Are you curious about the benefits of MCT oil and how long it stays in your system?
Look no further!
MCT oil is a popular supplement made from medium-chain triglycerides, which are easier to digest and quickly converted into energy. But how long does this energy boost last?
While there’s no clear answer, we’ll explore the latest research and provide tips on how to use MCT oil for optimal results. From dosage recommendations to shelf-life, we’ve got you covered.
So sit back, relax, and let’s dive into the world of MCT oil.
How Long Does MCT Oil Stay In Your System?
As mentioned earlier, there’s no exact time frame for how long MCT oil stays in your system. This is because fat and ketone metabolism differs between individuals. However, a study published in The Journal of Nutrition found that MCT oil can increase blood ketone levels up to 18-fold just one hour after consumption.
While there’s no concrete time that MCT oil stays in your system, some evidence suggests that ketone levels can remain elevated for up to four hours after taking MCT oil. This means that the energy boost from MCT oil may last for a few hours, depending on your body’s metabolism and how much you consume.
What Is MCT Oil And How Does It Work?
MCT oil stands for medium chain triglycerides, which are medium chain fatty acids that are obtained from palm kernel and coconut oil. Unlike long-chain triglycerides (LCTs), MCTs are easily absorbed and transported throughout the body, making them a high-quality source of dietary fat that our body can digest with ease. MCTs can be absorbed into the bloodstream and utilized as a source of energy with rapid speed.
The body absorbs MCTs more rapidly than LCTs, which contain more carbons in their fatty acid chains. Due to their shorter chain length, MCTs travel more quickly from the gut to the liver and do not require bile to break down like longer-chain fats do. In the liver, the fats are broken down to be either used as fuel or stored as body fat. Since MCTs easily enter your cells without being broken down, they can be used as an immediate source of energy.
When you’re on a ketogenic diet, MCTs can also be converted into ketones in the liver. These ketones can pass through your blood-brain barrier, making them a source of energy for your brain cells. This is why some say drinking MCT oil will make your mind sharper. However, if you don’t have a cognitive disorder, you aren’t likely to get a long-lasting brain boost just by adding some MCT oil.
The Benefits Of MCT Oil
MCT oil has numerous benefits that make it a popular supplement for those following a keto diet or looking to increase their energy levels. One of the main benefits of MCT oil is that it is quickly converted into energy within just 15 minutes of consumption. This makes it an ideal source of energy for athletes or those looking for a quick boost.
Another significant benefit of MCT oil is its ability to increase blood ketone levels. Ketones are produced when the body breaks down fat, and being in a state of ketosis is one of the primary goals of following a keto diet. MCT oil has been shown to increase blood ketone levels up to 18-fold just one hour after consumption, making it an excellent supplement for those looking to enter or maintain a state of ketosis.
MCT oil may also have potential benefits for weight loss. It has been shown to increase the release of hormones that promote the feeling of fullness in the body, such as peptide YY and leptin. Studies have found that people who take MCT oil as part of their breakfast end up eating less food for lunch compared to those taking coconut oil. Additionally, MCT oil may help reduce body weight and waist circumference, and some studies suggest that it could help prevent obesity.
MCT oil is also easier for the body to digest than other types of fats, making it an ideal option for those who have trouble digesting complex fats. It may also help optimize the growth of good bacteria in the gut and support the gut lining, which could aid in weight loss.
Factors That Affect MCT Oil Absorption
Several factors can affect how quickly and efficiently your body absorbs MCT oil. One of the most significant factors is the chain length of the MCTs. Caprylic acid (C8) is the shortest MCT, and it’s more readily absorbed than capric acid (C10), which is slightly longer. Therefore, MCT oils that contain a higher percentage of C8 may be absorbed more quickly and efficiently than those with a higher percentage of C10.
Another factor that can affect MCT oil absorption is the amount consumed. Generally, consuming larger amounts of MCT oil can lead to a quicker and more significant increase in blood ketone levels. However, it’s important to note that consuming excessive amounts of MCT oil can cause digestive discomfort and diarrhea.
