If you have Alzheimer’s disease, it can affect your brain’s ability to use sugar as an energy source. With MCTs, it offers your brain an alternative energy source, ketones. So some research shows that it might help protect your brain in the early stages of Alzheimer’s disease. But these benefits only seem to be found in people with the APOE e4 gene variant.
Cholesterol levels
Some research shows that MCTs might help lower cholesterol levels. Other studies show the opposite. Again, these studies tended to have small sample sizes and sometimes used coconut oil (high in lauric acid) as the source of MCTs. Plus, many of the findings come from animal studies. So, large-scale human studies are needed to understand the relationship between MCTs and cholesterol better.
Exercise performance
Some research shows that MCTs might help to increase exercise performance — by improving your energy and endurance. But most of the research so far shows no benefit. More high-quality research is needed to understand this relationship better.
Diabetes
MCTs might help to lower blood sugar levels and increase insulin sensitivity. Again, this has only been demonstrated in studies using animals or small sample sizes.
Some experts advise against people with type 1 diabetes taking MCTs due to the increased risk of ketoacidosis — very high ketone and blood sugar levels. But, ketoacidosis caused by your diet is quite different from diabetic ketoacidosis. Since this is still unclear, and due to the seriousness of ketoacidosis if you have type 1 diabetes, it’s better to err on the side of caution.
Aside from their use to help treat conditions like malnutrition, research has a long way to go to support claims around the benefits of MCTs. Conflicting studies, small sample sizes, and lack of human studies mean we can’t draw any clinically relevant conclusions yet.
It’s also really important to look at the bigger picture. For example, if you’re eating a highly-processed diet, MCTs won’t negate these effects. Many factors contribute to your health and your risk of developing chronic conditions. It’s important not to just focus on one thing.
If MCTs do in fact provide these benefits, it’s not clear what dose you need. Most studies have used between 1-5 tablespoons of MCT oil. It’s also a good idea to talk to a health professional before starting any supplement.
If MCTs are being used in the treatment of certain medical conditions, a trained health professional will decide on the appropriate dose.
As mentioned, there are some questions about the safety of MCTs if you have type 1 diabetes. But in general, MCTs are likely safe for most people.
MCTs can sometimes cause diarrhoea, nausea, vomiting, and stomach discomfort. So if you do take them, starting with a low dose and taking them with food is recommended.
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