Doctor Reviews: MCT Wellness

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Gundry MD’s MCT Wellness is designed to boost ketone energy production using C8 MCT oil, but this claim raises an important question: how different is it from regular coconut oil? Coconut oil is also said to contain MCTs and enhance ketone production, yet it’s far more accessible and budget-friendly. So, is there a real distinction between C8 MCTs and the MCTs naturally found in coconut oil? Let’s break it down.

Understanding MCTs

MCTs, or medium-chain triglycerides, are a type of fatty acid categorized by the length of their carbon chains—typically 6, 8, 10, or 12 atoms long. Coconut oil, a popular plant-based fat, consists of about 47% lauric acid, also known as C12. Unlike purified MCT oils such as C8 or C10, coconut oil contains a mix of different MCTs and remains solid at room temperature. To create pure MCT oils, manufacturers use a process called fractionation, which separates and isolates the desired MCTs for a more concentrated formula.

What makes MCTs unique is how they are metabolized. Unlike long-chain fatty acids found in common oils like canola, MCTs bypass the traditional digestive process and travel directly to the liver via the portal vein. This allows them to be quickly converted into energy or ketones, making them an efficient fuel source for both the brain and body.

Because of this, MCTs are less likely to be stored as fat and may serve as a fast-acting energy source. Some research suggests they can support exercise performance by reducing the body’s reliance on glucose and minimizing lactic acid buildup—the culprit behind muscle burn during intense workouts. Additionally, MCTs contain slightly fewer calories per gram compared to long-chain fats, adding to their appeal as a dietary supplement.

Coconut Oil vs. C8 and C10 MCTs

While coconut oil does contain MCTs, the primary one—C12 (lauric acid)—functions differently from shorter-chain MCTs like C8 or C10. Lauric acid behaves more like a hybrid between an MCT and a long-chain fatty acid, meaning it takes longer to break down and is more likely to be stored as fat rather than used for immediate energy.

On the other hand, C8 and C10 MCTs are processed more efficiently by the body, making them a superior choice for quick energy production. This is why some MCT oils, including MCT Wellness, focus specifically on these two fatty acids. And in case you’re wondering why C6 MCTs aren’t included, it’s because caproic acid (C6) has a strong, unpleasant odor—often compared to rancid cheese—not exactly something you’d want in a supplement!

Does This Difference Really Matter?

While the science suggests that C8 and C10 MCTs are metabolized more efficiently than C12 from coconut oil, the bigger question is whether this translates to noticeable real-world benefits. Do these MCTs actually improve energy levels, weight management, or exercise performance in a meaningful way?

Benefits of MCTs

Athletic Performance

If you’re hoping that MCTs will enhance your workout performance, the evidence suggests otherwise. Research comparing coconut oil MCTs with refined C8 or C10 MCTs hasn’t shown a significant impact on athletic performance.

For example, a small study with recreational runners found that consuming 15 grams of virgin coconut oil an hour before a run didn’t improve performance or reduce exertion compared to a placebo. Similarly, another study testing a supplement containing C8 and C10 MCTs with BHB (a type of ketone) failed to produce faster run times.

So, if you’re using MCTs as a pre-workout fuel—whether for ketosis or while following a keto diet—you might be just as well off using the more affordable coconut oil. When it comes to athletic performance, there’s no clear advantage to paying extra for C8 or C10 MCT oils.

Impact on Fat Levels

Now, let’s look at how MCTs affect fat levels in the body. There’s some evidence that MCT oils can help, but the effects vary.

One small study on people with metabolic syndrome found that replacing other cooking oils with 30 mL of virgin coconut oil daily for four weeks led to lower triglyceride levels—though it didn’t affect waist circumference. On the other hand, research on C8 and C10 MCTs showed that taking 25-30 grams daily for eight weeks not only reduced triglycerides but also led to a slight decrease in waist size for those with high triglyceride levels.

So, while both coconut oil and refined MCT oils improved triglyceride levels, purified C8 or C10 oils may offer a slight advantage in reducing waist size. However, it’s important to note that these benefits were mainly observed in individuals with metabolic concerns, meaning the overall impact for the average person might be minimal.

MCTs and Weight Loss

When it comes to weight loss, both coconut oil and C8 or C10 MCTs have been linked to small improvements. A meta-analysis found that coconut oil slightly reduced body weight and BMI compared to other fats and oils. It also helped curb hunger and the urge to eat in individuals of normal weight. Similarly, another meta-analysis concluded that C8 and C10 MCTs contributed to a small decrease in body weight compared to not taking MCTs at all.

However, the weight loss effects were modest—typically around 1-2 pounds over several months—and required at least four weeks to show results. So, while MCTs can support weight loss in some capacity, the actual changes are relatively small.

Key Takeaways

In summary, MCTs—whether from coconut oil or purified C8 and C10 oils—provide some minor benefits. They may slightly lower triglycerides and contribute to modest weight loss when used as a substitute for other fats. Additionally, they serve as a quick-burning energy source, though they don’t seem to enhance athletic performance. While C8 and C10 MCTs are more efficient for energy production, they don’t necessarily outperform coconut oil in a meaningful way.

As for the other ingredients in MCT Wellness—such as blackcurrant and grape extracts—they do contain antioxidants that support general health. However, there’s no solid evidence that they boost exercise performance or metabolic function. Studies on grape extract supplements, for instance, found no significant effects on weight loss, body composition, or abdominal fat reduction.

Should You Use MCT Wellness?

That depends on your goals. If weight loss is your priority and you’re adding MCTs to help curb hunger, extra virgin olive oil might be a better option. Keep in mind that adding coconut oil or MCTs to your diet won’t cause weight loss on its own—you still need to balance your overall calorie intake. Simply consuming more coconut oil without cutting back elsewhere won’t lead to fat loss.

If you’re looking for a fast ketogenic fuel source before workouts, both MCT Wellness and regular coconut oil can do the trick. That said, purified C8 and C10 MCT oils might have a slight theoretical edge, especially if you find coconut oil harder to digest. MCT Wellness offers 5.5 grams of MCTs per scoop, a reasonable but slightly modest dose for pre-workout fuel. If you prefer to use coconut oil instead, opt for cold-pressed extra virgin or virgin coconut oil—both terms mean the same thing—since it’s processed without heat, preserving more of its natural nutrients.

Overall rating

Rating MCT Wellness by effectiveness for improving metabolic health, I’m giving it a C. MCT oils can be a good ketogenic fuel source, although its actual therapeutic benefits are minimal.

Rating it by cost, I’m giving it an D. You can use generics which will be just as good for far cheaper.

Rating it for safety, I’m giving it a B. The ingredients and doses used are unlikely to be of much cause for concern.

Overall rating, I’m giving a C. It’s a decent MCT supplement, but it doesn’t stand out from other generic C8 or C10 MCT options—they all work pretty much the same.

Top alternatives to MCT Wellness

• Coconut oil – 1 to 4 tbsp / day
• MCT oil (C8) – 1 to 4 tbsp / day

Learn more about

• Coconut Oil and MCTs For Weight Loss
• Ketogenic diet: an overview
• What To Eat To Lose Belly Fat – Protein and Fat
• Best exercises to lose belly fat
• Other weight loss supplements

See also

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