Additionally, individual differences in metabolism can affect how long MCT oil stays in your system. Some people may metabolize MCTs more quickly than others, leading to a shorter duration of elevated ketone levels.
Finally, the presence of other foods or supplements in your digestive system can affect how quickly your body absorbs MCT oil. Consuming MCT oil on an empty stomach may lead to faster absorption and a more significant increase in blood ketone levels compared to consuming it with a meal.
Dosage Recommendations For MCT Oil
When it comes to MCT oil dosage, it’s important to start slow and gradually increase your intake to avoid any unwanted digestive side effects. For beginners, it’s recommended to start with 1 teaspoon of MCT oil per day and work your way up to 1 tablespoon per day. For seasoned users, up to 2 tablespoons per day is safe.
It’s important to note that every individual’s body is unique, and the ideal dosage of MCT oil may vary from person to person. Most people should take 5-15 grams of MCT oil per day, one to three times per day for a total of 5-45 grams per day of MCT. However, some studies have used dosages ranging from 5 to 70 grams daily depending on the person’s goals.
Supplementary MCT oil is best taken in doses of 15 to 20 mL per meal, up to 100 mL per day. It’s not recommended as your only source of dietary fat as MCT oil does not contain all of the essential fatty acids needed for good health.
To avoid over-consumption and potential side effects, it’s important to exercise portion control when using MCT oil. While consuming MCTs and other fats shouldn’t lead to weight gain, calories can add up quickly if you’re pouring it onto many meals and drinks daily.
How To Incorporate MCT Oil Into Your Diet
If you’re interested in incorporating MCT oil into your diet, there are plenty of ways to do it. MCT oil is clear and flavorless, making it easy to mix into a variety of foods and drinks. Here are some tips for how to add MCT oil into your daily diet:
1. Add it to your morning coffee: This is one of the most popular ways to consume MCT oil. Simply pour your morning coffee and add some MCT oil and butter. You won’t taste the difference, but you’ll find that you have an energy boost that lasts throughout the day and helps burn fat at the same time.
2. Mix it into nut butter: Add MCT oil to your favorite nut butter (peanut butter, almond butter, or cashew butter) and enjoy at any time of the day. Whether you’re adding it to your morning piece of toast or your sandwich at lunch, it makes a delicious addition.
3. Blend it into a smoothie: A healthy fruit smoothie or protein shake is the perfect place to add MCT oil for some extra fat burning power. The power of the blender fully incorporates the oil so there is no change in texture or obvious taste associated with this waist-reducing addition.
4. Use it in salad dressings: MCT oil can be easily mixed into salad dressings for an added boost of healthy fats.
5. Try it in guacamole: MCT oil can be added to guacamole for a delicious twist on your favorite dip. Avocado fat is heart-healthy, and the addition of MCT oil combines two great fats that work perfectly together.
6. Make “fat bombs”: These keto-friendly snacks are designed to provide lots of energy without the crash, and MCT oil or coconut oil can be used to make them. This option from blogger Wholesome Yum is like a low-carb take on a peanut butter cup.
Remember that MCT oil has a low smoke point, so it isn’t suitable for frying. However, it can be used as a substitute for other types of oil in certain baking dishes, and is best used in dishes that are baked at 350 degrees Fahrenheit or less due to its medium heat smoke index, which causes the oil to oxidize and become rancid at high temperatures. That makes this healthy oil perfect for use in your favorite brownie recipe or certain other baked goods that require oil!
When incorporating MCT oil into your diet, start with one teaspoon and gradually increase your intake. The typical dose is 1 to 2 tablespoons. However, taking MCT oil on an empty stomach may cause stomach discomfort, so go slow and see what your system can tolerate. If you’re not a fan of the taste of MCT oil, try adding it to food instead of taking it straight.
