What Has MCT Oil in It? Best Natural & Supplement Sources

Introduction
Understanding MCTs: The Fast-Fuel Fats
Natural Food Sources of MCTs
The Four Types of MCTs
Why Supplement with MCT Oil?
How MCT Oil Works in Your Body
Practical Ways to Use MCT Oil
How to Choose a Quality MCT Supplement
The BUBS Naturals Difference
Conclusion
FAQ

Introduction

If you have spent any time in the wellness or fitness space, you have likely heard people talking about MCTs. Most people associate these fats with high-performance coffee or ketogenic diets. However, finding out what has MCT oil in it is the first step toward using these fats to support your own energy and recovery goals. Whether you are looking for whole food sources or the most efficient supplements, understanding where these fats come from helps you make better choices for your daily routine.

At BUBS Naturals, we focus on providing clean, functional nutrition that fits into an active lifestyle. In this guide, we will break down the natural foods that contain medium-chain triglycerides and explain why concentrated supplements like our MCT Oil Creamer are often the preferred choice for athletes and busy professionals. We will cover the different types of MCTs, how they work in your body, and how to easily add them to your day.

By the end of this article, you will know exactly which foods to reach for and how a high-quality MCT supplement like Butter MCT Oil Creamer can provide a more direct path to sustained mental and physical energy.

Understanding MCTs: The Fast-Fuel Fats

Medium-chain triglycerides, or MCTs, are a specific type of fat molecule. Most fats in the standard diet are long-chain triglycerides (LCTs). The "chain" refers to the string of carbon atoms that make up the fatty acid. While LCTs have 13 to 21 carbons, MCTs are shorter, containing only 6 to 12 carbons.

This shorter chain length is exactly why MCTs are so popular in the wellness community. Because they are smaller, your body processes them differently than other fats. Instead of requiring a complex digestion process involving bile and pancreatic enzymes, MCTs go straight from your gut to your liver.

In the liver, they are quickly converted into energy or turned into ketones. Ketones are molecules that your brain and muscles can use for fuel when glucose is low. This rapid absorption means MCTs are less likely to be stored as body fat and more likely to be used for immediate performance.

Key Takeaway: The shorter carbon chain of MCTs allows them to bypass the traditional fat digestion process. This results in a faster conversion to energy and a lower likelihood of the fat being stored in your adipose tissue.

Natural Food Sources of MCTs

While many people take MCTs as a liquid or powder supplement, these fats do occur naturally in several whole foods. If you want to increase your intake through your diet, you should look toward specific tropical oils and animal-based dairy products.

Coconut Oil

Coconut oil is the most famous natural source of MCTs. Roughly 60% of the fatty acids in coconut oil are medium-chain triglycerides. However, it is important to note that the majority of the MCTs in coconut oil is lauric acid (C12). While lauric acid is technically a medium-chain fat, it often behaves more like a long-chain fat during digestion. It takes longer to process than the shorter C8 and C10 chains.

Palm Kernel Oil

Often confused with palm oil, palm kernel oil is extracted from the seed of the palm fruit. It contains about 50% MCTs. Like coconut oil, it is high in lauric acid. While it is a potent source, we always recommend looking for sustainably sourced palm products to ensure environmental standards are met.

Dairy Products

Milk fat from cows, goats, and sheep contains MCTs, though in much smaller concentrations than tropical oils.

Butter: High-quality, grass-fed butter contains about 3% to 5% MCTs.
Goat Milk and Cheese: These are often higher in MCTs than cow’s milk products. This is one reason why some people find goat dairy easier to digest.
Whole Milk and Yogurt: Full-fat versions of these staples provide a small amount of MCTs along with other healthy fats and proteins.

Ghee

Ghee is clarified butter, meaning the water and milk solids have been removed. While it is a fantastic source of healthy fats and has a high smoke point for cooking, its MCT content is relatively low compared to a concentrated oil. It provides the flavor and some of the benefits, but it won't offer the same immediate energy surge as a pure supplement.

The Four Types of MCTs

Not all MCTs are created equal. When you look at the back of a supplement bottle or analyze a whole food, you will see four distinct types of fatty acids. Each is named based on the number of carbon atoms in its chain.

C6: Caproic Acid

This is the shortest MCT. It converts to energy very quickly, but it has a significant downside. C6 often has an unpleasant, "goaty" smell and taste. It can also cause digestive upset in many people. High-quality MCT supplements usually filter out C6 to ensure a better experience for the user.

