The ultimate guide to True MCT oil

Read time: 6 minutes

What are MCTs?

Medium-chain triglycerides (MCTs) are a type of fat composed of specific-sized molecules which makes them easy to digest and rapidly absorbed. Unlike long-chain fats, which require complex digestion processes, MCTs bypass traditional fat metabolism and are converted directly into ketones - an alternative fuel source that powers both the body and mind.

The MCT story

MCTs didn’t become a wellness trend overnight. MCT oil’s journey from a little-known fat source to a staple in ketogenic diets, fasting protocols, and performance nutrition is rooted in science and fueled by the growing demand for cleaner, more efficient energy.

In the 2000s, biohackers and high-performance seekers popularised MCT oil through bulletproof coffee - blending it with high-quality coffee and grass-fed butter for sustained energy and sharper focus. Today, MCT oil is celebrated by people across the wellness spectrum, from keto enthusiasts to anyone seeking improved mental clarity and metabolism.

MCTs first gained serious attention in the 20th century when researchers started exploring alternative fuel sources for the brain. Unlike glucose, which is often seen as the brain's primary fuel, ketones produced from MCTs can cross the blood-brain barrier and provide a clean, efficient energy source for brain cells. This breakthrough led to MCTs being used in clinical settings to support cognitive function and metabolic health.

Thanks to its versatility, by the 2000s, MCT oil became a popular addition to daily rituals, promoting benefits such as enhanced fat metabolism, sharper focus, and sustained energy.

Benefits of MCT oil

Brain fuel

The brain thrives on ketones as an energy source, especially when glucose levels fluctuate. MCT oil, particularly C8 (caprylic acid), is rapidly converted into ketones, providing a quick boost that supports mental clarity and focus. In today’s world, where brain fog and feeling frazzled are all too common, this is a much-welcomed benefit.

A 2016 study found that MCT supplementation improved memory recall and cognitive performance in individuals with mild cognitive impairment (1).

Metabolic support

Dietary fats are known to help keep us feeling full and satisfied for longer, making it easier to manage hunger and cravings throughout the day. MCTs further support this by promoting fat metabolism, increasing energy expenditure, and enhancing feelings of fullness.

A study in The American Journal of Clinical Nutrition found that MCT consumption led to higher energy expenditure and fat oxidation compared to long-chain fats (2).

Sustained energy and athletic performance

Unlike carbohydrates, which can lead to energy spikes and crashes, MCTs provide a more stable and sustained fuel source, making them ideal for endurance and pre-workout support.

A 2009 study in The Journal of Nutritional Science and Vitaminology suggested that MCT oil enhances exercise performance by promoting fat oxidation and reducing lactate buildup (3).

Gut health and microbiome support

MCTs possess natural antimicrobial properties, which may support a balanced gut microbiome by keeping the harmful bacteria in check, while allowing beneficial microbes to thrive.

How is MCT oil sourced?

Plant sources of MCTs, like coconut and palm kernel oils, as well as other fats found in breast milk, goat’s milk, and grass-fed butter, all contain a mix of different fats. Since these sources include both MCTs and longer-chain fatty acids, it’s important to distill the oil to isolate the MCTs for maximum benefit.

Due to environmental and sustainability concerns associated with palm oil - such as deforestation and harm to wildlife - we only use pure, 100% coconut-derived MCTs in our True MCT oil. This is carefully extracted from coconut oil using pure steamed distillation and gentle hydrolysis, ensuring no solvents or chemicals are used in the process

Whereas coconut oil contains four types of medium chain triglycerides, True MCT oil provides a beautifully balanced blend of 60% caprylic acid (C8) and 40% capric acid (C10) which is clean, light and flavourless.

True MCT oil - the Ancient + Brave difference

With lots of MCT oils on the market, what sets True MCT oil apart?

Made 100% from coconuts - no palm oil, ensuring a more sustainable and environmentally friendly choice.
Pure C8 and C10 - Specifically chosen for their efficiency in ketone production and sustained energy.
No fillers or additives - Ultra-clean, with no unnecessary processing agents.
Light & flavourless - Blends effortlessly into drinks and meals without affecting the taste.

Choose your ritual

True MCT is brilliantly versatile and easy to incorporate into any lifestyle:

Morning boost - Add to your morning coffee or matcha for sustained focus and energy
Pre-workout - Blend into a smoothie or shake to support endurance and prevent energy crashes
Daily wellness - Drizzle over salads, mix into soups/bone broth or stir into nut butters
Brain-boosting snacks - Add to yogurt, porridge or homemade energy balls

To showcase its versatility, we’ve put together some easy recipes to help you find new and delicious ways to get the goodness of MCT into your diet every day. All of these recipes are gluten, dairy and refined sugar-free and are made with simple, store cupboard ingredients.

Please note - it's best to avoid frying with MCT oil as this method of cooking is too hot and is likely to denature the medium chain triglycerides.

A word of caution

It’s always best to start with just one teaspoon of True MCT oil and slowly increase over a few weeks or months to your desired level. Most people increase their level of MCT oil quite comfortably, but some individuals with sensitive digestion may experience a few signs of digestive discomfort if your initial dose is too high or if you increase your dose size too quickly.

If you experience digestive discomfort, the sensible advice here is to take a short break from MCT oil and let your digestion settle down. Then reintroduce at a lower, better tolerated daily dose. Taking MCT with food such as drizzling over salad or adding to soup helps stimulate fat digesting enzymes to be released, which could help offset any digestive discomfort.