MCT oil (medium chain triglycerides)

Tier 2 — promising · Energy · Ketosis · Cognition

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.

Dose: 5–15 mL/day; start with 5 mL to avoid GI distress; ramp up gradually over 1–2 weeks