Does MCT oil raise your bad cholesterol? A definitive guide for heart health and nutrition

October 8, 2025 •

4 min read

While standard dietary saturated fats are known to increase LDL cholesterol, the research on MCT oil's specific effect on blood lipids is more complex. The question, does MCT oil raise your bad cholesterol?, has a nuanced answer that depends heavily on the context of your overall diet and the fats it replaces.

Quick Summary

The impact of MCT oil on LDL cholesterol varies based on the fat it is compared against, potentially raising it relative to unsaturated fats but showing a neutral effect versus long-chain saturated fats. Small increases in triglycerides are also possible.

Key Points

Context Matters: The effect of MCT oil on LDL cholesterol depends on what fat it replaces; it may raise LDL relative to unsaturated fats but not to long-chain saturated fats.
Triglyceride Increase: Multiple studies indicate that MCT oil consumption can cause a small increase in fasting triglyceride levels.
HDL Neutrality: The effect of MCT oil on HDL ("good") cholesterol is generally neutral or non-significant.
MCT vs. Coconut Oil: Pure MCT oil (high in C8 and C10) is metabolized differently than coconut oil, which contains higher amounts of Lauric acid (C12) that can raise LDL cholesterol.
Moderation is Key: Excessive intake of MCT oil can lead to weight gain and potentially negative effects on liver health, so starting with a small dose is advised.
Don't Replace Healthy Fats: MCT oil should not replace heart-healthy unsaturated fats like olive oil in your diet.

The Complex Relationship Between MCT Oil and Cholesterol

MCT oil has gained a reputation as a health-boosting supplement, particularly within the keto and fitness communities. However, as with any dietary fat, its effect on cardiovascular health, specifically on cholesterol levels, is a major concern. Research suggests that the effect of MCTs on blood lipids is not as straightforward as with other saturated fats and depends on which fats are being compared in the diet. When comparing diets high in MCT oil to those high in unsaturated fatty acids, an increase in total and LDL cholesterol is often observed. This is because replacing unsaturated fats with any saturated fat, including MCTs, may lead to less favorable health markers. However, when MCT oil is compared to long-chain saturated fatty acids (LCTs), its effect on LDL cholesterol is often neutral or slightly beneficial. Substituting some LCTs with MCT oil might be a healthier alternative for those already consuming high amounts of LCTs from a lipid perspective.

The Influence of MCT Composition

MCT oils differ in their fatty acid composition, mainly Caprylic acid (C8) and Capric acid (C10), with some containing Lauric acid (C12). Pure MCT oil supplements are typically concentrated in C8 and C10, which are efficiently metabolized into ketones. Coconut oil, a natural source of MCTs, has a higher concentration of C12, which acts more like a long-chain fat and can contribute to higher LDL levels. Choosing an MCT supplement with higher C8 and C10 concentrations may offer more of the desired metabolic benefits.

Impact on Other Lipid Markers: Triglycerides and HDL

Beyond LDL, MCT oil also affects other lipid markers. Studies indicate that MCT oil intake causes a small, statistically significant increase in fasting triglycerides. While this increase may not be clinically significant for everyone, it's a factor to consider, particularly for those with existing cardiovascular concerns. The effect on HDL, or "good" cholesterol, is generally neutral.

The Role of Context: Weight Loss and Diet

When considering MCT oil's effect on cholesterol, the overall diet and weight reduction in a weight loss program can significantly impact metabolic markers. As part of a weight loss diet, one study showed MCT oil did not adversely affect metabolic risk factors compared to olive oil. However, simply adding extra calories from MCT oil to an unhealthy diet can lead to weight gain and potentially negative health outcomes.

MCT Oil vs. Coconut Oil: What's the Difference?


Feature	MCT Oil (C8 and C10)	Coconut Oil (High C12)
Fatty Acid Profile	Concentrated in Medium-Chain Triglycerides (C8, C10).	A blend of MCTs and Long-Chain Triglycerides (LCTs), with high Lauric acid (C12).
Metabolism	Rapidly absorbed and converted to ketones for quick energy.	Absorbed and metabolized more slowly, behaving more like a long-chain fat.
Effect on LDL	Effect depends on comparison fat; may slightly increase relative to unsaturated fats but not to LCTs.	Can increase LDL cholesterol due to its high saturated fat and C12 content.
Source & Purity	Fractionated and purified from coconut or palm kernel oil for high concentration.	Natural oil extracted from the kernel of coconuts.
Heart Health	Impact is context-dependent, not definitively negative or positive.	High saturated fat content warrants moderate use, particularly for those with cholesterol concerns.
Best For	Keto diet support, rapid energy boost, and cognitive function.	Versatile cooking at higher temperatures, skin, and hair health.

How to Incorporate MCT Oil Healthily

To mitigate potential risks, especially regarding cholesterol, consider these tips if you use MCT oil:

Prioritize Unsaturated Fats: Do not let MCT oil replace healthier monounsaturated and polyunsaturated fats. Use it as a supplement, not a primary fat source.
Start Small and Monitor: Begin with a small dose, such as one teaspoon, to assess your tolerance. High doses can potentially cause fat accumulation in the liver.
Maintain Calorie Balance: MCT oil adds calories. If not replacing other fats, this can lead to weight gain.
Choose High-Quality Products: Look for MCT oil from coconut with a high concentration of C8 and C10 and third-party testing.
Consult a Professional: Individuals with heart conditions or high cholesterol should speak with a healthcare provider before using MCT oil.

Conclusion: Making an Informed Decision

The research on does MCT oil raise your bad cholesterol? indicates a complex answer. Its effect on LDL cholesterol depends on the type of fat it replaces, with less impact when compared to long-chain saturated fats but a potentially negative effect when replacing unsaturated fats. While MCT oil provides quick energy and may aid weight management when used correctly, it is still a saturated fat. It's not universally "better" than healthy unsaturated oils and should be used in moderation within a balanced diet. For optimal cardiovascular health, a diverse intake of healthy fats, including omega-3s, is essential.

Frequently Asked Questions

No, MCT oil should not replace heart-healthy unsaturated fats like olive oil. When MCT oil replaces unsaturated fats, it can cause an increase in LDL cholesterol and total cholesterol levels. Use MCT oil as a supplement alongside, not instead of, healthy fats from a balanced diet.

The type of MCT matters. Pure MCT oils are concentrated in Caprylic (C8) and Capric (C10) acids, which are metabolized differently and less likely to raise LDL. In contrast, coconut oil, which contains Lauric acid (C12), can increase LDL cholesterol.

If you replaced unsaturated fats with MCT oil, or added it to a diet already high in saturated fats without reducing other calories, a cholesterol increase is possible. High doses can also have negative effects. The overall dietary context and comparison fat are key factors.

When compared to longer-chain saturated fats, MCT oil may have a neutral or slightly beneficial effect on LDL cholesterol.

Start with a small amount and build up slowly to a moderate dose (e.g., 1-2 tablespoons). Use it as a supplement in coffee or smoothies rather than a replacement for healthy cooking oils. Focus on a diet rich in whole foods, vegetables, fruits, and unsaturated fats.

Individuals with existing heart conditions or high cholesterol should consult a healthcare professional before taking MCT oil. High-dose or long-term use can have risks, including potential fat buildup in the liver.

Yes, meta-analyses consistently show that MCT oil intake causes a small, but statistically significant, increase in fasting triglycerides. This is a consideration for individuals monitoring their heart health.