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Medium-chain Triglycerides

Medium-chain triglycerides are fats with shorter carbon chains than most dietary fats, so the body absorbs them quickly and the liver readily turns them into energy and ketones. The evidence is moderate for cognition, which improved in trials, and limited for fat oxidation, which went up. Still, the studies were small, the fat oxidation work involved only 12 people, and blood markers such as apolipoproteins showed no clear difference.

Sources: PMID 11033985; PMID 35276897

Best evidence
Grade B
Conditions studied
8
Outcomes
45
Graded outcomes
0243

Evidence by condition

  • Strong
  • Moderate
  • Limited
  • Very limited

8 conditions

Alzheimer’s Disease

Alzheimer’s Disease: outcomes studied for Medium-chain Triglycerides
GradeOutcomeEffectSizeStudiesPeopleStudies list
Cognition

Small Improvement

Improves (the measure goes up)Small effect236 people
Ketone BodiesImproves (the measure goes up)3 studies246 people

Studies that measured ketone bodies

Mild Cognitive Impairment (MCI)

Mild Cognitive Impairment (MCI): outcomes studied for Medium-chain Triglycerides
GradeOutcomeEffectSizeStudiesPeopleStudies list
Cognition

Small Improvement

Improves (the measure goes up)Small effect236 people
Ketone BodiesImproves (the measure goes up)3 studies246 people

Studies that measured ketone bodies

Metabolic Health

  • Fat Oxidation: improves
  • Metabolic Rate: improves
Metabolic Health: outcomes studied for Medium-chain Triglycerides
GradeOutcomeEffectSizeStudiesPeopleStudies list
Fat Oxidation

Small Increase

Improves (the measure goes up)Small effect3 studies12 people

Studies that measured fat oxidation

Metabolic RateImproves (the measure goes up)2 studies12 people

Studies that measured metabolic rate

Sarcopenia

  • Body Fat: improves
  • Muscle Mass: improves
  • Strength: improves
Sarcopenia: outcomes studied for Medium-chain Triglycerides
GradeOutcomeEffectSizeStudiesPeopleStudies list
Body Fat

Small Decrease

Improves (the measure goes down)Small effect56 people
Muscle MassImproves (the measure goes up)1 study56 people

Studies that measured muscle mass

StrengthImproves (the measure goes up)1 study232 people

Studies that measured strength

Walking AbilityImproves (the measure goes up)1 study168 people

Studies that measured walking ability

Frailty

  • Body Fat: improves
  • Muscle Mass: improves
  • Strength: improves
Frailty: outcomes studied for Medium-chain Triglycerides
GradeOutcomeEffectSizeStudiesPeopleStudies list
Body Fat

Small Decrease

Improves (the measure goes down)Small effect56 people
Muscle MassImproves (the measure goes up)1 study56 people

Studies that measured muscle mass

StrengthImproves (the measure goes up)1 study168 people

Studies that measured strength

Walking AbilityImproves (the measure goes up)1 study168 people

Studies that measured walking ability

Obesity

  • Body Fat: improves
  • Ketone Bodies: improves
  • Skeletal Muscle Atrophy: changes; see studies
Obesity: outcomes studied for Medium-chain Triglycerides
GradeOutcomeEffectSizeStudiesPeopleStudies list
Body Fat

Small Decrease

Improves (the measure goes down)Small effect66 people
Ketone BodiesImproves (the measure goes up)3 studies66 people

Studies that measured ketone bodies

Skeletal Muscle AtrophyChanges; see studies1 study66 people

Studies that measured skeletal muscle atrophy

Weight Loss & Maintenance

  • Apolipoprotein A
  • Apolipoprotein B
  • Fat Oxidation: improves
Weight Loss & Maintenance: outcomes studied for Medium-chain Triglycerides
GradeOutcomeEffectSizeStudiesPeopleStudies list
Apolipoprotein A

No effect

NoneNo effect40 people
Apolipoprotein B

No effect

NoneNo effect40 people
Fat OxidationImproves (the measure goes up)3 studies58 people

Studies that measured fat oxidation

Total cholesterolImproves (the measure goes down)3 studies372 people

Studies that measured total cholesterol

Metabolic RateImproves (the measure goes up)2 studies12 people

Studies that measured metabolic rate

Food IntakeChanges; see studies1 study291 people
Blood glucoseImproves (the measure goes down)430 people
Body FatImproves (the measure goes down)522 people
Glycemic ControlImproves (the measure goes up)40 people
High-density lipoprotein (HDL)Improves (the measure goes up)250 people
InsulinChanges; see studies430 people
Insulin ResistanceImproves (the measure goes down)390 people
Low-density lipoprotein (LDL)Improves (the measure goes down)237 people
Respiratory Exchange RatioImproves (the measure goes up)29 people
Thermic effect of food (TEF)Improves (the measure goes up)12 people
TriglyceridesImproves (the measure goes down)372 people
Waist circumferenceImproves (the measure goes down)354 people
WeightImproves (the measure goes down)749 people

