Medium chain triglyceride (MCT) powder has become an increasingly popular supplement in recent years.
This unique powder offers some great health benefits and can be easily incorporated into your daily diet.
What is MCT Powder?
MCT powder is a supplement made from MCT oil, which contains medium-chain triglycerides or medium-chain fatty acids. As the name suggests, medium-chain triglycerides have a medium-length fat chain compared to other fats.
Specifically, MCTs contain 6-12 carbon atoms, while long-chain triglycerides can have 13-21 carbon atoms. This shorter chain length allows MCTs to be absorbed and metabolized faster by the body.
MCT powder offers all the same benefits as MCT oil but comes in a convenient, easy-to-use powdered form. It is usually made by combining MCT oil with maltodextrin or another carbohydrate powder. This gives it a dry texture that mixes smoothly into liquids and foods.
Key Takeaway: MCT powder is a supplement containing medium-chain triglycerides, which are fats with 6-12 carbon atoms that are absorbed quickly by the body.
How is MCT Powder Made?
MCT powder starts with MCT oil, which is extracted from coconut or palm kernel oil using a process called fractionation. Here’s a quick overview of how it’s made:
- Extraction: MCTs are extracted from coconut or palm kernel oil, concentrates that are naturally high in MCTs. This creates an MCT oil.
- Mixing: The MCT oil is then combined with a starchy powder like corn maltodextrin or tapioca starch to turn it into a dry powder.
- Spray drying: The mixture is spray dried at high temperatures to remove moisture and yield a fine, dry MCT powder.
MCT powder is produced by purifying MCT oils from coconut/palm kernel oil, then mixing with starch and spray drying to create a powdered format.
What are the Benefits of MCT Powder?
MCT powder provides all the same health benefits as MCT oil, plus a few added bonuses thanks to its convenient powdered form:
Promotes Weight Loss
- Easily absorbed for fast energy rather than fat storage
- Increases feelings of fullness compared to other fats
- May help burn more calories due to “thermogenic” effect
Improves Cognitive Function
- Provides instant source of energy for the brain
- May benefit memory and focus, especially in Alzheimer’s disease
Boosts Energy Levels
- Does not require digestion so gives faster rise in energy than other fats
- Often used as pre-workout fuel by athletes
Supports Heart Health
- Raises “good” HDL cholesterol levels
- Lowers triglycerides and blood pressure
Additionally, MCT powder:
- Has a neutral flavor for easy mixing
- Mixes smoothly without “oily” texture issues
- Is portable and convenient for travel, the office, etc.
In short, you can enjoy all the wonderful benefits of MCT oil in an easy-to-use powder, with the added convenience of portability and a smooth mixing texture.
| Benefit | Details |
|---|---|
| Promotes Weight Loss | Easily absorbed for fast energy rather than fat storage Increases feelings of fullness May help burn more calories |
| Improves Cognitive Function | Provides instant energy for the brain May benefit memory and focus |
| Boosts Energy Levels | Does not require digestion so gives a faster rise in energy Often used as pre-workout fuel |
| Supports Heart Health | Does not require digestion so gives a faster rise in energy Often used as pre-workout fuel |
Key Takeaway: Key benefits of MCT powder include faster weight loss, improved brain function, higher energy levels, better heart health markers, and convenience.
How to Use MCT Powder
Thanks to its neutral flavor and smooth mixing texture, MCT powder is extremely versatile. Here are some creative ways to incorporate it into your daily diet:
Coffee and Tea
Stir 1-2 scoops of unflavored MCT powder into your morning coffee, tea, or other warm beverages for a fast energy boost. The powder blends smoothly without an oily mouthfeel.
Smoothies
Blend MCT powder into your favorite low-carb smoothies, shakes, or protein drinks. The MCTs provide fuel for your workouts while the mild flavor won’t overpower other ingredients. Recommended dose is 1-3 tablespoons.
