Medium-chain fatty acids: Which ones are there and how you can use the – BRAINEFFECT

Medium-chain fatty acids offer many physical and mental benefits. Learn more about the different types of MCT fats and how to best use them here.

1. What types of fatty acids are there?

There are several distinguishing characteristics among fatty acids . Firstly, fatty acids are divided into saturated, monounsaturated , and polyunsaturated.

While saturated fatty acids are mainly found in animal foods , unsaturated fatty acids are mostly found in plant foods such as nuts and seeds.

Another difference is the chain length of the fatty acid . This determines how the fat is transported into the bloodstream . Three types are distinguished : short-chain, medium-chain, and long-chain fatty acids.

The medium-chain fatty acids are also called MCT fats , MCTs or medium chain triglycerides .

Medium-chain fatty acids are released from the intestinal mucosal cells directly into the blood via the lymphatic system because they are relatively short and highly water-soluble . Long-chain fatty acids, on the other hand, are insoluble in water and would clog blood vessels.

Therefore, they are reassembled into triglycerides in the intestinal mucosa, repackaged using so-called transport proteins and only then transported into the bloodstream.

In order for the long-chain fatty acids to be absorbed by the body, they must be broken down again by enzymes found in the blood vessel walls . Only then can the free fatty acids be transported from the muscles or other organs to the mitochondria , where they are converted into energy .

2. What types of medium-chain fatty acids are there?

Medium-chain fatty acids consist of up to 12 carbon atoms (C atoms) and are classified as saturated fatty acids . MCT fats include caproic acid (C6) , caprylic acid (C8) , capric acid (C10) , and lauric acid (C12).

The shorter the chain of carbon atoms, the faster your body can convert the fatty acid into energy. Unfortunately, caproic acid (C6) is not suitable for consumption due to its foul odor.

The alternative is caprylic acid C8. However, this is relatively expensive to produce, which is why many MCT oils are also blended with capric acid (C10). While these blended oils are cheaper, they also cannot match the effectiveness of pure C8 MCT.

BRAINEFFECT HACK : Our ROCKET C8 and MCT POWDER are both made from 100% caprylic acid (C8). See for yourself.

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Since MCTs don't occur naturally in their pure form , but are usually mixtures of long-chain fatty acids, they are industrially extracted from coconut oil or palm kernel oil. Learn more about the differences between MCTs, C8s, and coconut oils here.

Pure MCT fats are colorless to yellowish, have a neutral taste and odor , and are more liquid than solid at room temperature.

3. Where do medium-chain fatty acids occur?

MCT fats are found in animal products primarily in butter, milk, cheese , and meat . Goat and sheep fat also contain medium-chain fatty acids. However, the MCT fat content in these foods is relatively low.

MCT coconut oil and MCT palm kernel oil are better sources than purely plant-based sources of medium-chain fatty acids. Coconut oil contains 5 to 9 percent triglycerides of the medium-chain fatty acid caprylic acid (C8) . MCT butter contains approximately 1.2 percent caprylic acid in the form of triglycerides.

Caprylic acid is also found in seafood . Caprylic acid (C8) and capric acid (C10) are also found in concentrated form in various seed oils , such as those from caddis flowers [2].

MCT fats: Antel in food

MCT fats	Amount per 15 ml
Coconut oil	7.7 g
Palm oil	7.5 g
Goat butter	2.4 g
goat cheese	2 g
butter	1.6 g

4. Function and effect of MCT fats

MCT fats are important energy sources during ketosis. They also perform structural functions in the body and are, among other things, components of cell membranes. Furthermore, medium-chain fatty acids protect internal organs and, in the form of fatty tissue under the skin, act as an insulating layer to prevent heat loss.

Since the fat-soluble vitamins E, D, K and A are not absorbed by the body without MCT fats, medium chain triglycerides are also essential for vitamin absorption.

5. Benefits of medium-chain fatty acids

The shorter a fatty acid, the easier it is to process. This is because fewer fat-splitting enzymes are required. Medium-chain fatty acids have the great advantage that they can be converted into energy in the body much faster than long-chain fatty acids or carbohydrates.

While glucose, for example, is converted into energy in the body in 26 steps, MCTs require only 3 to 5 steps . This makes them very effective energy suppliers.

MCTs are also highly water-soluble . They can be released from the intestinal mucosa directly into the bloodstream via the lymphatic system and easily transported to wherever energy is needed .

Another benefit of MCTs is that they are rarely stored as fat by the body but, like carbohydrates, are used directly to generate energy .

During periods of starvation or on a low-carbohydrate diet, MCT fats are converted into ketone bodies in the liver . This metabolic state is called ketosis . As ketone bodies , MCTs serve as energy sources not only for the body but also for the brain .

With a long-term switch to a ketogenic diet, weight loss is also possible , as the body no longer gets its energy from carbohydrates, but mainly from fats and uses existing fat reserves for this purpose.

Another benefit of medium-chain fatty acids and a ketogenic diet is more stable blood sugar levels and therefore less hunger and cravings .

6. How to best consume MCT fats

You can easily incorporate MCT fats such as coconut oil or palm kernel oil into your diet by using them for cooking, baking, frying or in your smoothies .

If you want to use the concentrated power of MCT fats as a ketogenic energy source, it is worth using pure MCT oils such as ROCKET C8 .

This consists of 100 percent pure caprylic acid (C8) and, in its liquid and tasteless form, can be easily mixed into your coffee to provide you with the ultimate keto power first thing in the morning .

BRAINEFFECT HACK : Alternatively, you can also use medium-chain fatty acids in powder form , like our new MCT Powder .

This means you can incorporate your daily portion of Fat Fuel into your diet in even more ways - be it in your shake after a successful workout or in your morning muesli for breakfast .

7. Conclusion

Medium-chain fatty acids are high-quality energy suppliers that provide your body with power in a short time and can be used not only by your body cells but also by your brain .

The best known MCT fats are caproic, caprylic, capric and lauric acid , which are mainly found in coconuts .

Pure MCT fats are virtually nonexistent in nature . If you don't want to deny your body the concentrated benefits of MCTs , it's worth using pure C8 MCT oil or powder.

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