Caprylic Acid: Benefits and Sources in Everyday Foods

Caprylic acid, also known as octanoic acid, is a medium-chain fatty acid (MCFA) with numerous health benefits. 

It's particularly known for its antimicrobial and anti-inflammatory properties, making it a valuable addition to a healthy diet. 

This blog post will explore the benefits of caprylic acid and highlight some of the common foods where you can find it.

Health Benefits of Caprylic Acid

1. Antimicrobial Properties:

Caprylic acid is renowned for its ability to combat harmful bacteria, yeast, and fungi. It has been particularly effective against Candida, a type of yeast that can cause infections in humans. By maintaining a balance of gut flora, caprylic acid helps to prevent infections and promotes digestive health.

2. Anti-Inflammatory Effects:

This fatty acid has potent anti-inflammatory properties. It can help reduce inflammation in the gut and other parts of the body, which is beneficial for conditions like inflammatory bowel disease (IBD) and other chronic inflammatory conditions.

3. Improved Digestion:

Caprylic acid aids in the breakdown of fats in the digestive system, enhancing nutrient absorption and promoting overall digestive health. Its ability to maintain a healthy gut microbiome also contributes to improved digestion.

4. Weight Management:

Being a medium-chain triglyceride (MCT), caprylic acid is metabolised differently compared to long-chain fatty acids. It is quickly converted into energy rather than being stored as fat, which can support weight management and provide a quick energy boost.

5. Skin Health:

Topically applied, caprylic acid can help treat skin conditions like acne and eczema. Its antimicrobial properties make it an effective ingredient in skincare products for maintaining clear and healthy skin.

Foods Rich in Caprylic Acid

1. Coconut Oil:

Coconut oil is one of the richest sources of caprylic acid. Incorporating coconut oil into your diet can be as simple as using it for cooking, adding it to smoothies, or spreading it on toast. Approximately 7% of the fatty acids in coconut oil are caprylic acid.

2. Palm Kernel Oil:

Another excellent source of caprylic acid, palm kernel oil contains a similar percentage of this fatty acid as coconut oil. It can be used in cooking and baking, although it is less commonly available than coconut oil.

3. Dairy Products:

Caprylic acid is found in smaller amounts in dairy products, particularly in goat’s milk, cow’s milk, and their derived products like cheese and butter. Goat’s milk is particularly noted for its higher caprylic acid content compared to cow’s milk.

4. MCT Oil:

MCT oil, often derived from coconut oil or palm kernel oil, is a concentrated source of medium-chain triglycerides, including caprylic acid. It’s a popular supplement for those looking to increase their intake of MCFAs and can be added to coffee, smoothies, or salad dressings.

5. Breast Milk:

Human breast milk contains caprylic acid, which supports the developing immune systems of infants. This highlights the natural importance of this fatty acid in human health.

Conclusion

Caprylic acid is a powerful fatty acid with significant health benefits, particularly for gut health, inflammation, and skin conditions. By incorporating foods rich in caprylic acid into your diet, such as coconut oil, palm kernel oil, and dairy products, you can take advantage of these benefits. Whether you’re looking to support your digestive health, manage your weight, or improve your skin, caprylic acid is a valuable addition to a balanced diet.

Remember to choose high-quality sources of these foods and consult with a healthcare professional if you have any underlying health conditions or concerns.