Coconut Oil and Medium Chain Triglycerides (MCT) Oil Review – Semi-Solid and Liquid Oils & Supplements

Find the Best Coconut Oil and MCT Oil. See How These Oils Compare on Medium Chain Triglycerides (MCTs), Quality, and Value.

Medically reviewed and edited by Tod Cooperman, M.D.

Last Updated: 03/23/2021 | Initially Posted: 03/03/2019

Table of Contents

Summary

· What is it? Medium chain triglycerides (MCTs) made from caprylic, capric, and, predominantly, lauric acids, make up more than half of virgin ("cold pressed") coconut oil, which also contains long chain triglycerides that cause it to be semi-solid at room temperature. The long chain triglycerides, as well as much of the lauric acid (which can act like a long chain triglyceride), can be removed to create refined coconut oil which is liquid and comprised mostly (about 85%) of caprylic and capric acids, or further refined to just MCT oil (about 95% or more of caprylic and/or capric acids). The oils can also be mixed with fibrous ingredients and sold as powdered oils. (See What It Is).

· How is it used? Both virgin coconut oil and refined coconut oil can be used in foods and cooking or applied to the skin and hair. Refined coconut oil and MCT products have been consumed as part of diets because they are used mainly for energy rather than fat storage, and preliminary research suggests possible uses in treating Alzheimer's disease, epilepsy, fat-malabsorption, and other conditions, although benefits have yet to be proven. See What It Does.

· What did CL find? All of the products passed ConsumerLab's tests, but some provided much better value than others. In fact, the cost to get 8 grams of MCTs ranged from just 7 cents to $1.68 — meaning you could pay more than 20 times as much to get the same amount of MCTs from one product than from another. (See What CL Found and use the Results table to compare amounts and costs of MCTs in products).

· Top Picks — ConsumerLab selected Top Picks for virgin coconut oils, refined coconut oils, and MCT oils based on quality and cost.

· What to look for? With virgin coconut oils, we found that it's not worth paying much, if anything, more for "extra" virgin. For higher concentrations of MCTs, make sure the product is a liquid (otherwise it's not really refined) and lists amounts of "Total MCTs" which should be at least 85% of the serving of oil, e.g., a 14-gram serving of oil should provide at least 12 grams (12,000 mg) of MCTs. If you want mostly MCTs made of caprylic and/or capric acids -- the shorter MCTs, make sure the amounts of these are listed and comprise 95% or more of the oil. (See ConsumerTips™).

· How much to take and when? Serving sizes have ranged from 1 teaspoon to several tablespoons daily, depending on the use. See the What It Does section for the dosage for specific uses.

· Cautions: MCTs are saturated fats, so most of the fat in coconut oil is saturated fat. Although some evidence suggests that MCTs are less likely to be stored as fat than oils made from longer chain fatty acids, they may cause an increase in "bad" cholesterol. For details, see Concerns and Cautions.

What It Is:

Medium chain triglycerides (MCTs) are composed of glycerol attached to fatty acids of medium length chains of carbon atoms: caprylic, capric, and lauric acids which, respectively, are 8, 10, and 12 carbon atoms in length. Virgin ("cold pressed") coconut oil contains each of these MCTs, although predominantly lauric acid, as well as long chain triglycerides that cause it be semi-solid at room temperature. The long chain fatty triglycerides, as well as much of the lauric acid (which can act like a long chain triglyceride), can be removed (using heat, additional filtering, and solvent extraction) to create refined coconut oil which is liquid (and blander tasting than virgin coconut oil) and comprised mostly (85% or more) of caprylic and capric acids, or further refined to just MCT oil (about 95% or more) of caprylic and/or capric acids. These oils can also be mixed with fibrous ingredients and sold as powdered oils.

On a technical note, most of the weight (92% or more) of an MCT is from the fatty acids, rather than the glycerol. When laboratories analyze these oils, they hydrolyze them (break them apart) and measure the fatty acids, but in this report we have converted those amounts back into triglyceride values, as this is usually how they are reported on product labels.

The MCTs are saturated fats unlike fats comprised of longer chain triglycerides that can be mono- or polyunsaturated and may be more healthful from a cardiovascular perspective (see Concerns and Cautions).

What It Does:

Weight loss
During digestion, the MCTs in coconut oil caprylic and capric acid are primarily transported directly to the liver, and can also enter muscle cells quickly. This makes MCTs less likely to be deposited as fat and more readily available as a source of energy than longer-chain fatty acids. Due to their rapid absorption, MCTs may also help to increase satiety (i.e., making you feel "full" faster) (Clegg, Eur J Clin Nutr 2017).

For these reasons, the MCTs in coconut oil have been promoted as a healthy source of fat, and a source of fat and energy in ketogenic diets for weight loss. Ketogenic diets are high in fat and very low in carbohydrates, which supposedly forces the body to use glucose that is stored in the liver and muscles for energy. When these stores of glucose are reduced, the body eventually enters ketosis, a metabolic state in which fat in the body is converted into compounds (ketones) that can be used as an alternative source of energy.

