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MCT
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{{DISPLAYTITLE:MCT - Medium Chain Triglycerides and Epilepsy, Running and Weight Loss}}
MCTs are claimed by some to be miraculous cure-alls and by others as dietary abominations. The truth is probably a little more complex, as is so often the case with these things. MCT stands for Medium Chain Triglycerides (MCTs) are fats , with the "medium chain" meaning that they are shorter in length than most normal dietary fats (sometimes called Long Chain Triglycerides or LCTs). MCT is a saturated fat, leading many to decry them as unhealthy. However, almost all research into saturated fat focuses on the common Long Chain Triglycerides, not MCT's. It seems likely that the health concerns around normal saturated fat don't apply to MCT's, as they are metabolized in very different ways. MCTs are found in coconut oil, palm kernel oil and butter, as well as being available in pure form. There is reasonable evidence that:* MCT can be used in the dietary treatment of Epilepsy. * There are initial indications that MCT will [[Ketogenic Diet as a Treatment| reduce the symptoms of Alzheimer's and other memory problems]].
* MCT produces [[Ketones]] even without being part of a [[Low Carbohydrate Diets| Low Carbohydrate Diet]].
** Ketone levels are higher when MCT is combined with a Low Carbohydrate Diet.
** Higher intake of MCT will produce higher ketone levels.
** Fasting will increase ketone levels from MCT.
* MCT can produce nausea, vomiting, stomach cramps and diarrhea. Adaptation and mixing with other foods can reduce the problems and the MCTs should be taking in an MCT Shake.
* MCT does not improve exercise performance.
=MCT and the Ketogenic Diet=
Because MCT will increase [[Ketones|Ketone Levels]] without needing [[Low Carbohydrate Diets| Carbohydrate restriction]], they are often used for [[Ketogenic Diets for Epilepsy| epilepsy treatment]]. Small amounts of MCT can be used to increase the ketone levels, or to reduce elevated cholesterol levels while on the Ketogenic Diet<ref name="Kossoff-2011-1809"/>. Larger amounts of MCT are the basis of the [[MCT Diet]], which allow for a greater carbohydrate intake than the traditional [[Ketogenic Ratio Diet]] and therefore more food choices.
=MCT Cost=
MCT is expensive. I've used pure MCT products like [http://www.amazon.com/gp/product/B000GK11HK Premium MCT Gold] and [http://www.amazon.com/gp/product/B0019LWIOU Dr. Bernd Friedlander MCT Oil], and they are all around $1/oz. You can buy coconut oil, which is about 60% MCT (see below for details), but products like [http://www.amazon.com/gp/product/B001EO5Q64 Nutiva Organic Extra Virgin Coconut Oil] are about $0.50/oz, which works out around the same price. The best option if you are prepared to buy in bulk is from [http://www.bulknaturaloils.com/ http://www.bulknaturaloils.com] that sells [http://www.bulknaturaloils.com/Products/15778-bulk-mct-medium-chain-triglycerides.aspx MCT Oil 60/40] for $25/Gallon ($0.19/oz). (Note that products like [http://www.amazon.com/Twinlab-Fuel-Orange-Fluid-Ounce/dp/B001G7R6IU TwinLab Mct Fuel] contain only about 50% MCT.)
==Available Research==
The table below summarizes the studies on the impact of MCT on exercise.
{| class="wikitable"
! Study
! Subjects
==Sources of MCT==
The composition of common sources of MCTs is shown below:
{| class="wikitable"
!
! colspan="2"|colspan="2"|
Coconut Oil<ref name="O'Brien2010"/>
! colspan="2"|colspan="2"|
Palm Kernel Oil<ref name="O'Brien2010"/>
! Butter<ref name="usda"/>
* 0.000172 mmol/L is 172 nmoml/L.
Plugging this conversion into the above equations, we get:
{| class="wikitable"
! ug/100 ml
! mg/dL:
MCT is considered safe at 1mg/Kg of body weight, and MCT has been shown as effectively non-toxic in high dose (9-12g/Kg) animal studies<ref name="TraulDriedger2000"/>.
=My Experiences with MCT=
Below are my thoughts on MCT while on the [[Ketogenic Diet]], with an update further down the page on using MCT as part of a normal diet.
* I've found that taking MCT on its own will often produce digestive problems, including nausea and apocalyptic diarrhea. Mixing MCT with other foods can reduce the problems, and I take MCT with cream or other foods.
