Benefits of MCT Oil Before Bed

Medium-chain triglyceride (MCT) oil is a popular dietary supplement typically derived from coconut or palm kernel oil. 

MCT oil’s unique fatty acid composition has been linked to various health benefits, including improved cognitive function, better energy levels, and enhanced sleep quality.

Discover the benefits of taking MCT oil before bed and learn effective strategies for achieving a deeper, more restful sleep.

What is MCT oil?

Medium-chain triglyceride oil, widely known as MCT oil, is a popular dietary supplement sourced from coconut oil or palm kernel oil. 

While some MCTs are found in dairy products such as butter, milk, yogurt, and cheese, coconut oil contains some of the highest concentrations of these fatty acids. 

This has been confirmed by a study published in the Journal of Cardiovascular Development and Disease reporting that approximately 65 percent of coconut oil fats are comprised of MCTs.

MCT oil contains medium-length chains of fats called triglycerides. Because of their unique chemical structure, MCTs are rapidly absorbed and metabolized directly into ketones, a group of organic acids the body can readily use to generate energy.

There are four main types of MCTs categorized by their carbon-chain length:

• Caproic acid (C6)

• Caprylic acid (C8)

• Capric acid (C10)

• Lauric acid (C12)

Watch the video below to learn how MCT oil can help promote better sleep.

Why take MCT oil before bed?

MCT oil is typically consumed in the morning to boost brain energy and focus. However, medium-chain fatty acids may also promote relaxation and improve sleep when taken before bed.

This is likely due to MCT oil's ability to promote stable blood sugar and insulin levels. This helps prevent late-night blood sugar fluctuations linked to restlessness and irritability, which can negatively affect sleep. 

Additionally, MCT oil-derived ketones have been shown to increase oxygen availability due to their low respiratory quotient (RQ), a measure of the exchange of oxygen and carbon dioxide in the body. 

Fatty acids, such as MCTs, have a significantly lower RQ than carbohydrates. This means that the metabolism of ketones during the night requires less oxygen than glucose, maximizing the body's oxygen utilization. 

“MCT oil converts into ketones, which may enhance sleep by boosting oxygen,” explains Dr. Berg. “This can benefit those with conditions that cause oxygen levels to drop during sleep, such as sleep apnea, asthma, chronic obstructive pulmonary disease, and obesity.”

How to take MCT oil at night

To improve sleep and minimize the risk of side effects, it’s recommended to begin by taking half a teaspoon of MCT oil about 30 minutes before bedtime and gradually increase to a tablespoon over several days. 

While MCT oil is generally considered safe for healthy adults, taking too much too quickly can lead to digestive upset, including stomach pain, diarrhea, and vomiting in severe cases.

Other benefits of MCT oil

MCT oil is popular among athletes and bodybuilders to optimize their physique and performance, as well as low-carb dieters for its effect on energy, ketone production, and cognitive function.  

Here are five health benefits of incorporating MCT oil into your routine.

1. Promotes weight loss

While MCT oil doesn’t directly lead to weight loss, it can help reduce body fat, especially when paired with a low-carb diet and intermittent fasting. 

MCT oil suppresses hunger, which reduces caloric intake and ultimately leads to fat loss. Unlike other fats, MCTs are quickly converted into energy rather than being stored as fat.

Adding MCT oil to your morning coffee is an effective way to boost satiety and extend your fasting window. Since MCTs have a minimal impact on insulin levels, they won’t interfere with your fast, allowing you to benefit from the profound weight-loss effects of caloric restriction. 

2. Enhances brain function

MCTs may support optimal neurological performance, including memory, focus, and concentration, particularly in older adults and patients with neurodegenerative disease.

This is likely because MCT oil supplies the brain with ketones, which are a preferred fuel source for brain cells, while also reducing the production of harmful reactive oxygen species linked to neuronal damage.

A study published in Alzheimer's and Dementia found a significant improvement in 80 percent of subjects’ cognitive function after nine months of daily MCT oil supplementation.

C8 and C10 MCT oils are particularly beneficial for cognitive health, as they’re quickly absorbed and converted into ketones, delivering sustained energy and enhancing mental clarity.

3. Boosts athletic performance

Consuming MCT oil before exercise can boost athletic performance by decreasing lactic acid buildup, which helps increase endurance and reduces the risk of muscle cramps.

Additionally, MCTs may increase stamina during high-intensity exercise, as the rapid conversion to ketones provides the body with readily available energy to power the muscles.

4. Antimicrobial properties

MCTs, particularly C6, C8, and C10, have powerful antimicrobial and antifungal properties. 

This may help manage or reduce the risk of microbial infections associated with Candida albicans and Streptococcus mutans. These fungal and bacterial strains cause yeast infections, gut dysbiosis, thrush, tooth decay, and dental caries. 

A study published in Antibiotics found that “Higher MCT concentrations (90% and 100%) significantly inhibited [Candida albicans] and [Streptococcus mutans] growth in planktonic conditions. Additionally, MCT oil reduced [Streptococcus mutans] adhesion to epithelial cells, highlighting its potential to interfere with bacterial attachment and colonization to oral mucosa.”