In clinical studies, a dose of 5 grams or more of MCTs has been found to increase satiety, thermogenesis ("fat-burning") and decrease body fat compared to other types of fat. For example, a study among 64 men and women in Japan found that those who consumed margarine containing 5 grams of MCTs (caprylic and capric acids only) daily for three months while maintaining a diet of 2,100—2,400 kcal per day lost more body weight (9.3 lbs. vs 6.4 lbs.) and visceral fat (fat around the organs) than those on the same diet who consumed margarine containing 5 grams of long-chain triglycerides (LCT) (from vegetable oil) instead of MCTs (Nosaka, J Atheroscler Thromb 2003).

A study of 29 obese men (average age 37) in Brazil on a calorie-controlled diet (2,500 calories per day) found that those who consumed one tablespoon (about 13.5 grams) of extra virgin coconut oil with dinner (added to food but not used in cooking) for 45 days did not lose more weight than those who consumed one tablespoon of soybean oil with dinner. Both groups had similar, slight decreases in body mass index (BMI) (about - 0.8 kg/m²) and waist circumference (about 1/3 of an inch). Those who consumed coconut oil had modest increases in HDL cholesterol compared to those who consumed soybean oil (average increase of 3.67 mg/dL vs a decrease of 3.79 mg/dL), although the cardiovascular benefit of such an increase is not known. There were small but not statistically signification decreases in LDL cholesterol in both groups (Vogel, Food Funct 2020).

Blood sugar and insulin control
Although animal studies have suggested that MCTs help lower blood sugar levels and improve insulin function (Kochikuzhyil, Indian J Pharmacol 2010; Murata, Am J Physiol Endocrinol Metab 2019), the effect in people seems fairly limited. One small study in five men and women with non-insulin dependent type 2 diabetes found that consuming approximately one tablespoon of MCT oil (58% octanoic acid, 22% decanoic acid, 8% oleic acid, 7% linoleic acid, and 2% palmitic acid) three times daily with meals for one month reduced increases in blood sugar levels by an average of 140 mmol/L right after eating compared to consuming about the same amount of long-chain triglyceride oil with meals, but it did not decrease fasting blood sugar levels or improve insulin function (Yost, J Am Coll Nutr 1994). Similarly, a study in China among 40 adults with type 2 diabetes and taking anti-diabetes medications who consumed approximately 1 tablespoon daily of either MCT oil or long-chain triglyceride oil (corn oil) for three months found that MTC oil modestly improved insulin resistance (as measured by HOMA-IR), but did not improve fasting blood sugar or insulin levels, compared to corn oil (Han, Metabolism 2007).

High blood pressure
Studies in animals suggested that coconut oil consumption might lower high blood pressure (Alves, Appl Physiol Nutr Metab 2015; Alves, Basic Clin Pharmacol Toxicol 2017). However, a study in Brazil among 45 men and women (average age 41) with mild high blood pressure (average 133/89 mmHg) found that taking 10 mL (about 9.14 grams) daily of extra virgin coconut oil as capsules with meals for one month, alone or in combination with aerobic exercise training, did not decrease systolic or diastolic blood pressure compared to placebo. During the study, those taking coconut oil capsules had similar caloric and nutrient intakes as those taking placebo, with the exception of greater intakes of saturated fat, including lauric acid, from the coconut oil (Junior, Nutrients 2021).

Sports Performance
Several clinical trials have investigated the use of MCTs for improving high-intensity or endurance exercise performance, but the results have been inconsistent (Van, J Appl Physiol (1985) 1996; Misell, J Sports Med Phys Fitness 2001). In one small trial among cyclists, consuming a beverage containing a combination of carbohydrates and a high dose of MCTs (85 grams) during exercise worsened performance, most likely because it caused intestinal cramping (Jeukendrup, Am J Clin Nutr 1998). Another small study found that 15 g (about 1 tablespoon) of extra virgin coconut oil plus caffeine (6 mg/kg body weight -- amounting to over 400 mg) added to decaffeinated coffee ingested 60 minutes prior to a 1 mile run did not improve the running times or influence the perceived exertion ratings or lactate levels in thirteen recreational runners as compared to a placebo (warm water). The results surprised the researchers, as caffeine alone or from coffee has generally been found to improve treadmill and endurance performance (Borba, Nutrients 2019).

Muscle Strength and Function in Older Adults
A 3-month study in Japan in which nursing home residents were put on an exercise program (20 minutes twice weekly) suggested that adding MCTs (6 grams daily) to their diets resulted in greater increases in muscle strength and function than if given the same amount of a control oil (long-chain fatty acids) (Abe, Am J Clin Nutr 2019). However, long-chain fatty acids are a poor choice as a control, as research in animals has shown that LCTs can impair exercise performance (Murray, Nutr Metab 2011). Consequently, the gains achieved by the nursing home residents could have been due to exercise alone and not MCTs.

Cognitive impairment and Alzheimer's disease
Coconut oil and, more specifically, MCTs, have sometimes been promoted as beneficial in Alzheimer's disease by providing an "alternative" fuel source for the brain. This is based on the premise that a reduced uptake of glucose in the brain has been found in conditions known to be risk factors for Alzheimer's disease, such as age (> 65 yrs), family history of Alzheimer's disease, and insulin resistance, as well as the premise that ketones can be a source of energy in the brain when glucose levels are low. Several preliminary studies suggest limited benefits. 