Type 2 Diabetes

  • Apolipoprotein A
  • Total cholesterol: improves
  • Apolipoprotein B: improves
Type 2 Diabetes: outcomes studied for Medium-chain Triglycerides
GradeOutcomeEffectSizeStudiesPeopleStudies list
Apolipoprotein A

No effect

NoneNo effect40 people
Total cholesterolImproves (the measure goes down)3 studies40 people

Studies that measured total cholesterol

Apolipoprotein BImproves (the measure goes down)40 people
Blood glucoseImproves (the measure goes down)40 people
Glycemic ControlImproves (the measure goes up)40 people
High-density lipoprotein (HDL)Improves (the measure goes up)40 people
InsulinChanges; see studies40 people
Low-density lipoprotein (LDL)Improves (the measure goes down)40 people
TriglyceridesImproves (the measure goes down)40 people
WeightImproves (the measure goes down)40 people

Key findings

  • CognitionImproves (the measure goes up)
  • Fat OxidationMetabolic HealthImproves (the measure goes up)
  • Body FatSarcopeniaImproves (the measure goes down)

Shop the evidence-backed picks

Third-party tested Medium-chain Triglycerides products, in the forms the graded studies used where we can match them.

  • Grade B

Links to Fullscript, iHerb or Thorne carry our referral, so we may earn a commission at no extra cost to you. Grades come from the research and never change based on what we earn. Fullscript asks for a free account before it shows its catalog and prices. Full disclosure

Studies cited

16 studies from PubMed

  1. Value of VLCD supplementation with medium chain triglyceridesInt J Obes Relat Metab Disord · PMID 11571605
  2. Components of total energy expenditure in healthy young women are not affected after 14 days of feeding with medium-versus long-chain triglyceridesObes Res · PMID 10348498
  3. Effects of medium-chain triglycerides on weight loss and body composition: a meta-analysis of randomized controlled trialsJ Acad Nutr Diet · PMID 25636220
  4. Effects of dietary medium-chain triglyceride on weight loss and insulin sensitivity in a group of moderately overweight free-living type 2 diabetic Chinese subjectsMetabolism · PMID 17570262
  5. The impact of medium-chain triglycerides on weight loss and metabolic health in individuals with overweight or obesity: A systematic review and meta-analysisPMID 38936302
  6. Effect of Continuous Ingestion of 2 g of Medium-Chain Triglycerides on Substrate Metabolism during Low-Intensity Physical ActivityPMID 35276897
  7. Short-Term Ingestion of Medium-Chain Triglycerides Could Enhance Postprandial Consumption of Ingested Fat in Individuals with a Body Mass Index from 25 to Less than 30: A Randomized, Placebo-Controlled, Double-Blind Crossover StudyPMID 35268094
  8. A systematic review and meta-analysis of medium-chain triglycerides effects on acute satiety and food intakeCrit Rev Food Sci Nutr · PMID 32212947
  9. Enhanced postprandial energy expenditure with medium-chain fatty acid feeding is attenuated after 14 d in premenopausal womenAm J Clin Nutr · PMID 10232626
  10. Endogenous fat oxidation during medium chain versus long chain triglyceride feeding in healthy womenInt J Obes Relat Metab Disord · PMID 11033985
  11. Medium Chain Triglycerides induce mild ketosis and may improve cognition in Alzheimer's disease. A systematic review and meta-analysis of human studiesAgeing Res Rev · PMID 31870908
  12. Medium-chain fatty acids for the prevention or treatment of Alzheimer's disease: a systematic review and meta-analysisNutr Rev · PMID 36633304
  13. Medium-Chain Triglycerides (MCTs) for the Symptomatic Treatment of Dementia-Related Diseases: A Systematic Review.J Nutr Metab · PMID 38715705
  14. Medium-chain triglycerides (8:0 and 10:0) increase muscle mass and function in frail older adults: a combined data analysis of clinical trialsFront Nutr · PMID 38111605
  15. A Randomized, Double-Blind, Controlled Trial Assessing If Medium-Chain Triglycerides in Combination with Moderate-Intensity Exercise Increase Muscle Strength in Healthy Middle-Aged and Older AdultsNutrients · PMID 37513691
  16. Medium-chain triglycerides (8:0 and 10:0) are promising nutrients for sarcopenia: a randomized controlled trialAm J Clin Nutr · PMID 31334544

Protocols that include Medium-chain Triglycerides