Baked Goods
Add a tablespoon or two of powder when whipping up keto-friendly baked goods like muffins, breads, or waffles. The MCTs add heart-healthy fat while keeping textures light.
Hot Cereals
Stir a scoop into oatmeal, cream of wheat, or other hot breakfast cereals. The MCTs amp up the nutrition while the powder incorporates seamlessly into the cereal.
Nut Butters
Mix a spoonful of MCT powder into nut butters for an instant nutrition upgrade. Try swirling it into almond butter before spreading onto keto bread or apples.
Salad Dressings and Dips
Whisk a tablespoon of unflavored powder into homemade salad dressings, mayos, aiolis, and veggie dips for an effortless health boost.
Soups and Chilis
Blend MCT powder into creamy blended soups like tomato, butternut squash, or broccoli cheddar. You can also stir it into hearty meat or vegetable-based chilis.
MCT powder makes the perfect addition to beverages, baked goods, cereals, dressings, nut butters, and more - letting you easily reap the benefits no matter what you’re eating.
Key Takeaway: Thanks to its neutral taste and smooth mixing ability, MCT powder can be easily added to coffee, smoothies, nut butters, salad dressings, cereals, baked goods, and other foods.
MCT Powder Selection and Dosage
When shopping for an MCT powder supplement, be sure to read the ingredient label closely. The highest quality powders contain at least 80% MCTs from sources like coconut and palm kernel oil. Watch out for added sugars or unnecessary fillers.
In terms of dosage, start slowly with 1 teaspoon daily and work your way up to 1-3 tablespoons per day. Too much too soon may cause temporary digestive discomfort. Once your body adjusts, you can take up to 4 tablespoons daily if desired.
When using MCT powder, pay attention to timing as well. For an energy lift, mix it into your morning coffee or pre-workout smoothie. For support through your workday, mid-morning or mid-afternoon are good times. Avoid taking it at night, as the burst of energy may disrupt sleep.
MCT Powder vs. MCT Oil: Which is Better?
Both MCT powder and MCT oil provide the same great health benefits. MCT powder pulls ahead when it comes to convenience and ease of use:
- Powder mixes smoothly without an oily texture
- Works well for portable uses like travel packets
- Easier to accurately measure doses
- Less likely to cause stomach upset due to faster absorption
MCT oil costs less per serving and offers a purer source of MCTs. However, its liquid form causes mixing challenges.
MCT powder generally wins for convenience and flexibility, while MCT oil is typically more budget-friendly. Choose the option that best fits your personal needs and preferences.
FAQs
What exactly are MCTs?
MCTs or medium chain triglycerides are unique types of fatty acids that have between 6-12 carbon atoms in their chemical structure. This makes them shorter and faster to absorb than other dietary fats.
What foods contain MCTs naturally?
Small amounts of MCTs occur naturally in butter, cheeses, whole milk, yogurt, palm kernel oil, and especially coconut oil. However MCT powders and oils provide more concentrated sources.
Can I take too much MCT powder?
It's best to start with small doses like 1 teaspoon per day when introducing MCT powder. Too much too soon may cause diarrhea or stomach cramping until your body adjusts. Work up slowly to 1-4 tablespoons daily.
When should I take MCT powder?
For energy, mix MCT powder into your morning coffee or pre-workout shake. For sustained effects, a mid-morning and mid-afternoon dose works well. Avoid large amounts at night - the energy burst may hinder sleep.
Conclusion
MCT powder offers an easy way to gain all the great benefits of medium chain triglycerides. Thanks to its quick energy boost, support of weight loss and cognition, and overall convenience, it makes a worthy addition to any diet or regimen.
When purchasing an MCT powder, be sure to select a high-quality source without unnecessary additives. Start slowly with 1 teaspoon per day, working up to 1-4 tablespoons max once your body adjusts. Mix the neutral-flavored powder into coffees, smoothies, nut butters, salad dressings, baked goods, cereals, and more.