One clinical study conducted in two phases, both of which were placebo-controlled, found that consuming a drink containing 30 grams of MCTs daily for 6 months 1) improved brain ketone metabolism (Fortier, Alzheimers Dement 2019) and 2) improved some measures of cognitive function in people with mild cognitive impairment (MCI). The clinical improvements were seen in measures of episodic memory, executive function, and language and were associated with increased plasma ketone levels and brain ketone uptake. However, the improvements were small, e.g., the number of words remembered on a free recall trial test (a measure of episodic memory) increased by one word out of 16 for the treatment group compared to 0.2 words for the placebo group. There was no improvement in measures of attention, and effects on processing speed were inconsistent (Fortier, Alzheimers Dement 2020). Interestingly, a follow-up analysis of data from this study showed that MCT supplementation had improved energy supply to white matter (brain tissue made up of nerve fibers that deteriorate in mild cognitive impairment or Alzheimer's disease) by increasing ketone uptake 2.5- to 3.2-fold compared to placebo. The increase in energy supply directly correlated with improved processing speed but not episodic memory, language or executive function. The researchers speculated that increased ketone uptake induced by MCT supplementation may play a role in the structural integrity of myelin, the covering of nerve fibers in white matter that deteriorates in MCI; however, this was not confirmed (Roy, medRxiv 2021 — preprint). The MCTs in the drink consisted of 60% caprylic acid and 40% capric acid (Captex 355, Abitec Corp) blended with lactose-free milk. Half the drink was consumed with breakfast and the other half with dinner, and the amount consumed daily was gradually increased to 30 grams during the initial two weeks of the study, most likely to minimize gastrointestinal side effects. It remains uncertain whether this product can slow the progression of MCI to Alzheimer's disease.

Similarly, two other clinical studies funded by the maker of a "medical food" containing caprylic acid triglycerides (Axona, Accera) found that supplementation with MCTs increased ketone levels and improved certain measures of cognitive function in some individuals with probable or mild to moderate Alzheimer's disease (Henderson, Nutr Metab (Lond) 2009; Reger, Neurobiol Aging 2004). The standard daily dose given in these studies provided 20 to 40 grams of MCTs (95% of which was as caprylic acid triglycerides). However, an FDA warning letter sent to Accera in 2013 noted that "there are no distinctive nutritional requirements or unique nutrient needs for individuals with mild to moderate Alzheimer's disease," and other experts emphasize there is not enough evidence to know whether ketones produced from consuming coconut oil or MCT oil have a beneficial effect in Alzheimer's disease (Fernando, Br J Nutr 2015).

Epilepsy
Supplementation with MCT oil was reported to reduce seizure frequency in a 43-year-old man with drug-resistant partial epilepsy. One month after beginning supplementation with 100% MCT oil (one tablespoon taken twice daily, gradually increased to four tablespoons twice daily), seizure frequency was reduced from six per day to one seizure every four days. The MCT oil was taken after breakfast and dinner with 8 ounces of water, to increase palatability. An attempt to increase the dose to five tablespoons twice daily was not tolerated due to excessive flatulence and diarrhea. The reporting physician noted that there is evidence MCT supplementation may modestly increase ketosis even in individuals who are not consuming a ketogenic diet (which has been shown to be an effective treatment in people with drug-resistant epilepsy), although ketone levels were not measured in this case (Azzam, Case Rep Neurol Med 2013).

Skin and hair
Applied topically, virgin coconut oil can be an effective moisturizer for dry skin (Agero, Dermatitis 2004).

Virgin coconut oil (5 mL applied twice daily over most of the body) was shown to reduce symptoms of atopic dermatitis (AD) by 68% in a two-month study that compared its effects to that of mineral oil which lead to only a 38% decrease (Evangelista, Int J Dermatol 2014). Virgin coconut oil (5 mL applied twice daily to affected skin) has also been shown to inhibit the growth of the bacteria Staphylococcus aureus on the skin in adults with AD, as compared to extra virgin olive oil (Verallo-Rowell, Dermatitis 2008).

Lauric acid has also been shown to inhibit the growth of P. acnes, the bacterium that causes acne. In fact, one study in mice found lauric was more effective in inhibiting P. acnes than benzoyl peroxide (Nakatsuji, J Invest Dermatol 2009). However, coconut oil is also comedogenic, meaning that it can clog pores. Therefore, it could potentially worsen acne is some people.

Coconut oil may slightly protect against UV radiation, having an estimated SPF value between 1 and 8 (Gause, Int J Cosmet Sci 2016; Kaur, Pharmacognosy Res 2010). However, it should not be used as a substitute for sunscreen, as the American Academy of Dermatology recommends using a product with an SPF of 30 or higher. There do not appear to by any published clinical studies on the effects of consuming coconut oil or applying it topically for antiaging effects or for preventing or reducing wrinkles.

Preliminary studies suggest that applying coconut oil to hair can help to prevent protein loss in hair strands, and, used as a pre-wash conditioner, coconut oil may help to prevent cuticle damage. It appears to do this by reducing the amount of water that is absorbed by, and subsequent swelling of, the hair shaft during washing, as well as by providing lubrication when brushing (Rele, J Cosmet Sci 1999; Rele, J Cosmet Sci 2003).