* I found that MCT in larger doses (3+ tablespoons) can produce obvious thermogenesis, resulting in the perception that a cold room is actually overly warm. There is also a sensation of warmth radiating from my stomach, rather like I'd just consumed strong alcohol.
* There seem to be changes in mental functioning, especially with larger doses. MCT can alleviate some feelings of tiredness and improve mental acuity, but it can also result in an unpleasant feeling that is hard to describe. The sensation is a little like how I feel when a migraine is imminent.
* I've found that MCT taken during exercise seems to impair my running. I performed a simplistic experiment with MCT during a run to try to evaluate the effect.
** At the time of the experiment I was adapted to the [[Ketogenic Diet]], having blood ketones above 1.0 for the previous 10 days.
** I started the run fasted, with my last dose of MCT at 2 PM the previous day.
** For the first 8 miles, I felt really good, with my heart rate and breathing where I'd expect them to be.
** At mile 19 I stopped for a drink and my blood pressure dropped dramatically. Even crouched down with my head between my knees I was dizzy. After a few minutes things returned to some semblance of normality and I was eventually able to stand up and continued to run.
** A few days later I repeated the test, but took 3 tbsp. of Macadamia Nut Oil with 2 tbsp. of Nutella at mile 8. My breathing remained normal and I had no other problems.
The comments above are from using MCT during my [[Ketogenic Experiment]] in 2013. In late 2015 I started to experiment again with MCT while losing weight on a relatively normal diet. During this time I was eating a high-fiber diet that was predominantly plant based. Over a period of a couple of months I gradually introduced MCT into my diet. Initially I had some minor nausea and digestive disturbances, but they settled down and by the end of the period I was able to consume several tablespoons of MCT without any issues. I would either mix the MCT with a high protein/high-fiber smoothie, or blend the MCT into a little milk and add a couple of shots of espresso. Adding 2 tablespoons of MCT to my coffee before running was possible without G.I. problems. I did notice that while running on a cold morning after taking the MCT I could feel the thermogenic effect. There was a sense of warmth spreading out from my midriff, rather like having drunk a short of strong alcohol. Unlike the mental effects I had when I was on the ketogenic diet, I had no issues this time around.
=See Also=
{{KetoList}}
<ref name="RegerHenderson2004">Mark A. Reger, Samuel T. Henderson, Cathy Hale, Brenna Cholerton, Laura D. Baker, G.S. Watson, Karen Hyde, Darla Chapman, Suzanne Craft, Effects of β-hydroxybutyrate on cognition in memory-impaired adults, Neurobiology of Aging, volume 25, issue 3, 2004, pages 311–314, ISSN [http://www.worldcat.org/issn/01974580 01974580], doi [http://dx.doi.org/10.1016/S0197-4580(03)00087-3 10.1016/S0197-4580(03)00087-3]</ref>
<ref name="PanLarson2010">Yuanlong Pan, Brian Larson, Joseph A. Araujo, Winnie Lau, Christina de Rivera, Ruben Santana, Asa Gore, Norton W. Milgram, Dietary supplementation with medium-chain TAG has long-lasting cognition-enhancing effects in aged dogs, British Journal of Nutrition, volume 103, issue 12, 2010, pages 1746–1754, ISSN [http://www.worldcat.org/issn/0007-1145 0007-1145], doi [http://dx.doi.org/10.1017/S0007114510000097 10.1017/S0007114510000097]</ref>
<ref name="WolinskyDriskell2004">First Author Ira Wolinsky !!author1!!, Second Author Judy A. Driskell !!author2!!, Nutritional Ergogenic Aids, date 25 June 2004, publisher Taylor & Francis, isbn 978-0-203-50770-4, pages 196–</ref><ref name="O'Brien2010">author Richard D. O'Brien, Fats and Oils: Formulating and Processing for Applications, Third Edition, date 12 December 2010, publisher Taylor & Francis, isbn 978-1-4200-6167-3, pages 49–</ref>
<ref name="usda">NDL/FNIC Food Composition Database Home Page, http://ndb.nal.usda.gov/, Accessed on 18 November 2013</ref>
<ref name="Geliebter-1983"> A. Geliebter, N. Torbay, EF. Bracco, SA. Hashim, TB. Van Itallie, Overfeeding with medium-chain triglyceride diet results in diminished deposition of fat., Am J Clin Nutr, volume 37, issue 1, pages 1-4, Jan 1983, PMID [http://www.ncbi.nlm.nih.gov/pubmed/6849272 6849272]</ref>
