Medium chain triglycerides (MCTs) are a type of dietary fat that may enhance brain function, according to new research.
Key facts:
- MCTs are absorbed more rapidly than other fats and can provide the brain with quick energy.
- Past studies show MCTs improve cognition in elderly and cognitively impaired people. This study tested effects in healthy young adults.
- 30 young adults took MCT supplements or placebo daily for 4 weeks while doing cognitive tests each week.
- After 2-3 weeks, those taking MCTs showed significant improvements in processing speed, sequencing, memory and other cognitive skills compared to placebo.
- Just 12g of MCTs per day was enough to boost brain performance. Higher doses provided little added benefit.
- MCT supplements may optimize brain cell energy metabolism and stimulate growth of new brain cell mitochondria.
Source: Physiol Behav.
The Brain’s Preferred Fuel: Ketones?
The brain has high energy demands and typically relies on glucose from carbohydrates as its main fuel source.
But glucose isn’t the only way to feed the brain.
Ketone bodies produced by fat metabolism can also supply energy, and certain types of fat provide ketones more readily than others.
Medium chain triglycerides (MCTs) are unique in that they are digested and absorbed very quickly and metabolized efficiently into ketones.
In contrast, the long chain triglycerides (LCTs) found in most dietary fats and oils are absorbed more slowly and tend to be stored in the body rather than being used for quick energy.
This easy convertibility of MCTs into ketones makes them “brain fuel” – they provide an efficient alternative energy source that can enhance cognitive performance.
Past studies have shown positive effects of MCTs on brain function in the elderly and people suffering cognitive decline.
But do MCTs also give a boost to young healthy brains?
New Research Tests Cognitive Effects in Young Adults
A new placebo-controlled study from researchers in the UK put MCT supplements to the test in healthy adults aged 18-25.
Thirty participants were randomly split into three groups: a placebo group who consumed carbohydrate gel, a group who consumed 12 grams of MCTs per day, and a group who consumed 18 grams of MCTs per day.
The MCT supplements contained C8 and C10, two types of medium chain fats particularly efficient at producing ketones.
Participants took their assigned supplement each day for 4 weeks.
Once a week they came into the lab to complete a battery of cognitive tests designed to measure processing speed, attention, memory, reaction time, and other cognitive skills.
After 2-3 Weeks, MCT Groups Showed Cognitive Gains
The results showed improved performance on several cognitive tests for those consuming MCTs compared to placebo:
- Trail Making Tests A and B: MCT groups were faster, indicating enhanced processing speed, visual scanning, and sequencing ability.
- Digit Span Forwards and Backwards: MCT groups remembered longer number sequences, indicating improved verbal working memory.
- Spatial Span Backwards: MCT groups improved on this visual working memory task.
There were minimal differences between the 12g and 18g MCT groups, suggesting little added benefit from higher doses.
The timing of effects indicates that benefits manifested only after 2-3 weeks of daily MCT intake.
How Do MCTs Improve Cognition?
Researchers propose two key mechanisms for how MCTs enhance mental performance:
- MCTs rapidly produce ketones that brain cells can use as an efficient energy source. This supplemental brain fuel may optimize metabolism in areas of the brain critical for the cognitive skills that improved in the study.
- Chronic MCT intake may stimulate growth of new mitochondria in brain cells. Mitochondria are the “energy factories” that convert fuels like glucose and ketones into cellular energy. C10, a component of the MCT supplement, promotes mitochondrial production. More mitochondria may enhance brain cell energy capacity.
Overall, by providing supplemental brain fuel and enhancing brain cell metabolism, MCTs appear able to boost cognitive skills like processing speed, memory, and sequencing in healthy young adults – not just elderly and cognitively impaired populations.
Practical Applications: MCTs May Boost Brain Power for Work and School
These findings suggest exciting possibilities for harnessing MCTs to heighten mental performance.
Talk to a medical doctor to ensure that MCTs are safe for you before supplementing.
Some practical applications:
- Take MCT oil or capsules along with breakfast. A dose of just 12g (2-3 tsp of oil) may be sufficient to reap cognitive benefits.
- Use MCT oil in coffee, smoothies, salad dressings, and other foods throughout the day. Consume 10-15g total to maintain elevated ketone levels.
- For students, ramp up daily MCT intake leading up to exams or big projects when focus and mental endurance are essential.
- For workers, make MCTs part of your daily routine for key work tasks like data analysis, writing, visual design, computer programming and other cognitively demanding jobs.
- Pair MCTs with other healthy fats. MCTs work synergistically with omega-3s found in fish oil and nuts to support brain function.
- Consider cycling 5-10 days on, then 5 days off, MCTs to help avoid gut adaptation.
The Right MCT Products and Dosage
Not all MCT oils and powders are created equal. Here are some tips:
- Seek MCT products with a mix of C8 and C10 fats. The study used a 30:70 ratio, but 40:60 to 50:50 may also work well.
- Start with a low dose (5-10g) and work up over 2 weeks to avoid gastric side effects until your body adapts.
- Take MCTs with food – don’t take on an empty stomach. Have plenty of water too.
- With oils, stick to 1-2 tbsp at a time. You can split into multiple doses throughout the day.
The Bottom Line: MCTs & Cognition
For students, professionals, entrepreneurs, athletes, gamers and anyone seeking a mental edge, MCT oil and powders offer a promising way to energize your brain.
A daily MCT supplement appears safe, effective and easier on the gut than some other fat sources.
Consider giving your brain a boost by adding MCTs to your supplement regimen.
References
- Study: The effects of medium chain triglyceride (MCT) supplementation using C8:C10 ratio of 30:70 on cognitive performance in healthy young adults
- Authors: Jake S. Ashton et al. (2020)
