Is MCT Oil the Same as Fractionated Coconut Oil? Understanding the Key Differences
They are very closely related, but not entirely the same. Fractionated coconut oil is essentially MCT oil that is predominantly composed of Caprylic and Capric acids (C8 and C10), whereas MCT oil can contain a broader range of medium-chain triglycerides (MCTs)*, including Lauric acid (C12).
The Rise of MCT Oil: A Background
MCT oil has exploded in popularity, fueled by purported benefits ranging from weight loss to improved cognitive function. But what exactly is it, and why is it so often linked to coconut oil? Medium-chain triglycerides, or MCTs, are a type of saturated fatty acid with a carbon chain length of 6 to 12 carbon atoms. This shorter chain length allows MCTs to be more easily digested and absorbed by the body, bypassing some of the digestive processes required for longer-chain triglycerides (LCTs) found in many other fats.
Fractionated Coconut Oil: Distilling the Goodness
Fractionated coconut oil takes the MCT story a step further. Through a process called fractionation, the different fatty acids present in coconut oil are separated. This typically removes the Lauric acid (C12) and leaves primarily Caprylic acid (C8) and Capric acid (C10). The resulting oil is liquid at room temperature, has a very long shelf life, and is almost entirely composed of MCTs.
Production Processes: Separating the Fractions
The key difference lies in the manufacturing process.
- Coconut Oil Extraction: Raw coconut meat is processed to extract the crude coconut oil.
- Fractionation (For Fractionated Coconut Oil): This process uses heat and steam to separate the different fatty acids based on their molecular weight and boiling points.
- MCT Oil Blending (For Some MCT Oils): Some MCT oils are created by blending different sources of MCTs to achieve a specific ratio of C6, C8, C10, and C12.
The MCT Family: C6, C8, C10, and C12
Understanding the different types of MCTs is crucial. Each has its own unique properties and benefits:
- Caproic Acid (C6): The shortest MCT, rapidly converted to energy but can cause digestive upset in some people.
- Caprylic Acid (C8): The most ketogenic MCT, quickly absorbed and converted into ketones.
- Capric Acid (C10): Similar to C8, but slightly slower absorption rate.
- Lauric Acid (C12): While technically an MCT, it behaves more like a long-chain fatty acid. Often debated whether it provides the same rapid energy benefits as C8 and C10.
Benefits of MCT Oil and Fractionated Coconut Oil
Both MCT oil and fractionated coconut oil share many of the same potential benefits:
- Increased Energy: MCTs are rapidly absorbed and converted into ketones, providing a quick source of energy.
- Weight Management: May promote feelings of fullness and increase fat burning.
- Improved Cognitive Function: Ketones can provide an alternative fuel source for the brain.
- Gut Health: Some studies suggest MCTs may have antimicrobial properties that can benefit gut health.
When to Choose MCT Oil vs. Fractionated Coconut Oil
The choice between MCT oil and fractionated coconut oil depends on your individual needs and goals.
- Choose Fractionated Coconut Oil If: You want an oil that is almost exclusively C8 and C10, prioritizing rapid ketogenesis. You also need an odor-free, colorless oil perfect for skincare or massage.
- Choose MCT Oil If: You are looking for a potentially broader range of MCTs, including C12 (Lauric Acid), even though the benefits of Lauric acid as an MCT are often debated.
Potential Drawbacks and Considerations
While generally safe, both MCT oil and fractionated coconut oil can cause side effects in some individuals:
- Digestive Upset: Especially when starting, taking too much MCT oil too quickly can lead to diarrhea, nausea, or stomach cramps. Start with a small dose (1 teaspoon) and gradually increase it as tolerated.
- Fatigue if Overconsumed: For some people, overconsumption can lead to feelings of fatigue rather than energy.
- Quality Variations: Not all MCT oil is created equal. Choose reputable brands that test their products for purity and potency.
