MCT oil can be used in a variety of dishes and beverages. It’s most typically found in the following places:
It is not a good idea to fry using MCT oil because most of it has a low burning point.
The amount you should take is determined by how well you tolerate it and the benefit you seek. A maximum of 4 to 7 tablespoons per day is recommended. Spread those tablespoons out throughout the day if possible.
Consult a dietician to determine the best dose for you. Because MCT oil lacks necessary fatty acids, you should supplement your diet with additional fats.
Is it safe to take MCT oil on a daily basis?
Although there is no defined acceptable upper intake level (UL) for MCT oil, a maximum daily dose of 47 tablespoons (60100 mL) has been recommended (38).
While it’s unclear what dosage is required to reap potential health advantages, the majority of research have utilized 15 tablespoons (1574 mL) each day.
There have been no reports of drug interactions or other major negative effects as of yet.
However, minor adverse effects such as nausea, vomiting, diarrhea, and stomach distress have been recorded.
Starting with small doses, such as 1 teaspoon (5 mL), and gradually increasing intake, they can be avoided. MCT oil can be taken by the tablespoon once tolerated.
If you’re thinking of including MCT oil into your regular regimen, consult your doctor first. Regular blood lipid lab tests are also necessary for keeping track of your cholesterol levels.
Type 1 diabetes and MCTs
Some sites advise against taking medium-chain triglycerides if you have type 1 diabetes since they produce ketones.
High blood ketones are known to raise the risk of ketoacidosis, a life-threatening illness that can strike persons with type 1 diabetes.
However, the nutritional ketosis that a low-carb diet generates is not the same as diabetic ketoacidosis, a life-threatening condition caused by a shortage of insulin.
Even during ketosis, ketone levels in patients with well-controlled diabetes and stable blood sugar levels stay within a safe range.
There are only a few current studies that look into the usage of MCTs in people who have type 1 diabetes. Some older research, on the other hand, found no negative consequences (39).
MCT oil is generally safe for most people, although there are no specific dosage recommendations. Begin with modest amounts and progressively increase them.
How Much MCT Oil Should You Take?
Start with small doses of MCT oil if you’re new to it. Start with 1 to 1.5 tablespoons per day and gradually increase your consumption to acclimate your body to MCTs.
If this amount is too much for you, MCT oil powder can be used instead. You may be able to start with a higher dose at first because it tends to cause fewer digestive troubles.
Once your body has adjusted to the increased MCT intake, you can gradually raise your dosage, teaspoon by teaspoon, until you are consuming 1 to 4 tablespoons per day without discomfort.
One to two tablespoons per day is a normal dose. This should give you with all of the MCTs you require to reap the previously mentioned benefits.
How to Add MCT Oil Supplements to Your Diet
- It goes well with coffee and other hot beverages. Adding it to your morning beverage not only ensures that you get enough healthy fats, but it also gives your body and brain the most energy possible to start the day. Make a cup of Ketoproof Coffee or Iced Ketoproof Green Tea with it.
- Make keto smoothies with it. To get a boost of healthy fats and ketones, add 1 to 2 tablespoons of MCT oil to your regular smoothie. Here are some low-carb smoothie recipes to try:
- Incorporate it into your pre- and/or post-workout shakes. A tablespoon of MCT oil added to your pre- or post-workout meal can help you increase your performance, endurance, and recovery. MCT oil as a pre-workout supplement can help people who are new to the keto diet and aren’t feeling as enthusiastic as they should be throughout their workouts.
- Make keto condiments, dressings, and sauces with it. MCT oil can be used in a variety of keto dressings, condiments, and sauces. Depending on the consistency you desire, you can either substitute a tablespoon or two for the primary oil or mix it in with the other oils. You can accomplish this using the following keto-friendly recipes:
- Drizzle it over your dinner. Simply pour some MCT oil or sprinkle some MCT powder on top of your keto meal to add some extra fat. This complements keto pasta meals and salads beautifully.
- Make a low-carb chocolate sauce in no time. Do you want to have some chocolate with your keto dessert? By combining cocoa powder and MCT oil, you may make a quick chocolate sauce (add your favorite keto sweetener if you want some extra sweetness too). Drizzle this chocolate sauce over your keto dessert to add some extra flavor and ketone-boosting fats.
- Toss them in with your fat bombs. Feel free to add some extra MCT oil or MCT oil powder to make your fat bombs ketosis-boosting fat bombs as long as you choose a fat/oil that doesn’t melt at room temperature as your primary fat bomb fat source. Check out our entire guide on fat bombs for some great fat bomb ideas.
- Take it as it is. Because MCT oil has no flavor or odor, you can reduce your dosage without adding it to anything. By mixing MCT powder with water, you can achieve the same results.
To lose weight, how much MCT oil should I consume per day?
Weight loss can be aided by as little as one spoonful of MCT oil per day. Whittel suggests two to three teaspoons every day, combined with a diet rich in healthy fats, protein, and vegetables, for the best effects. (Any good carbohydrate should be saved for your evening meal, when studies show you’ll be able to burn it off the fastest.) Always seek your doctor’s permission before attempting a new diet regimen.
BREAKFAST: Combine half a cup almond milk, one tablespoon MCT oil, one scoop collagen peptides (anti-aging protein powder found at health food stores), one tablespoon chia, half an avocado, and half a cup frozen berries in a blender.