Fat-malabsorption
There is preliminary evidence that supplementation with MCTs may be helpful for individuals with conditions that interfere with the body's ability to absorb fat, such as AIDS-related fat malabsorption and pancreatitis.

Quality Concerns and Tests Performed:

Neither the Food and Drug Administration (FDA) nor any other federal or state agency routinely tests supplements for quality prior to sale. ConsumerLab.com tested coconut oils and MCT oils to determine the amounts of MCTs and whether those matched the amounts listed on product labels. Products were also tested for rancidity and contamination with heavy metals. See How Products Were Evaluated for more information on testing.

What CL Found:

All of the products passed testing, containing their expected amounts of MCTs and found not to be rancid or contaminated with heavy metals.

The virgin (i.e., semi-solid "cold pressed") and refined (i.e., liquid) coconut oils were very similar in chemical composition to the competing products in their categories, but there was a great range in prices. There was greater chemical variation among the MCT products.

MCT fatty acids
As shown in the graph below, MCTs were found to represent about 62% of the triglycerides in virgin coconut oils and most of this was from lauric acid. In contrast, more than 85% of the triglycerides in the refined coconut oils and more than 95% of triglycerides in the MCT oils were caprylic and capric acids — which some people consider more desirable than lauric acid as they may be more readily used as energy. 

Cost
As shown in the graph below, among virgin coconut oils, the cost to get 8 grams of MCTs (based on caprylic, capric, and lauric acids), which is roughly the amount in one tablespoon of oil, ranged from just 7 cents to a whopping $1.68. Only about two-thirds as much oil was needed to get the same amount of MCTs from refined coconut oils for which the cost ranged from 30 to 44 cents. Slightly less oil was needed to get 8 grams of MCTs from the MCT oils and more of this was as caprylic and/or capric acids. The cost to get 8 grams of MCTs from MCT oil ranged from 40 to 44 cents for oils and up to $1.53 from an MCT oil powder.

Top Picks:

Virgin (Semi-solid) Coconut Oils:
Top Pick: Kirkland Signature [Costco] Organic Virgin Coconut Oil

The virgin coconut oils (all of which are "cold pressed") were very similar to one another. Each was a white, translucent, semi-solid with a buttery texture and a mild coconut fragrance and flavor. The fatty acid composition was also very similar -- about 70% MCTs, most of which was lauric acid (Sports Research and Viva Naturals were a bit higher due to slightly more caprylic and capric acid). Cost-wise, however, a bargain was to be had with Kirkland Signature: One tablespoon (13.8 grams) provided 8.9 grams (8,927.7 mg) of MCTs for just 7 cents. The next least expensive product was Trader Joe's Organic Virgin Coconut Oil (17 cents per tablespoon), and most others cost 24 to 36 cents per tablespoon, except for Sports Nutrition Organic Coconut Extra Virgin Oil in which the oil was in softgels and you would need to take about 11 softgels (costing about $1.54) to get an equivalent amount of MCTs from a tablespoon of the other products.

One product (Puritan's Pride Coconut Oil) was a virgin coconut oil with added MCTs. As a result, it had double the amounts of caprylic and capric acids relative to the virgin coconut oils. The added MCTs were noted on the label under Other Ingredients. This product is a softgel and, like the other oil in pill form -- Sports Research, is a more expensive way to get MCTs than from oils.

Note, two of the "extra" virgin coconut oils (Sports Research and Viva Naturals) contained only slightly more caprylic acid than the other virgin coconut oils and a third "extra" virgin oil (Vitacost) was no different than regular virgin oils. It does not seem worthwhile to pay much, if anything, extra for "extra" virgin coconut oil.

Refined (Liquid) Coconut Oils:
Top Pick: Nature's Way Coconut Premium Oil

The refined coconut oils were very similar to one another. Each was a clear liquid with a faint coconut fragrance and flavor. The fatty acid composition was nearly identical across products -- about 85% MCTs, broken out as 50% caprylic acid, 38% capric acid, and 7% lauric acid. Cost-wise, however, Nature's Way was the least expensive at 47 cents per tablespoon versus 62 to 69 cents, respectively, for Garden of Life or Nutiva.

MCT Oils:
Top Pick: Zenwise Health MCT Oil

Although 92 to 100% of the triglycerides in the three of the MCT oil products were caprylic and/or capric acids, the ratios of these varied by product. Bulletproof Brain Octane Oil was, as labeled, 100% caprylic acid. Zenwise Health MCT Oil and Perfect Keto MCT Oil Powder were, respectively 68% and 53% caprylic acid, with most of the remainder being capric acid.

Zenwise was, by far, the least expensive of the MCT oils, making it our Top Pick in this category. Zenwise cost 40 cents per tablespoon versus 73 cents for Bulletproof. Perfect Keto (containing acacia fiber to bind the oil) was several times more expensive per gram of MCTs than the other MCT Oils. Only if you are seeking MCT oil exclusively for caprylic acid (the shortest of the MCTs and, perhaps, the easiest to convert to energy) would it be worth paying more for Bulletproof.

