MCTs are a great supplement for people on a high fat diet that are looking for some clean and easily available energy. Whether you are looking to simply control your carb intake, or want to transition into ketosis as quickly as possible, you will have probably come across MCT supplements, which come in both a liquid and a powder. Both powder and liquid are a good clean source of energy, but they do have different strengths and weaknesses.
MCT powder – benefits
- Cause less stomach discomfort than oil (so you can consume more, and possibly get more of the benefits).
- Easy to incorporate into foods/ bake with, making them much more diverse.
- Easy to combine with other ketosis supplements such as exogeneous ketones/ BHB powder, making them more convenient.
MCT powder – weaknesses
- Research is generally done on oil, not powder.
- Some powders come packed with fillers link maltodextrin (but not all do – Perfect Keto MCT powder for example, don’t). This leaves potential for some brands making an inferior product.
MCT oil – benefits
- MCT research is generally conducted on oil, so its effectiveness is very well documented.
- Can be enriched with caprylic acid to increase potency and efficacy (in the case of Keto8 by Keto Sports)
MCT oil – weaknesses
- Not very diverse or convenient – all you can do with it is take a spoonful.
- Is associated with causing more stomach discomfort than MCT powders.
So in essence, if you want to experiment with incorporating MCTs in different foods, or know you have a sensitive stomach, then MCT powder is the one for you (just make sure you pick a good one without the fillers). However, if you are not someone to play in the kitchen, have a pretty resistant stomach, and just want the hard science of it all, you’ll be wanting the MCT oil.
It is worth mentioning, that if you are looking into MCTs as a way to help transition into ketosis, then they are most effective when taken alongside beta-hydroxybutyrate (BHB), which is a signalling molecule the liver produces during ketosis. You can read more about how MCTs work with BHBs here.