate into salad toppings or sauces for extra depth
Ingest as a supplement in pill form for convenience
Enrich morning coffee by mixing in MCT oil for a smooth texture

Ways To Use Coconut Oil

Coconut oil, solid at room temperature unless processed, has a high smoke point, making it perfect for high-heat cooking. Here are some ways to use it:

Utilize as a stable cooking oil for sautéing or frying
Use in place of butter for a non-dairy baking alternative
Mix with root vegetables before roasting for a tropical twist
Blend into coffee as a non-dairy creamer substitute
Apply as a hydrating treatment for skin and hair care routines
Practice oil pulling for an effective approach to dental hygiene
Select extra virgin variety for premium quality and purity

Bottomline: Which Is Better?

MCT oil shines for those seeking a quick energy boost, weight management support, and potential benefits for neurological conditions. Its rapid conversion into fuel makes it ideal for ketogenic diets and enhancing cognitive function. However, be mindful of potential digestive side effects.

Coconut oil provides broader advantages, such as reducing stress and enhancing skin and hair health. While it boasts some MCTs for energy, its LCT content makes it less suitable for weight loss than MCT oil.