Executive summary

• MCTs are metabolized differently from long-chain fats — they’re rapidly absorbed and more likely to produce ketone bodies.
• Evidence is mixed but promising: meta-analyses and RCTs show modest increases in energy expenditure and small weight/fat loss, plus potential improvements in cognition in some populations.
• Effects are modest: dose-dependent, with the most common side effects being gastrointestinal discomfort in sensitive individuals.
• CoreIgnite+ synergy: when used alongside MCTs, can support energy metabolism, focus, and metabolic resilience.

What are MCTs and how they work

Medium-chain triglycerides (MCTs) are fatty acids with 6–12 carbon atoms (notably caprylic acid (C8) and capric acid (C10)). They are absorbed more quickly than long-chain triglycerides (LCTs), transported directly to the liver, and readily converted into ketone bodies — an alternative energy source for brain and muscle. This metabolism underlies many of the proposed benefits such as enhanced energy availability and increased fat oxidation.

Clinical evidence by outcomes

Weight & body composition

Randomized trials and meta-analyses report that replacing LCTs with MCTs produces modest reductions in body weight/fat mass and increases in energy expenditure over time. The magnitude varies by dose, type of MCT (C8 vs C10), duration, and individual differences. A 2015 meta-analysis showed small weight loss when MCTs replace long-chain dietary fat. Mumme & Stone, 2015

Energy expenditure & fat oxidation

Controlled feeding studies demonstrate that postprandial energy expenditure and fat oxidation are greater with diets higher in MCTs compared to LCTs. These effects help explain observed changes in body composition. St-Onge et al., 2003

Cognition & brain energy

MCT supplementation raises blood ketone levels; multiple studies suggest it may improve certain cognitive functions in older adults or those with mild cognitive impairment. More high-quality trials are needed. Avgerinos et al., 2019

Exercise performance

Data are inconsistent: some studies show benefit when combined with specific dietary strategies (e.g., ketogenic diets), but many show neutral results for athletic or endurance performance when using MCTs in isolation. Chapman-Lopez et al., 2022

Safety and dosage

MCTs are generally well tolerated. Gastrointestinal side effects (nausea, cramping, diarrhea) are the most common, especially with higher single doses. Clinical studies often use doses ranging from ~5 g up to ~30 g per day, typically split across meals. Starting with lower doses is advised to assess tolerance. MDPI 2022 study example

CoreIgnite+ & MCT synergy

When MCTs are included in the diet, CoreIgnite+ may help by supporting metabolic resilience, enhancing energy production, and helping maintain focus. Combined, they address both the fast substrate (from MCTs) and the broader nutritional support provided by CoreIgnite+.

Key studies & references

1. St-Onge MP, et al., 2003 — increased energy expenditure and fat loss with MCT vs LCT diets. pubmed link
2. Mumme & Stone, 2015 (meta-analysis) — small average weight reduction when replacing long-chain fats with MCTs. pubmed link
3. Avgerinos et al., 2019 — possible cognitive improvements in mild cognitive impairment with MCT supplementation. PMC link
4. Chapman-Lopez et al., 2022 — review: mixed results for exercise, consistent metabolic endpoints variably affected. PMC link
5. Vetrani et al., 2023 — enhancement of ketosis and fat loss with MCT supplementation (20 g/day) in a very-low-calorie ketogenic setting. Full article