C8: Caprylic Acid

Many experts consider C8 the "gold standard" of MCTs. It has eight carbons and is the fastest to convert into ketones. It is highly bioavailable, meaning your body can use it almost immediately. If you are looking for mental clarity and a quick energy boost, C8 is the fatty acid you want to prioritize.

C10: Capric Acid

With ten carbons, C10 is slightly slower to process than C8 but still much faster than traditional fats. It often works alongside C8 to provide sustained energy. Many of our favorite supplements use a blend of C8 and C10 to balance immediate fuel with lasting performance.

C12: Lauric Acid

As mentioned earlier, C12 has twelve carbons. It makes up the bulk of the MCTs found in coconut oil. While it has great antimicrobial properties, it does not provide the same rapid "brain fuel" effect that C8 and C10 offer. Because it takes longer to digest, many people do not consider C12 a "true" MCT when the goal is quick energy.

Myth: Coconut oil and MCT oil are the same thing. Fact: Coconut oil is a whole food that contains MCTs (mostly C12), while MCT oil is a concentrated supplement that typically isolates C8 and C10 for faster energy.

Why Supplement with MCT Oil?

If MCTs are found in coconut oil and butter, you might wonder why you need a supplement. The answer comes down to concentration and efficiency.

To get the same amount of C8 and C10 found in one tablespoon of pure MCT oil, you would have to consume several tablespoons of coconut oil. Doing so would also mean consuming a large amount of lauric acid and other long-chain fats, which could lead to unwanted calorie intake or digestive heaviness.

MCT oil is created through a process called fractionation. This involves heating the oil and then cooling it so that different fatty acids separate based on their melting points. This allows manufacturers to "pull out" the C8 and C10, creating a concentrated liquid or powder.

Our MCT Oil Powder Creamers are designed with this efficiency in mind. We use a clean, coconut-sourced powder that mixes effortlessly into coffee or shakes. By choosing a supplement, you get the specific benefits of medium-chain fats without the excess volume of whole food sources.

Bottom line: Supplementing allows you to target the most efficient fatty acids (C8 and C10) while avoiding the slower-digesting fats found in whole coconut oil or dairy.

How MCT Oil Works in Your Body

To appreciate why people look for foods with MCTs, you have to understand the metabolic pathway. Most fats you eat are broken down in the small intestine. They then enter the lymphatic system and travel through the bloodstream before reaching the liver. This is a slow process, which is why fat is usually seen as a long-term storage fuel.

MCTs take a shortcut. They bypass the lymphatic system entirely. They travel via the portal vein directly to the liver. This direct route is why they are often compared to carbohydrates in terms of how quickly they provide energy, but without the insulin spike associated with sugar.

Support for Ketosis

If you follow a ketogenic or low-carb diet, MCTs are a valuable tool. Because they are so easily converted into ketones, they can help you maintain a state of ketosis even if you consume a small amount of carbohydrates. This can help bridge the energy gap that many people feel when they first transition away from a sugar-heavy diet.

Mental Clarity and Focus

Your brain is a massive consumer of energy. While it usually runs on glucose, it can run very efficiently on ketones. Many athletes and professionals report a "lifting of the fog" when they use MCT oil in the morning. By providing the brain with a steady stream of ketone energy, MCTs may support better focus and cognitive endurance throughout the day. If you want a deeper dive into the science, How MCT Oil Burns Fat: The Science of Metabolic Fuel is a useful next read.

Digestive Health

MCTs have natural antimicrobial and antifungal properties. In the gut, they may help balance the microbiome by discouraging the overgrowth of harmful bacteria or yeast. However, because they are so potent, it is always best to start with a small dose to let your digestive system adapt.

Practical Ways to Use MCT Oil

One of the best things about MCT oil is its versatility. High-quality MCT oil is typically tasteless and odorless, making it easy to add to almost anything. If you prefer a powder, like our Butter MCT Oil Creamer, you get the added benefit of a rich, creamy texture.

The Morning Power Coffee

The most common way to use MCTs is in "bulletproof" style coffee. Simply blend a serving of MCT oil or powder into your morning brew. The fat helps slow the absorption of caffeine, which can lead to a more sustained energy boost without the typical mid-morning crash.

Smoothies and Shakes

If you train in the morning, adding MCTs to your pre-workout shake can provide a quick source of fuel for your muscles. It also works well in post-workout recovery smoothies to help your body refuel without feeling heavy. For sweaty training days, pairing that routine with Hydrate or Die Electrolytes can round out your hydration strategy.