5. Supports the transition into ketosis

The ketogenic diet is a low-carb, high-fat diet that aims to put the body in ketosis, a metabolic state of fat-burning.

Ketosis shifts the metabolism to using ketones as an alternative energy source to glucose. This metabolic state is associated with several health benefits, including a reduced risk of neurological, metabolic, and cardiovascular diseases.

However, those starting a ketogenic diet often report side effects, widely known as the keto flu, as their body adapts to using ketones as the primary fuel. Common symptoms include brain fog, mood swings, and fatigue. 

Taking MCT oil can help ease the transition into ketosis by providing an immediate source of ketones, which may reduce the severity of keto flu symptoms. 

More tips for better sleep

Various factors can contribute to poor sleep, including your environment, diet, exposure to light, and residual stress from the day.

Here are four tips to achieve rejuvenating sleep so you wake up feeling refreshed.

1. Combine keto and intermittent fasting

A high-carb diet and frequent snacking trigger the persistent release of insulin, which can lead to insulin resistance. 

Insulin resistance is a serious metabolic imbalance that reduces the cells’ ability to effectively absorb glucose, leading to chronically elevated blood sugar levels. 

Insulin resistance is associated with frequent urination at night, restlessness, fatigue, and sleep apnea, which explains why maintaining steady blood glucose and insulin levels helps promote better sleep.

When combined with a Healthy Keto® diet, intermittent fasting promotes blood sugar balance and can enhance insulin sensitivity and glucose regulation over time.

2. Lower the room temperature

Lowering the room temperature to between 65 and 68 degrees F (18 and 20 degrees C) cools the body and makes it easier to fall asleep. 

This is likely due to the body’s thermoregulation process, which naturally drops the core temperature one to two degrees to prepare for sleep. 

3. Embrace soft lighting 

Blue light, such as from your cell phone, computer screen, or television, suppresses melatonin production, making it difficult to fall asleep and preventing deep, restorative sleep. 

This explains why avoiding artificial lights one to two hours before bed can significantly improve sleep quality.

Opt for warm, soft lighting with red undertones, such as from a candle, fireplace, or dusk-to-dawn lights, to stimulate melatonin release and help regulate the body’s natural sleep-wake cycles.

4. Utilize breathing techniques

Deep breathing techniques before bed help promote relaxation and calmness by activating the parasympathetic nervous system, which lowers stress hormones, blood pressure, and heart rate. 

The 5-5-5 method is a common breathing exercise that involves a slow inhale through the nose for five seconds, a five-second exhale, and five counts of holding your breath before repeating. 

Key takeaways

MCT oil comprises a group of fatty acids that support steady energy levels, enhance cognition, reduce the risk of microbial infection, and optimize ketosis. 

Additionally, consuming MCT oil before bed may promote relaxation and restful sleep by boosting oxygen availability and preventing late-night blood sugar fluctuations. 

Those who find falling or staying asleep challenging may also benefit from combining a low-carb diet with intermittent fasting, regular breathing exercises, and a cool, calm sleeping environment.

FAQ

1. Is it good to have MCT oil before bed?

Yes, taking medium-chain triglyceride (MCT) oil before bed can provide several benefits, including better oxygen utilization and steady blood sugar levels during the night, which promotes better sleep quality. 

2. Does MCT oil make you sleepy?

No, MCT oil has no sedative effect that causes daytime sleepiness. However, when consumed before bed, it can promote relaxation and restful sleep.

3. When is the best time to take MCT oil?

The best time to take MCT oil depends on your health goals. Those looking to boost energy levels and mental clarity should consider consuming MCT oil in the morning. Conversely, individuals with disrupted sleep patterns may benefit from taking MCTs 30 minutes before bed.

4. What are the downsides of MCTs?

Though MCTs can improve cognitive function, boost energy, and promote better sleep quality, consuming too much MCT oil can lead to gastrointestinal side effects, including stomach pain, diarrhea, and vomiting. 

To avoid digestive discomfort, it’s recommended to start with a small amount, such as half a teaspoon, and slowly increase to one tablespoon of MCT oil over several days.

5. Does MCT oil break a fast?

No, MCT oil won’t break a fast, as it’s rapidly metabolized into ketones and doesn’t raise blood sugar or insulin levels. In fact, MCT oil may enhance the benefits of fasting by suppressing hunger and stimulating ketone production.

6. What is the best type of MCT oil?

Most people consume a combination of C8 and C10 MCT oil, which is composed of caprylic and capric acid as they’re rapidly converted into ketones, offering a steady and sustained energy source.

For those seeking to reduce the risk of microbial infections, it's best to opt for MCT oils that include C8, C10, and C12, as these provide stronger antimicrobial and antifungal properties.

Sources

1. https://pmc.ncbi.nlm.nih.gov/articles/PMC7766932/ 

2. https://pmc.ncbi.nlm.nih.gov/articles/PMC8919247/ 

3. https://www.mdpi.com/2079-6382/13/12/1231