72
SCORE
MCT oil (medium chain triglycerides)
Energy · Ketosis · Cognition
Tier 2 — Promising
What it is
Medium-chain fats that bypass normal digestion and go to the liver for rapid energy or ketone production. Multiple RCTs confirm ketone elevation within 30–90 min. Useful for ketogenic diets; modest evidence for cognitive support via ketone bodies. GI distress (nausea, diarrhoea) is common if introduced too quickly — ramp up slowly over 1–2 weeks.
Efficacy
3/5
Safety
4/5
Research
3/5
Onset
5/5
Cost
3/5
Drug-int.
5/5
Dose
5–15 mL/day; start with 5 mL to avoid GI distress; ramp up gradually over 1–2 weeks
Time of day & tips
Start with just 5 mL and increase slowly over 1–2 weeks. Taking on an empty stomach almost always causes nausea and diarrhoea. Add to coffee, smoothies, or food.
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