MCT oil: ideal supplement for intense activities and weight loss

Ideal option for those who practice activities that require a lot of energy, MCT oil is a lipid-based compound, extracted from refined coconut oil. Also known as TCM, acronym in Portuguese that means medium chain triglycerides, according to nutritionist Maria Emília França, it gets its name thanks to its rapid digestion when consumed.

Rich in good fats, these are quickly metabolized by our body to produce energy. And it is exactly for this reason that it has been gaining more and more popularity, transforming this substrate into a source of energy for immediate use.

8 health benefits of MCT oil

Despite being known as a supplement for those who need high doses of energy for intense activities, this supplement has other health benefits. Check out some of them according to the nutritionist:

1. Treatment of gastrointestinal disorders: “In hospitals and clinics, it is used in the treatment of food absorption disorders, including diarrhea, poor digestion of fat, celiac disease, liver disease, among others”, reveals the professional.
2. Nutritional support: as Maria Emília explains, in the sports area, MCT oil can be used by athletes as nutritional support during training, as well as to reduce body fat and provide an increase in muscle mass.
3. Aid in weight loss: “due to having a lower caloric content than other fats, these are minimally stored and contribute to metabolism, improving calorie burning”, he guides.
4. Helps in appetite control: as this supplement provides the feeling of satiety, it helps control the urge to eat outside mealtimes.
5. Prevention of atherosclerosis: according to the professional, this type of fatty acid has beneficial properties in preventing this type of disease, such as its anticoagulant function and the reduction of cholesterol in the liver.
6. Helps in the treatment of diabetes: with blood glucose lowering action, it can be an adjunct in the treatment of this disease.
7. Increase of aerobic resistance: ideal function for cyclists or marathon runners, with the consumption of this oil it is possible to increase the performance in aerobic activities.
8. Cognitive improvement: by increasing ketones in the body, it helps to fight diseases such as Alzheimer’s and prevent seizures.

How to ingest MCT oil

Available in capsules, powder or liquid version, the nutritionist recommends that the doses are individualized and specific for each proposed objective. “But in general, it is recommended to ingest an average of 4.5 to 9.0 ml a day, or as directed by a nutritionist or doctor”, he warns.

Its liquid version can have wide culinary uses, as it has a neutral flavor and allows it to be heated at high temperatures (up to about 150ºC), without losing its properties. “It is worth adding it to juices, shakes, coffee, salads or preparing recipes”, says Maria Emília.

Should I take MCT oil before or after training?

With the function of guaranteeing high doses of energy, especially for an aerobic exercise or an interval training with aerobic and anaerobic exercises, the most recommended is to consume it before training. However, once again nutritional monitoring is recommended, indicating the best form of consumption for each patient.

What is the difference between coconut oil and MCT?

According to the nutritionist, despite being similar, MCT oil has a different composition from traditional coconut oil. With a composition of around 62% MCT, coconut oil has seven times less caprylic and capric acid than concentrations found in MCT oil.

Among other differences between the compounds present in the two types of oils, it is possible to highlight the presence of lauric acid in coconut oil, which is absent in MCT. “While MCT oil has a neutral flavor and has a lower caloric value, coconut oil has a characteristic flavor and is rich in calories”, informs the professional.

Contraindications to its consumption

Although safe for most people, the professional highlights the contraindication of its consumption for pregnant women, lactating women and people with liver diseases. “It is also worth mentioning that the recommended amounts must always be respected. In addition to causing side effects, an overdose can lead to weight gain”, warns Maria Emília.

Among the main side effects observed, nausea and gastrointestinal discomfort are possible, and “lower doses are recommended at the beginning of treatment, with a progressive increase according to the patient’s tolerance”, he indicates.

Ideal supplement for those who need high energy doses, MCT oil can be an ideal alternative for practitioners of intense physical activities and for those seeking weight loss. As with other herbal medicines, its use must be accompanied by specialized professional care.

The information contained on this page is for informational purposes only. They do not replace the advice and follow-up of doctors, nutritionists, psychologists, physical education professionals and other specialists.