What’s the Difference Between MCT Oil and Coconut Oil?
Quick Answer:
MCT oil is a purified form of coconut oil, rich in C8 and C10 fatty acids that digest quickly and provide fast energy, mental clarity, and better fat-burning. Coconut oil contains mostly C12 (lauric acid), which digests more slowly and has antibacterial benefits—but won’t give you the same metabolic boost.
What Are MCTs?
MCT stands for medium-chain triglycerides—a type of fat that your body digests faster than long-chain fatty acids found in most foods.
These fats skip the usual digestive process and head straight to your liver, where they get turned into ketones—a powerful fuel source for both your brain and body.
Types of MCTs in Coconut Oil and MCT Oil
There are four types of MCTs:
- C6 (caproic acid) – rare and can cause GI upset
- C8 (caprylic acid) – digests fastest, best for brain fuel
- C10 (capric acid) – still fast-acting, supports energy
- C12 (lauric acid) – found in high amounts in coconut oil, digests more like a long-chain fat
Most MCT oils focus on C8 and C10, which are the most efficient for quick energy and mental clarity. Coconut oil, on the other hand, is about 50% C12 (lauric acid), known for its antibacterial and antiviral properties.
MCT Oil vs. Coconut Oil: What’s the Real Difference?
| Feature | MCT Oil | Coconut Oil |
|---|---|---|
| Composition | Mostly C8 + C10 | Mostly C12 |
| Digestion Speed | Very fast (liver) | Slower (gut/stomach) |
| Energy Boost | Immediate | Slower |
| Taste | Neutral | Coconut-y |
| Use | Coffee, smoothies, dressings | Cooking, oil pulling, skin care |
Benefits of MCT Oil (Backed by Science)
✔ Fast, clean energy
A 2018 study published in Nutrients showed that MCT oil increases ketone levels in the blood within 30 minutes of consumption—leading to enhanced focus and alertness even in non-keto individuals. [source]
✔ Enhanced cognitive function
One randomized trial in Neurobiology of Aging found that older adults with memory disorders experienced improved cognitive performance after taking MCTs. [source]
✔ Boosts caffeine absorption
MCTs help shuttle caffeine through the blood-brain barrier faster. Think of it like giving your morning coffee a mushroom boost from Mario Kart—faster, stronger, longer-lasting energy.
✔ Supports fat loss and appetite control
MCTs increase the production of peptide YY and leptin—two hormones that make you feel full. You’re less likely to overeat when MCTs are part of your routine.
✔ Versatile and tasteless
Add it to coffee, shakes, or even salad dressings—without the coconut flavor. (Shoutout to Optimal Body Coffee.)
Coconut Oil Still Has Its Place
Don’t write coconut oil off—it’s a great antibacterial agent thanks to lauric acid. You can:
- Use it for oil pulling to clean your mouth
- Apply it to scrapes and cuts for antimicrobial support
- Cook with it for a mild coconut flavor
Just don’t expect it to give you the same clean energy hit that MCT oil delivers.
Which One Should You Use?
If you want to:
- Stay full longer
- Get more mental clarity
- Burn more fat efficiently
- Enhance your morning coffee ritual
Then MCT oil is your go-to.
But if you're cooking, oil pulling, or using it topically, coconut oil is still great.
Just don’t stress too much. Seriously—worrying about your coffee fats is worse for your health than skipping them altogether.
Final Tip:
When shopping for MCT oil:
- Look for organic
- Choose one sourced from coconut, not palm oil (better for the planet and your gut)
Want to see how I use it in my Optimal Body Coffee?
Check out this post to see the recipe in action.