Test Results by Product:

Listed below are the test results for 13 products, organized by type of coconut oil. Eleven were selected by ConsumerLab.com and two others (each denoted with a CL flask) are included for having passed the same evaluation through the Quality Certification Program.

Also shown are the suggested, labeled serving sizes and amounts of MCTs listed on the product labels. Products listed as "Approved" contained their expected amounts of MCTs and met ConsumerLab.com's additional quality criteria (see Passing Score). The full list of ingredients is available for each product by clicking on the word "Ingredients" in the first column, although some notable features are listed in the last column as are price and cost comparisons.

RESULTS OF CONSUMERLAB.COM TESTING OF COCONUT AND MCT OILS Click on beneath a product name to find a vendor that sells it. To find retailers that sell some of the listed products click here.
Product Name, Serving Size, and Suggested Daily Serving on Label Click on "Ingredients" for Full Listing	Claimed Amount of Oil and Medium Chain Triglycerides (MCTs) Per Labeled Serving	--TEST RESULTS-- (See How Products Were Evaluated)			Cost For Suggested Serving On Label [Cost per 8 g MCTs^2 Found] Other Notable Features^3 Price Paid
		OVERALL RESULTS: APPROVED or NOT APPROVED	Contained Labeled or Expected Amount of MCTs Per Labeled Serving	Did Not Exceed Contamination Limit for Heavy Metals and Rancidity Peroxide Value)^1
Virgin Coconut Oil:
Barlean's Organic Virgin Coconut Oil (1 tbsp. [15 mL], no recommended daily serving) Dist. by Barlean's Ingredients	Coconut oil: 15 mL (13.8 g*) Caprylic acid: 640 mg Capric acid: 550 mg Lauric acid: 6,220 mg	APPROVED	✔ Found†: Total MCTs^2: 8,845.4 mg Caprylic acid: 1,219.6 mg Capric acid: 893.9 mg Lauric acid: 6,731.9 mg Myristic acid: 2,504.9 mg	✔ ✔	$0.37 [$0.34] Cold-pressed Non GMO Project Verified Seal; USDA Organic Seal; Quality Assurance International Certified Organic Kosher, suitable for vegans, organic, non-GMO, no gluten $11.89/16 fl oz [473 mL] container (approx. 32 servings)
Kirkland Signature™ [Costco] Organic Virgin Coconut Oil (1 tbsp. [15 mL], no recommended daily serving)   Dist. by Costco Wholesale Corporation Ingredients	Coconut oil: 15 mL (13.8 g*)	APPROVED	✔ Found†: Total MCTs^2: 8,927.7 mg Caprylic acid: 1,282.5 mg Capric acid: 947.6 mg Lauric acid: 6,697.6 mg Myristic acid: 2,385.1 mg	✔ ✔	$0.08 [$0.07] Lowest cost for MCTs (mostly lauric acid) Cold-pressed & unrefined   USDA Organic Seal Kosher, organic $13.99/84 fl oz [2.48 L] container (approx. 170 servings)
Sports Research™ Organic Coconut Extra Virgin Oil (4 veggie softgels, once daily)   Dist. by Sports Research Ingredients	Coconut oil: 4 g	APPROVED Large veggie softgel	✔ Found:† Total MCTs^2: 2,850 mg Caprylic acid: 518.2 mg Capric acid: 366.1 mg Lauric acid: 1,965.7 mg Myristic acid: 653 mg	✔ ✔	$0.60 [$1.68] Cold-pressed Non GMO Project Verified Seal; Certified Vegan Vegan.org Seal Allergen warning: contains tree nuts (coconut), suitable for vegans, non-GMO, gluten free $17.95/120 veggie softgels
Trader Joe's® Organic Virgin Coconut Oil (1 tbsp. [15 mL], no recommended daily serving)   Dist. by Trader Joe's Ingredients	Coconut oil: 15 mL (13.8 g*)	APPROVED	✔ Found†: Total MCTs^2: 8,639.6 mg Caprylic acid: 1,222.6 mg Capric acid: 887.2 mg Lauric acid: 6,529.8 mg Myristic acid: 2,388.6 mg	✔ ✔	$0.17 [$0.15] Cold-pressed & unrefined   USDA Organic Seal; Quality Assurance International Certified Organic Contains coconut, kosher, organic $4.99/16 fl oz [473 mL] container (approx. 30 servings)
Vitacost® Certified Extra Virgin Organic Coconut Oil (1 tbsp. [15 mL], no recommended daily serving)   Dist. by Vitacost.com Ingredients	Coconut oil: 15 mL (13.7 g*)	APPROVED	✔ Found†: Total MCTs^2: 8,885.9 mg Caprylic acid: 1,224.5 mg Capric acid: 902.7 mg Lauric acid: 6,758.7 mg Myristic acid: 2,476.7 mg	✔ ✔	$0.24 [$0.22] Cold-pressed USDA Organic Seal; Quality Assurance International Certified Organic Contains: tree nuts (coconut), kosher, organic, non-GMO $7.82/16 fl oz [473 mL] container (approx. 32 servings)
Viva Naturals® Organic Extra-Virgin Coconut Oil (1 tbsp. [15 mL], no recommended daily serving)   Dist. by Viva Naturals Inc. Ingredients	Coconut oil: 15 mL (13.8 g*)	APPROVED	✔ Found†: Total MCTs^2: 9,167.8 mg Caprylic acid: 1,400 mg Capric acid: 974.1 mg Lauric acid: 6,793.9 mg Myristic acid: 2,359.4 mg	✔ ✔	$0.34 [$0.30] Cold-pressed & unrefined   USDA Organic Seal; Non GMO Project Verified Seal; Quality Assurance International Certified Organic Kosher, organic, non-GMO, gluten free $10.99/16 fl oz [473 mL] container (approx. 32 servings)
Coconut Oil With MCT Oil:
Puritan's Pride® Coconut Oil 1,000 mg (2 softgels, twice daily)  Mfd. by Puritan's Pride, Inc. Ingredients	Coconut oil: 2 g MCTs listed separately as "Other Ingredient" MCTs: Listed but amount not specified Caprylic acid: 92 mg^4 Capric acid: 100 mg^4 Lauric acid: 902 mg^4 Myristic acid: 336 mg^4 Palmitic acid: 150 mg^4 Oleic acid: 100 mg^4 Stearic acid: 40 mg^4 Linoleic acid: 20 mg^4	APPROVED Large softgel	✔ Found†: Total MCTs^2: 1,875.7 mg Caprylic acid: 628.8 mg Capric acid: 317 mg Lauric acid: 929.9 mg Myristic acid: 341.3 mg Note: Content of 2 softgel serving was 2.6 g, likely due to about 0.6 g of MCTs plus 2 g of coconut oil	✔ ✔	$0.25 [$1.08] No wheat, gluten and yeast $15.29/120 softgels
