MCTs and Brain Health: Natural Sources and Their Benefits

Have you ever wondered if the foods you eat could directly fuel your brain? Medium-chain triglycerides, or MCTs, are unique fats that provide your body and brain with quick, usable energy. There are so many delicious foods that naturally contain MCT oils, like coconut oil and whole-milk dairy products. In recent years, MCTs are gaining attention for their potential role in brain health, beyond just improving focus and cognition – MCTs may even supporting conditions like ADHD and autism.

Let’s explore what MCTs are, the research on benefits for brain health (especially in managing neurodivergent conditions), and practical ways to include them in your diet.

 

What Are MCTs?

Fats found in your food and your body are made up of chains of amino acids all linked together to form fatty acid chains – these are the building blocks of fats, or lipids. They come in a variety of lengths, each with a unique purpose: short, medium, and long chains. MCTs are the mid-length chains called medium-chain triglycerides. These unique fats are metabolized differently than other dietary fats: they’re absorbed quickly in the gut and sent directly to the liver, where they’re converted into ketones—a powerful, fast-acting energy source for the brain.

In simpler terms, MCTs act like a quick-charging battery for your body and mind, providing energy without requiring as much digestion.

 

How MCTs Support Brain Health

1. Brain Fuel on Demand

• Ketones, a form of usable energy in the body, produced from MCTs bypass traditional glucose metabolism, offering an alternative energy source for the brain. This is especially beneficial for individuals with ADHD or autism, where brain energy use can sometimes be less efficient. Studies, such as this one from Physiology & Behavior suggest ketones may enhance brain energy levels, promoting focus and cognitive clarity (1).

2. Anti-Inflammatory Properties (2,3)

• Chronic inflammation has been linked to several neurological conditions, including Alzheimer’s disease, ADHD, autism, and mild cognitive impairment. Persistent inflammation can disrupt brain function and contribute to the progression of these disorders.
• MCTs have demonstrated anti-inflammatory effects, which may help reduce inflammation in the brain and protect cognitive function. By supporting a healthier inflammatory response, MCTs could play a role in mitigating the impact of neurological conditions and enhancing overall brain health.

3. Cognitive Impairments and Neurological Disorders

• Due to their unique ability to provide “quick energy,” paired with their anti-inflammatory properties, MCTs have shown promise for the improvement of certain neurological and cognitive conditions.
• For example – MCTs have shown promise in conditions like Alzheimer’s disease and epilepsy (4, 5) and in fact their benefits on neurodevelopment have long been studied in pre-term infants (6). 
• In epilepsy, MCTs have been utilized in ketogenic diets to reduce seizure frequency, particularly in drug-resistant cases (7).

4. Potential for Improving ADHD Symptoms

• Due to the positive outcomes of research studies on other neurological conditions, there is newfound promise for the use of MCT oils in neurodivergent conditions such as ADHD and autism.
• Research shows that MCTs can help stabilize blood sugar levels and reduce energy fluctuations, which are often linked to hyperactivity and attention difficulties in ADHD (8,9).
• For individuals with autism, MCTs may help reduce symptoms like irritability, hyperactivity, and repetitive behaviors. A study published in Physiology & Behavior highlighted the role of ketogenic diets, which include MCTs, in improving social behaviors and cognitive function in individuals with autism (10).

 

Foods That Naturally Contain MCTs

You don’t need supplements to benefit from MCTs—many common foods provide them naturally:

• Coconut Oil: One of the richest natural sources of MCTs.
• Palm Kernel Oil: Another excellent source, though less commonly used.
• Dairy Products: Certain dairy products, especially those from grass-fed cows, goats, and sheep, contain MCTs
• Full-Fat Yogurt: Combines MCTs with gut-friendly probiotics.

 

Practical & Delicious Ways to Add MCTs to Your Diet

• Smoothie Additions. Blend full-fat yogurt or coconut milk into your favorite smoothie for a delicious dose of MCTs.
• Cook with Different Fats. Use coconut oil or ghee as a substitute for butter or other cooking oils when sautéing vegetables, frying eggs, or baking a dessert. Check out the recipe for Coconut Oatmeal Bars at the end of this article!
• Incorporate MCT-Rich Snacks. Snack on cheese, add butter to whole-grain toast, or enjoy full-fat yogurt topped with fresh fruit.

 

Conclusion

MCTs are more than just a trendy health buzzword—they’re a powerful ally for brain health, offering unique benefits for focus, cognition, and neurological conditions like ADHD and autism. By incorporating MCT-rich foods into your diet, you can support your brain’s energy needs in a natural, delicious way.

Our dietitians believe in making nutrition approachable, evidence-based, and tailored to your unique needs. If you’re curious about how MCTs or other nutritional strategies can support you or your family’s health, we’re here to guide you. Through personalized nutrition counseling, our Registered Dietitians can support you in both dietary and lifestyle changes to support your neurological needs!

And in the meantime, bake yourself a delicious, brain-boosting cookie bar for breakfast, snack or dessert!

 

Greek Yogurt Coconut Oatmeal Cookie Bars
Makes about 2 dozen bars

Ingredients:

• 1 stick unsalted butter, softened
  1/4 cup full-fat Greek yogurt
  3/4 cup light brown sugar
  1/2 cup granulated sugar
  2 eggs
  1 teaspoon vanilla
  1 cup all-purpose flour
  1/2 cup unsweetened coconut flakes
  1 teaspoon baking soda
  1 teaspoon cinnamon
  1/2 teaspoon salt
  3 cups old-fashioned rolled oats
  1/4 cup dried cranberries plus 1/4 cup yogurt covered raisins (or 1/2 cup of one or the other)
  1/2 cup chopped walnuts

Instructions:

1. Preheat oven to 350 degrees F. 
2. Beat butter, yogurt, and sugars in a mixing bowl until fluffy and smooth. Add eggs and vanilla and continue beating until the mixture is fluffy.
3. In a separate bowl, combine flour, coconut, baking soda, cinnamon, salt, and oats and whisk until evenly mixed. 
4. Add dry ingredients into butter mixture and beat until just combined. Fold in dried cranberries, raisins, and chopped walnuts just until evenly distributed.
5. Spread mixture evenly into an ungreased 13 x 9″ non-stick baking pan.  
6. Bake for 30 minutes, until golden and firm. 
7. Remove from oven and allow pan to cool for 5 minutes before cutting into bars. Move bars to wire rack to cool completely. 

Bars can be stored in an airtight container for up to 5 days.

Recipe adapted from Homemaker’s Habitat.

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References:

1. https://pubmed.ncbi.nlm.nih.gov/33220329/
2. https://www.mdpi.com/1467-3045/47/1/8
3. https://www.mdpi.com/1422-0067/23/10/5744
4. https://pmc.ncbi.nlm.nih.gov/articles/PMC10357178/
5. https://pmc.ncbi.nlm.nih.gov/articles/PMC8919247/
6. https://pubmed.ncbi.nlm.nih.gov/34444708/
7. https://pubmed.ncbi.nlm.nih.gov/23515148/
8. https://pmc.ncbi.nlm.nih.gov/articles/PMC10444659/
9. https://pmc.ncbi.nlm.nih.gov/articles/PMC10103546/
10. https://pmc.ncbi.nlm.nih.gov/articles/PMC5863039/