Dosage and Usage Guidelines
The optimal dosage of MCT oil varies depending on individual tolerance and goals. Start with a small dose (1 teaspoon per day) and gradually increase it to 1-3 tablespoons per day. MCT oil can be added to smoothies, coffee, salad dressings, or taken directly.
Common Mistakes to Avoid
- Starting with too high a dose: This is the most common cause of digestive upset.
- Buying from unreliable sources: Look for reputable brands that provide third-party testing.
- Assuming all MCT oils are the same: Check the label to see the specific MCT composition.
- Expecting immediate results: It takes time to adapt to using MCT oil.
Beyond Consumption: Uses in Skincare
Fractionated coconut oil, in particular, is highly valued in skincare due to its moisturizing properties, light texture, and non-comedogenic nature (meaning it’s less likely to clog pores).
Reading Labels and Understanding Percentages
Always read the label carefully. Look for the percentages of each MCT (C6, C8, C10, C12) to understand the product’s composition. Higher percentages of C8 and C10 generally indicate a stronger ketogenic effect.
Future Research and Emerging Applications
Research on MCT oil is ongoing. Emerging applications include its potential role in managing neurological disorders, improving athletic performance, and supporting immune function.
Frequently Asked Questions (FAQs)
What is the most effective type of MCT for weight loss?
Caprylic acid (C8) is often considered the most effective for weight loss due to its rapid absorption and conversion into ketones, which can promote fat burning and reduce appetite. However, a combination of C8 and C10 may also be beneficial.
Can I use MCT oil for cooking?
While fractionated coconut oil can be used for very low-heat cooking, MCT oil is generally not recommended for high-heat cooking due to its low smoke point. It’s best used in smoothies, salad dressings, or added to food after cooking.
Will MCT oil help me get into ketosis faster?
Yes, MCT oil, especially those high in C8, can help you get into ketosis faster by providing a readily available source of ketones. This is particularly helpful when transitioning to a ketogenic diet.
Does MCT oil have a taste?
High-quality MCT oil typically has very little to no taste. Fractionated coconut oil is also tasteless and odorless, making it versatile for various applications. If your MCT oil has a strong or unpleasant taste, it may be of lower quality.
Is MCT oil safe for everyone?
While generally safe, individuals with certain medical conditions, such as liver disease, should consult with their doctor before using MCT oil. Also, it’s important to start with a low dose to assess tolerance.
How long does it take to see results from taking MCT oil?
The time it takes to see results varies depending on individual factors such as diet, exercise, and genetics. Some people may notice increased energy and reduced appetite within a few days, while others may take several weeks to see significant changes.
Can I take MCT oil on an empty stomach?
While some people tolerate MCT oil on an empty stomach, it can cause digestive upset in others. It’s generally recommended to take it with food, especially when starting out.
What is the shelf life of MCT oil and fractionated coconut oil?
Fractionated coconut oil has a very long shelf life, often several years, due to its high saturation and stability. MCT oil typically has a shorter shelf life, but can still last for 1-2 years when stored properly in a cool, dark place.
Is MCT oil the same as coconut oil?
No, MCT oil is not the same as coconut oil. Coconut oil contains a mixture of fatty acids, including both MCTs and LCTs (long-chain triglycerides). MCT oil is a concentrated source of MCTs, often derived from coconut oil.
What are the best brands of MCT oil?
There are many reputable brands of MCT oil available. Look for brands that use high-quality coconut oil as their source, provide third-party testing for purity and potency, and clearly state the MCT composition on the label. Some popular brands include Bulletproof, Kiss My Keto, and Sports Research.
Can I use MCT oil in coffee?
Yes, MCT oil is a popular addition to coffee, especially among those following a ketogenic diet. It can help provide sustained energy and mental clarity.
Is MCT oil a saturated fat? Is that bad for me?
Yes, MCT oil is a type of saturated fat. However, the effects of saturated fats on health are complex and debated. While some saturated fats are linked to negative health outcomes, MCTs are often considered to be more readily metabolized and less likely to contribute to the same issues as long-chain saturated fats. Moderate consumption within a balanced diet is generally considered safe for most people.