Refined (Liquid) Coconut Oil:
Garden of Life® Dr. Formulated Brain Health 100% Organic Coconut MCT Oil (1 tbsp. [15 mL], no recommended daily serving)  Dist. by Garden of Life, LLC Ingredients	MCT oil: 15 mL (14.1 g*) Caprylic acid: 7,000 mg Capric acid: 5,000 mg Lauric acid: 1,000 mg	APPROVED	✔ Found†: Total MCTs^2: 13,488.9 mg Caprylic acid: 7,263.1 mg Capric acid: 5,179.3 mg Lauric acid: 1,046.5 mg Myristic acid: 379.2 mg	✔ ✔	$0.62 [$0.37] Non GMO Project Verified Seal; USDA Organic Seal; Certified Vegan Vegan.org Seal Kosher, suitable for vegans, organic, non-GMO, gluten free $19.99/16 fl oz [473 mL] bottle (approx. 32 servings)
Nature's Way® Coconut Premium Oil (1 tbsp. [15 mL], no recommended daily serving)   Dist. by Nature's Way Brands, LLC Ingredients	MCT oil: 15 mL (14.1 g*) Caprylic, capric and lauric acids: 13,000 mg	APPROVED	✔ Found†: Total MCTs^2: 13,452.4 mg Caprylic acid: 7,370.4 mg Capric acid: 4,931.3 mg Lauric acid: 1,150.7 mg Myristic acid: 405.8 mg	✔ ✔	$0.47 [$0.28] Lowest cost for MCTs from a refined coconut oil Non GMO Project Verified Seal Non-GMO $9.40/10 fl oz [300 mL] bottle (approx. 20 servings)
Nutiva® Organic Liquid Coconut Oil - Classic (1 tbsp. [15 mL], no recommended daily serving)   Dist. by Nutiva Ingredients	MCT oil: 15 mL (14.1 g*) Caprylic, capric and lauric acids: 13,000 mg	APPROVED	✔ Found†: Total MCTs^2: 13,418.1 mg Caprylic acid: 7,212.3 mg Capric acid: 5,058.3 mg Lauric acid: 1,147.5 mg Myristic acid: 416.9 mg	✔ ✔	$0.69 [$0.41] Non GMO Project Verified Seal; USDA Organic Seal Contains coconut, organic, non-GMO $21.99/16 fl oz [473 mL] bottle (approx. 32 servings)
MCT Oil:
Bulletproof™ Brain Octane® Oil (1 tbsp. [15 mL], no recommended daily serving)   Dist. by Bulletproof Ingredients	MCT oil: 15 mL (14.2 g*) Caprylic acid: 14,000 mg	APPROVED	✔ Found: Total MCTs^2: 14,257.1 mg Caprylic acid: 14,161.58 mg Capric acid: 95.5 mg Lauric acid: <3.1 mg Myristic acid: <3.1 mg	✔ ✔	$0.73 [$0.41] $23.39/16 fl oz [473 mL] bottle (approx. 32 servings)
Perfect Keto MCT Oil Powder (1 scoop [10 g], no recommended daily serving) Dist. by Perfect Keto LLC Ingredients	MCT oil: 10 g	APPROVED	✔ Found†: Total MCTs^2: 6,811 mg Caprylic acid: 3,678.8 mg Capric acid: 3,122.7 mg Lauric acid: 9.5 mg Myristic acid: 2.1 mg	✔ ✔	$1.30 [$1.53] Gluten free $39.00/10.6 oz [300 g] container (approx. 30 servings)
Zenwise® Health MCT Oil (1 tbsp. [15 mL], once to three times daily)   Dist. by Zenwise Health, LLC Ingredients	MCT oil: 15 mL (14.2 g*) Caprylic acid: 9,200 mg Capric acid: 4,500 mg	APPROVED	✔ Found†: Total MCTs^2: 19,409 mg Caprylic acid: 10,657.3 mg Capric acid: 4,251.9 mg Lauric acid: 287.8 mg Myristic acid: <0.76 mg	✔ ✔	$0.40 [$0.17] Lowest cost for MCTs from an MCT oil Allergens: tree nuts (coconut), suitable for vegans, no ingredients derived from wheat, gluten free $25.47/32 fl oz [946 mL] bottle (approx. 63 servings)
Solgar® Quercetin Complex (250 mg quercetin per vegetable capsule; 2 vegetable capsules, twice daily)  Mfd. by Solgar, Inc. Ingredients	1,000 mg quercetin Large vegetable capsule	APPROVED	✔	✔	$0.79 [$0.40] Vitamin C (1,000 mg), calcium (100 mg), bromelain (6,500 GDU), citrus bioflavonoid complex (100 mg), rose hips (100 mg), acerola (100 mg), rutin (20 mg) Kosher, free of wheat and yeast, gluten free $19.80/100 vegetable capsules
Tested through CL's Quality Certification Program prior to, or after initial posting of this Product Review. * Based on measured density. † Values calculated from free fatty acids reported by lab which hydrolyzed all triglycerides to free fatty acids. To convert to triglycerides, values were increased by a factor reflecting the glycerol portion lost. These percentages were 5.90% for virgin coconut oils, 6.35% for coconut oil with MCT oil, 7.44% for refined coconut oils, 8.16% for Bulletproof, 5.32% for Perfect Keto and 7.78% for Zenwise.   1 Heavy metals tested are lead, cadmium, arsenic, and mercury. Rancidity based on peroxide values: A value above 5 meq/kg indicates spoilage for coconut oil; above 1 meq/kg indicates spoilage for MCT oil. For details, see How Products Were Evaluated. 2 Total MCTs calculated as the sum of caprylic, capric and lauric acids. 3 Not tested but claimed on label. 4 Label describes these (which CL assume are triglyceride values) as amounts that organic coconut oil "typically contains", as opposed to specific amounts in product.
Unless otherwise noted, information about the products listed above is based on the samples purchased by ConsumerLab.com (CL) for this Product Review. Manufacturers may change ingredients and label information at any time, so be sure to check labels carefully when evaluating the products you use or buy. If a product's ingredients differ from what is listed above, it may not necessarily be of the same quality as what was tested. The information contained in this report is based on the compilation and review of information from product labeling and analytic testing. CL applies what it believes to be the most appropriate testing methods and standards. The information in this report does not reflect the opinion or recommendation of CL, its officers or employees. CL cannot assure the accuracy of information.
Copyright ConsumerLab.com, LLC, 2019. All rights reserved. Not to be reproduced, excerpted, or cited in any fashion without the express written permission of ConsumerLab.com LLC.

