What is Fractionated Coconut Oil?
Fractionated coconut oil (FCO) is a form of coconut oil that has been processed to remove the longer-chain fatty acids, primarily lauric acid. The removal of these fatty acids lowers the oil's melting point, causing it to remain liquid at room temperature and below. This process leaves behind a concentration of medium-chain triglycerides (MCTs), predominantly caprylic acid (C8) and capric acid (C10). This results in a clear, odorless, and stable oil with a longer shelf life compared to regular coconut oil.
The crucial distinction between FCO and MCT oil
While the chemical composition of fractionated coconut oil and MCT oil is very similar or identical, their intended use and manufacturing processes are often different. The primary point of confusion for consumers lies in the marketing and production standards:
- Fractionated Coconut Oil (FCO): This term is most often used for products sold for cosmetic and topical applications, such as a carrier oil for essential oils, massage oil, and skincare. These are not always manufactured in a food-safe environment or with the hygiene standards required for human consumption.
- MCT Oil: This is the term for a fractionated coconut oil that is specifically produced to be a dietary supplement or food product. It is processed under strict food-grade conditions to ensure it is safe to eat. When you purchase a product explicitly labeled as "MCT oil" from a reputable brand, it is designed for ingestion.
Benefits and side effects of ingesting food-grade FCO
Ingesting food-grade fractionated coconut oil, or MCT oil, offers several potential benefits, though it is important to understand the full picture.
Potential Benefits of Ingesting MCT Oil:
- Rapid Energy Source: MCTs are metabolized differently than other fats. They are transported directly to the liver and can be used as a quick source of energy, making them popular with athletes.
- Support for Weight Management: Some studies suggest that MCTs can help boost metabolism, increase feelings of fullness, and reduce calorie intake, which may aid in weight loss.
- Improved Brain Function: MCTs can be converted into ketones, which can cross the blood-brain barrier and serve as an alternative fuel source for the brain, potentially improving cognitive function.
- Assists Ketogenic Diets: For those following a keto diet, MCT oil can help the body reach and maintain a state of ketosis.
Possible Side Effects:
- Digestive Discomfort: Some individuals, especially when starting with a high dose, may experience digestive issues such as stomach cramps, bloating, nausea, or diarrhea.
- Lack of Lauric Acid: The fractionation process removes lauric acid, a medium-chain fatty acid present in abundance in regular coconut oil. Lauric acid is associated with antimicrobial properties, so food-grade FCO does not offer this specific benefit.
How to safely incorporate edible MCT oil
If you have purchased a food-grade product (MCT oil), it is generally safe for consumption. Follow these guidelines to minimize risks and maximize benefits:
- Start with a small amount. Begin with one teaspoon per day and gradually increase your intake over several weeks to allow your digestive system to adjust.
- Mix it with food or drink. The oil is tasteless and odorless, so it can be easily blended into smoothies, coffee, salad dressings, or shakes.
- Follow dosage instructions. Refer to the product's label for recommended serving sizes and daily limits. Do not exceed the recommended dose.
Comparison: Fractionated vs. Regular Coconut Oil (Food-Grade)
| Feature | Fractionated Coconut Oil (MCT Oil) | Regular (Virgin/Refined) Coconut Oil |
|---|---|---|
| Physical State | Liquid at room temperature and below | Solid below approx. 76°F (24°C) |
| Fatty Acid Profile | Primarily Caprylic (C8) and Capric (C10) acids | High in Lauric Acid (C12), plus other saturated fats |
| Flavor and Scent | Neutral, virtually tasteless and odorless | Distinctive coconut flavor and aroma |
| Primary Uses (Edible) | Dietary supplement (keto coffee, smoothies), salad dressings, low-heat cooking | Frying, sautéing, baking, spreads |
| Speed of Absorption | Very rapid digestion and energy conversion | Slower metabolism compared to MCTs |
| Smoke Point | Lower smoke point than refined coconut oil, unsuitable for high-heat frying | Varies by type: virgin has a lower smoke point; refined has a higher one |
The dangers of ingesting cosmetic-grade FCO
For products labeled simply as "Fractionated Coconut Oil" and marketed for cosmetic use, there are potential risks associated with consumption. As highlighted by manufacturers and wellness sites, the processing and quality control standards are different for non-edible products. Ingesting an oil not intended for food can expose you to impurities, lack of sanitation, or other contaminants that a food-grade manufacturing facility would prevent. It is always best to purchase a product clearly labeled and intended for internal use when considering ingestion.
Conclusion
In summary, it is perfectly acceptable to ingest fractionated coconut oil, but only if you are using a food-grade version specifically produced for dietary use, which is commonly marketed as MCT oil. Products labeled for topical use, such as carrier oils for skincare and essential oils, should not be consumed due to differing manufacturing standards. Always read the label carefully to confirm a product's suitability for ingestion and start with a small amount to monitor for any digestive discomfort. For culinary applications, choose a food-grade MCT oil for its neutral taste or regular coconut oil for a distinct coconut flavor. When in doubt, always err on the side of caution and opt for a product explicitly intended for consumption.
Here is an authoritative source on the topic from Healthline.
How to choose a safe, edible fractionated coconut oil
Look for Food-Grade Labeling: Reputable brands will clearly state "food grade" or market the product as "MCT oil" intended for dietary use.
Check for Third-Party Testing: Some brands offer evidence of third-party lab testing, which can provide reassurance about the product's purity and quality.
Avoid Products for Essential Oils: If the marketing focuses exclusively on essential oil blending or topical application, it is best to avoid ingesting it.
Start Small and Observe: Begin with a low dose and pay attention to how your body reacts before increasing your intake.
Read the Ingredients: Ensure the product contains only medium-chain triglycerides (C8 and C10) and is free from other additives.
How to tell if a product is cosmetic or food grade
- Read the Product Description: A cosmetic FCO product will often advertise uses like "great for massage" or "perfect carrier oil for essential oils".
- Check the Ingestion Warnings: Non-edible oils may have explicit warnings on the label stating not for internal use.
- Analyze the Brand Context: Brands specializing in aromatherapy or beauty are less likely to produce food-grade supplements.
- Flavor and Scent: Some brands offer flavored and unflavored versions, with the unflavored option being versatile for various food applications.
- Price Point: While not a definitive indicator, food-grade MCT oil often costs more due to higher manufacturing standards.