SNACK: To prepare “mayo,” whisk together two egg yolks and two teaspoons Dijon mustard; gradually drizzle in one-third cup MCT oil. Add one teaspoon vinegar, one teaspoon lemon juice, and two-thirds cup MCT oil once the sauce has thickened. To devil six hard-cooked eggs, use a quarter cup.
1 jicama, peeled and sliced; steam for 8 minutes. Allow to cool before patting dry. Season with salt after tossing with two teaspoons MCT oil. Preheat oven to 400 degrees Fahrenheit and bake for 30 minutes. Serve alongside a grass-fed burger.
Assists in Suppressing Night Time Snacking
MCT oil has been found in studies to help people lose weight. If you’re prone to late-night munching and many trips to the fridge or pantry, using MCT oil at night may help to curb your appetite and hunger signals.
- If you’re on a diet that includes fasting periods, MCT oil, which acts as an appetite suppressant after dinner, may help you stick to your goals by allowing you to retain your fasted state.
- If you’re trying to lose weight and are on a calorie-restricted diet, MCT oil, which acts as an appetite suppressant, will help you consume less calories because your urge to eat is reduced.
Help Improve Sleep Quality
The use of MCT oil has been linked to a reduction in insulin spikes. Insulin spikes happen when you eat a lot of carbs, which gives you a burst of energy in the form of glucose in your blood, which your body tries to grow. It’s like getting a sugar rush.
If the insulin rise happens right before bedtime, you may find yourself restless at a time when you’re attempting to unwind and sleep.
- If you use MCT oil at night, it may help you create a more relaxed state and better sleep quality by regulating glucose in your insulin levels.
Improve Cognitive Function the Following Day
Your brain consumes the most energy of any organ in your body, yet it is unable to retain it, so it requires a steady supply of energy to function properly.
MCT oil is swiftly digested (broken down) and delivered to the brain for utilization as energy when consumed. By consuming MCT oil before bed, you’re giving your brain access to its preferred energy source, which will help it stay awake during the night.
- As your brain executes its functions overnight, it can take use of a readily available energy source (without causing an insulin spike).
- Because your brain hasn’t tired itself out overnight, you may feel sharper and have better cognitive function the next day.
Improve Cognitive Function the Following Day
According to several research, consuming MCT oil as part of a high-fat diet encourages your body to use stored fat as an energy source.
Taking MCT oil at night when following a high-fat or fasting diet may help your body continue to burn fat throughout the night.
- Because your body may continue to metabolize fat overnight, it may help to influence your body composition to appear more lean if you’re in a calorie deficit.
Is MCT oil safe to ingest on an empty stomach?
The amount of medium-chain triacylglycerols in MCT oils varies depending on the supplement brand. It’s important to remember that the US Food and Drug Administration does not regulate supplements in the same way that it does food and approved medications, so when shopping for new supplements, do your homework and consult your doctor to ensure that the MCT oil you’re considering comes from a reputable source.
MCT oil is commonly mixed into a variety of dishes and beverages. Although you can take it on its own, you should avoid taking it on an empty stomach, since this can result in a variety of stomach problems.
While you can cook using MCT oil, bear in mind that it has a lower burning point than other types of oils commonly used in cooking, such as olive oil. You shouldn’t fry anything with MCT oil since it will burn and produce a lot of smoke.
If you want to give MCT oil a try, start with tiny dosages and gradually increase the amount if your body tolerates it well. 4 to 7 tablespoons (50 grams to 100 grams) a day is the maximum amount you should consume in a day, and it should be spread out over several meals.
I’m not sure how much MCT oil to start with.
We recommend starting with no more than 1 teaspoon of MCT oil per day and gradually increasing to 2 teaspoons. If you’re happy with that amount, you can gradually raise to 1 tablespoon, and then to 2 tablespoons every day if desired.
Beginners with MCT oil should start with 1-2 teaspoons per day, while experienced users may find additional benefits with 1-2 tablespoons per day once their bodies are used to it.
You’ve probably heard of MCT Oil if you’re on a keto diet (or simply trying to live a clean and healthy lifestyle by making good dietary choices). If you aren’t familiar with this oil, you may mistakenly believe it is similar to other beneficial oils, and you may even be using it wrongly.
Becky, a 310 Health Coach and Registered Dietitian, demonstrates how MCTs can help you live a healthier life.
How do you use MCT oil to help you lose weight?
One option is to just use MCT oil instead of butter or ghee in coffee (or tea). The other option is to buy a ready-to-drink keto-friendly coffee like Super Coffee, which already contains MCT oil and has a low calorie and saturated fat content. However, you don’t have to consume coffee to benefit from MCT oil.
Is MCT oil causing you to gain weight?
A tablespoon of MCT oil contains about 120 calories and 14 grams of fat, which might lead to weight gain. According to Jones, if you add it to your diet instead of replacing other fat sources, the added calories could lead to weight gain.
Has anyone used MCT oil to lose weight?
When compared to those using maize oil containing LCTs, a small, earlier research of 40 persons with diabetes indicated that those who received MCT oil daily saw reductions in body weight, waist circumference, and insulin resistance ( 39 ).
Is MCT oil causing you to poop?
However, just like any other oil, consuming too much MCT might have unpleasant side effects. Diarrhea is one of the possible side effects of MCT oil.