Salad Dressings and Sauces

Since liquid MCT oil stays liquid even at room temperature, it is a perfect addition to homemade vinaigrettes. You can mix it with apple cider vinegar, herbs, and a little Dijon mustard for a functional dressing that supports your wellness goals.

Stirred into Oatmeal or Yogurt

If you prefer a solid breakfast, stir a scoop of MCT powder into your oats or full-fat Greek yogurt. This adds a dose of healthy fats that can help you feel full and satisfied until lunch.

Note: Do not use MCT oil for high-heat frying. It has a low smoke point compared to avocado oil or ghee. It is best used as a finishing oil or mixed into liquids and soft foods.

How to Choose a Quality MCT Supplement

Because the supplement market is crowded, you need to know what to look for to ensure you are getting a clean product. Not all MCT oils are processed with the same care.

Check the Source: Look for MCTs derived from 100% coconuts. Some cheaper brands use palm oil from unsustainable sources or mix in lower-quality filler oils.
Look for C8 and C10: Ensure the label clearly states the breakdown of fatty acids. You want a high concentration of Caprylic (C8) and Capric (C10) acids.
No Fillers or Additives: Many powdered MCTs use corn starch, maltodextrin, or artificial sweeteners as carriers. These can spike your blood sugar and negate the benefits of the healthy fats. We keep our formulas simple and clean—no BS, just the ingredients that work.
Third-Party Testing: This is critical for trust. Look for products that are tested for purity and potency. Our products are NSF for Sport certified, which means they meet the highest standards for athletes and anyone else who cares about what goes into their body. You can also browse the broader Boosts lineup if you want to compare other clean options.

The BUBS Naturals Difference

We believe that what you put in your body should have a purpose. Our mission is rooted in the legacy of Glen "BUB" Doherty, a Navy SEAL who lived a life of adventure and service. We carry that spirit into every product we create. Our Our Story page shares more about that legacy.

Our MCT products are designed to mix effortlessly and provide the clean energy you need to tackle whatever adventure your day holds. Whether you are hitting the gym, heading into a long meeting, or exploring a mountain trail, our supplements are built to support you.

We don't just care about your health; we care about the bigger picture. That is why we donate 10% of all our profits to veteran-focused charities, and our Giving Back to Veterans & Our Communities article explains how that commitment shows up in real life. When you choose our products, you are not just investing in your own wellness—you are helping us honor a hero and support those who have served.

Conclusion

Finding out what has MCT oil in it is only the start of the journey. While you can find these fats in coconut oil and dairy, a concentrated supplement is often the most effective way to fuel your brain and body. By prioritizing C8 and C10 fatty acids, you can enjoy a faster energy boost and better mental clarity without the bulk of whole food sources.

MCTs are medium-chain fats that your liver converts quickly into energy.
Natural sources include coconut oil, palm kernel oil, and full-fat dairy.
C8 and C10 are the most bioavailable types for energy and focus.
MCT supplements offer a concentrated, easy-to-use alternative to whole foods.

Ready to see the difference for yourself? Start small, listen to your body, and enjoy the sustained energy that comes from clean, functional fats.

"Live a life of adventure, fuel it with purpose, and never settle for fillers."

FAQ

Is MCT oil better than coconut oil?

It depends on your goal. Coconut oil is a great whole food for cooking and provides lauric acid, which has antimicrobial benefits. However, if you want a fast energy boost and mental clarity, MCT oil is superior because it contains higher concentrations of the more bioavailable C8 and C10 fatty acids.

Can I cook with MCT oil?

You should avoid using MCT oil for high-heat cooking like frying or searing because it has a low smoke point. It is much better suited for stirring into coffee, blending into smoothies, or using as a base for salad dressings. For high-heat cooking, reach for ghee or avocado oil instead.

Does MCT oil cause stomach pain?

Because MCT oil is processed so quickly, it can cause digestive discomfort or "disaster pants" if you take too much too soon. We recommend starting with a small dose—around half a tablespoon or one scoop of powder—and gradually increasing it over a week to let your body adjust.

When is the best time to take MCT oil?

Many people find that taking MCT oil in the morning provides the best results for mental focus and sustained energy throughout the day. It is also excellent as a pre-workout fuel about 30 minutes before exercise, as it provides a quick source of energy for your muscles without being heavy on the stomach.

What Has MCT Oil in It? The Best Natural and Supplemental Sources

Table of Contents

Introduction

Understanding MCTs: The Fast-Fuel Fats