MCT – Alles, was du über diese besonderen Fette wissen musst

In the search for new dietary supplements that have a positive effect on fat burning, new products are constantly being launched on the market with varying degrees of effectiveness. As early as the mid-90s of the last century, medium-chain fatty acids, in short MCTs, the focus of science, although the effectiveness could not be sufficiently proven at the time. Today, the situation is different, as new studies suggest that MCTs were wrongly underestimated.

What are MCTs?

The term MCT basically refers to nothing more than a special group of fatty acids that are characterized by a comparatively short length of the corresponding carbon chains. As these fats are therefore significantly less complex than the long-chain fatty acids predominantly found in natural foods, MCTs are easier for the body to absorb and store. In this context, it is obvious that medium-chain amino acids are easier to digest than conventional fats and are therefore available to the body as an energy source much sooner. This effect was already confirmed in a study published in the Journal of Food Lipids in 1996. In the course of this study, physically weakened patients who were no longer able to digest normal dietary fat were given MCT fat, and it was found that these could be absorbed significantly better. What is also particularly characteristic of these fats is that they are only found in significant concentrations in a few natural foods, such as coconut and palm oil.

What are the benefits of MCTs?

The biggest advantage of medium-chain fatty acids is their comparatively simple molecular structure, which is responsible for their easy absorption, meaning that the energy they contain is available to the muscles and organs much sooner. In addition, these fats are not dependent on L-carnitine as a fatty acid transporter in order to reach the mitochondria efficiently, where they are converted into energy. It can therefore be assumed that endurance performance can be minimally increased by consuming MCTs, as they enter the bloodstream comparatively quickly and, at eight kilocalories per gram, have twice the energy density of carbohydrates. In addition, a study from 2003 suggests a positive correlation between the intake of MCTs and a reduction in cholesterol levels. In order not to have to forego the benefits of MCTs despite having fewer natural sources, so-called MCT oils are now available to buy, which contain the corresponding medium-chain fatty acids in concentrated form.

What influence do MCTs have on fat burning?

While the positive effect of MCTs on fat burning could not yet be sufficiently proven in the 1990s, the situation is completely different around twenty years later. In a recent study, overweight people were divided into two test groups and the influence of long-chain and medium-chain fatty acids on energy consumption and fat burning was compared. The bottom line was that the members of the MCT group lost significantly more fat than the group that was given long-chain fatty acids. In addition, it was shown that fat burning under the influence of MCTs was greater in people with a lower body fat percentage than in people with a higher body fat percentage. Basically, it can therefore be assumed that the consumption of MCT oil is particularly worthwhile for athletes who already have a comparatively low body fat percentage and want to reduce it by the last few percent. However, it is not yet possible to make a conclusive judgment about the underlying cause of the improved fat burning. However, in a US study carried out in the laboratory with in vitro fat cells, scientists found that the fat breakdown pattern of fat cells is altered by MCTs.