ConsumerTips™:

ConsumerLab's tests found virgin and "extra virgin" coconut oils to be similar in chemical composition, so it may not be worth paying more for "extra" virgin coconut oil. Virgin coconut oils contain approximately 62% MCTs, but this is predominantly from triglycerides of lauric acid. This would not be the right choice if you are looking for a product high in caprylic acid and/or capric acid (see What It Does).

For higher concentrations of MCTs, make sure the product is a liquid (i.e. refined coconut oil or MCT oil) and lists the amount of "Total MCTs," which should be at least 85% of the serving of oil, e.g., a 14-gram serving should provide at least 12 grams (12,000 mg) of MCTs. If you only want MCTs of caprylic and/or capric acids, make sure the amounts of these are listed on the label and comprise 95% to 100% of the total oil.

Dosage:
Oral
For weight loss: 5 grams (about 1 teaspoon) of MCTs of caprylic and capric acids taken daily for three months (Nosaka, J Atheroscler Thromb 2003). This dose of MCTs may also increase satiety and stimulate thermogenesis (Clegg, Eur J Clin Nutr 2017).

Epilepsy: 1 to 4 tablespoons of 100% MCT oil twice daily was reported to reduce seizure frequency in a man with drug-resistant partial epilepsy (Azzam, Case Rep Neurol Med 2013). However, if you have a seizure disorder, consult your physician before using. Do not attempt to treat a seizure disorder without medical supervision.

Alzheimer's disease: The standard daily dose given in studies provided 20 to 40 grams of MCTs (95% of which was as caprylic acid triglycerides).

Topical
Atopic dermatitis (AD): 5 mL (one teaspoon) of virgin coconut oil applied twice daily to the affected area (Evangelista, Int J Dermatol 2014; Verallo-Rowell, Dermatitis 2008).

Hair: Apply coconut oil before washing to prevent protein loss in hair, or after washing to help protect hair from brushing and styling (Rele, J Cosmet Sci 1999; Rele, J Cosmet Sci 2003).

