Medium-chain triglycerides (MCTs) are a type of saturated fat most commonly derived from coconut or palm kernel oil. Unlike long-chain triglycerides (LCTs), MCTs are smaller and travel directly to the liver, where they are quickly converted into ketones for an immediate source of energy. This rapid metabolism is one reason for their popularity, especially among those following ketogenic diets, but it's also the primary cause of adverse reactions when consumed in excess.
What are the side effects of taking too much MCT oil?
While generally safe in moderation, overindulging in MCT oil can cause a range of side effects, primarily affecting the digestive system due to its concentrated nature and rapid absorption.
Acute digestive distress
The most common and immediate side effects of taking too much MCT oil are gastrointestinal. These symptoms often appear when a high dose is taken on an empty stomach or when first introducing the supplement.
- Diarrhea: This is the most infamous side effect. MCTs contain glycerol, which can act as a hyperosmotic laxative, drawing water into the colon and leading to loose stools.
- Stomach cramps and bloating: The rapid influx of fat can irritate the gut lining and lead to uncomfortable cramping and bloating.
- Nausea and vomiting: Excessive intake can cause feelings of sickness and may even induce vomiting in some individuals.
Potential long-term complications
For individuals with pre-existing conditions or those who consistently take very high doses, there are more serious long-term risks to consider.
- Fat accumulation in the liver: Though rare, consuming more than 45g of MCT oil per day for an extended period has been linked to fat buildup in the liver. This is a particular concern for those with existing liver conditions.
- Elevated cholesterol: While some studies show MCT oil can positively influence cholesterol levels by increasing HDL (good) cholesterol, excessively high intake of MCTs, particularly those with higher lauric acid (C12) content, may potentially raise LDL (bad) cholesterol levels.
- Nutrient imbalance: Over-reliance on MCT oil as a primary fat source can lead to deficiencies in essential fatty acids.
What is a safe dosage for MCT?
Since individual tolerance varies, the key is to start slow and listen to your body. Experts recommend a gradual approach to avoid overwhelming the digestive system.
- Beginner dosage: Start with just 1 teaspoon (5 ml) per day. Take this amount for several days or a week to assess how your body reacts.
- Standard dosage: Once acclimated, you can gradually increase to 1 to 2 tablespoons (15-30 ml) per day.
- Maximum daily dosage: Most sources suggest a maximum of 4 to 7 tablespoons (60-100 ml) daily to prevent gastrointestinal issues. Doses over 45 grams are generally not recommended for long-term use.
How to take MCT oil to minimize side effects
- Take with food: Always consume MCT oil with a meal or mix it into food or beverages to slow absorption and reduce digestive irritation.
- Split doses: If you take more than one tablespoon daily, split the dosage across different meals. For example, have one tablespoon in the morning and another in the afternoon.
- Stay hydrated: Drinking plenty of water can help your body process the oil more effectively and alleviate potential digestive issues.
- Choose the right product: Look for high-quality MCT oil, often with a higher concentration of C8 (caprylic acid) and C10 (capric acid), as C6 can cause more digestive upset.
A comparison of MCT oil types
Different MCT fatty acids are converted to ketones at different rates, affecting their potential for side effects. For those with sensitive stomachs, the ratio can be important.
| MCT Type | Chain Length | Ketone Conversion Rate | Side Effect Potential | Common Source | Best for | Notes |
|---|---|---|---|---|---|---|
| Caprylic Acid (C8) | 8 carbon atoms | Very rapid | Low to moderate | Fractionated coconut oil | Quick energy, keto support | Considered the most ketogenic and gentle. |
| Capric Acid (C10) | 10 carbon atoms | Rapid | Low to moderate | Fractionated coconut oil | Energy, immune support | Converts to ketones less efficiently than C8. |
| Lauric Acid (C12) | 12 carbon atoms | Slower | Varies (behaves more like LCT) | Abundant in coconut oil | Anti-fungal properties | Less ketogenic impact than C8/C10. |
| Caproic Acid (C6) | 6 carbon atoms | Very rapid | High | Trace amounts in coconut oil | Fast energy | May cause throat irritation and digestive issues. |
Who should be cautious with MCT oil?
While generally safe, certain individuals should exercise caution or avoid MCT oil entirely without consulting a healthcare provider.
- Liver conditions: Since MCTs are processed in the liver, individuals with existing liver problems or intestinal failure-associated liver disease should be very cautious, as high doses could worsen liver function.
- Diabetes: MCTs can increase ketone levels, which can be problematic for people with diabetes, potentially leading to a complication called ketoacidosis, though this is rare and more associated with type 1 diabetes and very high doses.
- High triglycerides: Individuals with high blood triglycerides should be mindful of their total fat intake, as MCTs are still fats and should be balanced within their overall dietary fat budget.
- Digestive disorders: Those with conditions like pancreatic insufficiency or short bowel syndrome should seek professional medical advice before use, as MCTs may not be suitable.
Conclusion
Yes, you can take too much MCT oil, and the most common result is uncomfortable digestive distress. To avoid this, and the potential for more serious long-term issues like fatty liver, it is crucial to start with a low dose and gradually increase it while monitoring your body's response. Taking MCT oil with food, splitting daily doses, and choosing a product with a higher concentration of the more tolerable C8 and C10 fats can help manage intake effectively. For individuals with underlying health issues such as liver disease or diabetes, consulting a healthcare provider is the safest approach before starting supplementation. Used correctly, MCT oil can be a valuable tool for energy and ketosis support.
More information on MCT oil can be found on sites like WebMD, which offers detailed guidance on its uses and potential risks.
