If you’re following the Keto lifestyle, then chances are you’ve come across MCT oil. This fatty acid can boost fat-burning, energy, and performance. But did you know that using MCT oil may come with some unexpected side effects?
Read on to learn what MCT oil is and how it can benefit you, as well as the most common side effects of MCT oil you’ll want to avoid.
MCTs stand for ‘medium chain triglycerides’ and these are naturally occurring fats with shorter fatty acid ‘chains’ than most fats in our diets. Because of their shorter length we digest MCTs differently: they are digested more quickly to release energy, acting more like carbohydrates in the body than fats. When carbohydrate intake is low, such as on a Keto diet, MCTs can be converted by the liver into ketones, replacing glucose to fuel the muscles, heart, and brain.
Four different kinds of MCTs exist, including caproic acid, caprylic acid, capric acid, and lauric acid. Although these are found in foods such as palm oil and dairy products, by far the commonest source of MCTs is coconut oil, since 50% of its fats come from MCTs.
MCT oil contains an array of nutritional benefits, many of which are the subject of ongoing research:
While all the above benefits may sound appealing enough to jump in with both feet and start with the maximum dose, the last benefit is also the reason you should exercise caution.
As discussed above, consuming MCT oil has several potential health benefits, including weight loss support & brain health.
When taking any supplement, it’s essential to be informed of any potential, yet uncommon side effects.
Below we discuss in detail five common side effects of MCT oil to help you make an informed decision on your supplement regime.
If you have a gut overgrowth problem, taking MCT oil can kill off excess bacteria, yeast, and parasites. While this can be an effective tool of healing, it can also cause some uncomfortable physical detox symptoms, sometimes called a ‘Herxheimer’ reaction:
When an antimicrobial agent kills off parasites and fungi in the intestines, they release toxins such as ammonia into the bloodstream, which can cause a variety of side effects from itching and brain fog to skin rashes and flu-like symptoms.
As pathogens are killed or injured, this triggers immune cells called phagocytes to consume the dead cells, as well as inflammatory chemicals such as histamine and cytokines. This immune reaction can add to uncomfortable detox symptoms.
One of the commonest side effects of taking too much MCT oil is loose bowels. In other words, you might experience diarrhoea, along with stomach ache, cramping and flatulence. However, rather than this being evidence that MCT oil is toxic, it is usually a sign that your gut microflora is imbalanced.
Sometimes rather than diarrhoea, you may experience constipation. This delayed reaction suggests your elimination channels are sluggish and your bowels may struggle to get rid of the toxins efficiently.
If you feel very tired, or have brain fog, you may need to support your detox channels by taking binders such as charcoal or bentonite clay. You should also hydrate sufficiently to move waste through your intestines so toxins are not reabsorbed.
MCTs are rapidly transported to the liver after ingestion. While this rapid transport can be beneficial for providing quick energy, high doses of MCT oil over time can lead to fat buildup in the liver. Excessive over-consumption could lead to non-alcoholic fatty liver disease. However, consuming MCT as part of a healthy diet, even at the upper limit of the maximum recommended dose (45g per day) is unlikely to cause these issues. It’s worth noting that our recommended dose is less than 15g per day.
If after taking MCT oil you suffer from constipation or diarrhoea, stomach aches, skin rashes, flu symptoms or brain fog, don’t panic! The most important thing to know is that these symptoms are temporary; they’re not dangerous, and they will resolve if you slow down or stop taking the product. As discussed, your reaction to the oil may also reveal an underlying gut overgrowth problem, so it’s a good idea to address that through other means, such as diet and cleansing.
Whilst MCT oil does carry some potential side effects, these should not necessarily deter individuals from experiencing its numerous benefits.
Gastrointestinal discomfort is often temporary and can be managed by gradually introducing the supplement into your diet. The rarer risk of fat accumulation in the liver only underscores the need for sensible usage.
MCT oil has been recognised for its ability to aid in weight management, enhance mental clarity, and boost energy levels. Therefore, it's about understanding and respecting this powerful supplement, using it as a tool rather than a crutch in the pursuit of improved wellness.
We hope this article has helped you understand the potential side effects of using MCT oil, so now you can safely harness the benefits that MCT has to offer.
For a convenient and versatile take on MCT oil with all the same great benefits, explore Planet Paleo’s MCT Power.
Coconut C8 MCT Powder