Cooking and storage:
Coconut oil has a relatively low smoke point of 350°F compared to other common cooking oils such as extra virgin olive oil (383°F), safflower (413°F) and canola (460°F). It's low smoke point makes it less suitable for frying, but it can be used for cooking and baking at temperatures below 350°F (Katragadda, Food Chem 2010; Foster Nutr Bull 2009).

Coconut oil has a high saturated fat content, so you may want to limit your daily intake. The saturated fats, however, make it (as well as MCT oil) very stable, so that it does not require refrigeration -- although this will give virgin coconut oil a harder consistency if that is desired.

Concerns and Cautions:

Although coconut oil appears to be generally well-tolerated, it may cause diarrhea, loose stools, stomach ache, nausea and vomiting in some individuals. This is more likely to occur within the first week of consuming/supplementing with coconut oil and when it is consumed on an empty stomach (Chinwong, Evid Based Complement Alternat Med 2017). Diarrhea, vomiting, bloating, and cramps can also occur when supplementing with MCT oil (Azzam, Case Rep Neurol Med 2013); (Liu, Biomed J 2013).

Although allergic and anaphylactic reactions can occur from eating coconut fruit (i.e. coconut meat), this is unlikely to occur with refined coconut oil , as coconut proteins (which can trigger allergic reactions) are removed during the oil extraction process (Gomez, Allergol Immunopathol (Madr). Skin reactions such as rash and hives have been reported after topical use of coconut oil (Anagnostou, Children (Basel) 2017).

Most of the fat in coconut oil (82%) is saturated fat and the percentage approaches 100% as the oil is refined to just MCT oils. The American Heart Association (AHA) recommends limiting saturated fats to 5% to 6% of total daily calories, i.e., about 13 grams of saturated fat per day for an adult, and this approximately the amount in one tablespoon (14 grams) serving of the coconut oil. The AHA advises against use of coconut oil because it can increase LDL ("bad") cholesterol with, in the opinion of the AHA, no favorable offsetting effects (Sacks, Circulation 2017). A review of 16 clinical trials that compared coconut oil to nontropical vegetable oils (e.g. soybean, olive, safflower or canola oil) found use of coconut oil (added to foods, in cooking, or as a supplement) to be associated with an average increase of 14.69 mg/dL in total cholesterol and 10.47 mg/dL in LDL cholesterol, although it was also associated with a small increase (4 mg/dL) in HDL ("good") cholesterol (Neelakantan, Circulation 2020). The increase in HDL, however, may not mean much. Although high HDL levels are associated with lower cardiovascular risk (which is why HDL is often referred to as "good" cholesterol), interventions to raise HDL, such as with high-dose niacin or fibrates, have not been shown to reduce cardiovascular risk (Abbasi, JAMA 2020).

It should be noted that not all studies have found coconut oil to have negative effects on cholesterol levels in healthy individuals. For example, a study in Thailand among healthy young adults (average age 21) found that 15 mL of virgin coconut oil taken twice daily for two months increased HDL cholesterol by 5.72 mg/dL, but did not significantly increase total cholesterol, LDL cholesterol or triglyceride levels, compared to a control (Chinwong, Evid Based Complement Alternat Med 2017).

To further assist consumers, ConsumerLab.com licenses its flask-shaped CL Seal of Approved Quality (see The CL Seal) to manufacturers for use on labels of products that have passed its testing. ConsumerLab.com will periodically re-evaluate these products to ensure their compliance with ConsumerLab.com's standards.

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Information on this site is provided for informational purposes only. It is not an endorsement of any product nor is it meant to substitute for the advice provided by physicians or other healthcare professionals. The information contained herein should not be used for diagnosing or treating a health problem or disease. Consumers should inform their healthcare providers of the dietary supplements they take.

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Latest Clinical Research Updates for Coconut and MCT Oils

MCT Oil for Mild Cognitive Impairment?

3/23/2021

Can medium chain triglycerides (MCTs – from coconut oil) boost brain energy and improve thinking in people with mild cognitive impairment? Find out what a recent study found in the What It Does section of our Coconut and MCT Oils Review. Also see our Top Picks among coconut and MCT oils.

Coconut Oil for Lowering Blood Pressure?

3/10/2021

Can coconut oil lower blood pressure in people with mild hypertension? See what a new study found in the What It Does section of our Coconut Oil and MCT Oil Review. Also see our Top Picks among coconut and MCT oils.

MCTs for Cognitive Impairment?

10/27/2020

Can medium chain triglycerides (MCTs) improve memory and cognition in people with mild cognitive impairment? Find out what a recent study showed in the What It Does section of our Coconut Oil and MCT Oil Review. Also see our Top Picks for MCT and coconut oils.

Coconut Oil for Lowering Weight and Cholesterol?

7/14/2020

Can adding coconut oil to dinner lower weight and/or lower cholesterol levels? See what a new study found in the What It Does section of the Coconut and MCT Oils Review. Also see our Top Picks among coconut oils and MCT oils.

Coconut Oil and Cholesterol

4/11/2020

Coconut oil is known to raise levels of LDL ("bad") cholesterol but also increase levels of HDL ("good") cholesterol. Is one more important than the other? Find out the latest information in the Cautions and Concerns section of the Coconut Oil and MCT Oil Review. Also see our Top Picks for coconut and MCT oils.

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