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.
MCT may stimulate the release of hunger hormones
While MCTs may promote the release of hunger hormones in some people, they may also boost the release of hormones that help you feel fuller for longer (2, 43, 44).
MCTs enhanced the production of two hormones that stimulate appetite: ghrelin and neuropeptide Y, according to a study including people with anorexia (45).
More of these hormones were created by people who consumed more than 6 grams of MCTs per day compared to those who consumed less than 1 gram.
However, whether a rise in these hormones causes you to eat more is unknown.
High doses could lead to fat buildup in the liver
In the long run, high doses of MCT oil may increase the amount of fat in your liver.
A 12-week study in mice indicated that consuming a diet containing 50% MCTs increased liver fat. MCTs were also observed to lower total body fat and improve insulin resistance in the same study (46).
Keep in mind that high MCT oil doses, such as those used in the study, are not advised. Overall, more research into MCT oil’s long-term impacts is required.
There is presently no recognized tolerated upper intake amount for MCT oil (UL). However, it has been claimed that a maximum daily intake of 4 to 7 tablespoons (60100 mL) is a safe upper limit (47).
MCTs are high in calories, however they typically only account for 510% of your total calorie consumption. MCT oil should be consumed as part of your total fat diet, not as a separate source of fat, if you’re seeking to maintain or lose weight.
MCT oil stimulates the release of hunger hormones, potentially leading to an increase in food consumption. It may also increase the amount of fat in your liver in the long run.
How often should MCT be consumed?
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.
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.
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 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.
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.
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.
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.
What are the drawbacks to using MCT oil?
Diarrhea, vomiting, agitation, nausea, stomach discomfort, intestinal gas, essential fatty acid deficit, and other side effects are all possible.
Has anyone used MCT oil to lose weight?
MCT oil, a keto diet favorite, is a supplement that claims to help with weight loss, hunger control, fitness enhancement, brain health, and even helping children with autism and elders with Alzheimer’s disease.
Medium-chain triglycerides, or MCTs, are derived from coconut or palm kernel oil and can also be found in dairy products. “The way the carbon atoms in dietary fat are organized in the chemical structure is referred to as “medium-chain.” Olive oil contains long-chain triglycerides, which are a type of dietary fat that is absorbed differently by the body.
“When questioned about MCT oil products, Walter Kendall, manager of the GNC store at Seventh and Chestnut Streets in Center City, remarked, “Ah, keto.” According to him, the high-fat, low-carb diet and the oil are inextricably linked.
“It’s been flying off the shelves,” he said. MCTs are used by people on the keto diet to alleviate muscular tension, according to him.
Kendall tried MCT oil to help him get through the morning lull he gets from working all day.
“I’m like ripping and running,” he stated, noting the product’s surge in energy.
>> READ MORE:This cardiologist’s skepticism about the keto diet is being challenged by success tales.
Kendall is correct in his assessment of MCT interest. Industry experts predict that sales of the products will continue to rise.
Medium-chain triglycerides have been used to treat patients who have excess fat in their stools as a result of disorders that affect the body’s ability to absorb nutrients, such as pancreatic insufficiency, or after surgery to remove parts of the stomach or intestine for those who had trouble metabolizing fats.
“Medium-chain triglycerides assist them in obtaining the fat they require,” said Stella Lucia Volpe, professor and chair of Drexel University’s department of nutrition sciences. She claims that everyone requires fat in their diet.
MCTs advertised as supplements are not a naturally occurring product, she noted, even though they can be obtained in places that sell natural products. To make MCTs, for example, when oil is taken from coconuts, another procedure is required.
When consumed, medium-chain triglycerides are swiftly absorbed into the liver, leading to the idea that they are less likely to be stored as fat and more likely to be used as energy right away, according to Volpe.
“That isn’t always the case, according to Volpe. Although MCTs are more likely to be used as energy, she says you can’t eat a lot of MCT oil which contains calories and not expect it to be stored as fat.
Athletes have relied on medium-chain triglycerides (MCTs) for rapid energy, but MCTs aren’t their primary fat source, according to Volpe.
MCTs also have the ability to convert into ketone bodies in the blood, according to Volpe. When fat is digested, three related chemicals (acetone, acetoacetic acid, and beta-hydroxybutyric acid) are generated. She claims that ketone bodies can traverse the blood-brain barrier and offer energy.
Ketone bodies are acidic and can build up in the bloodstream before spilling into the urine, resulting in a condition known as ketosis. In their drive to lose weight, keto dieters aim for this.
However, at greater levels, known as ketoacidosis, the bloodstream is overwhelmed with excessively high glucose levels and becomes acidic, causing major issues, according to her.
People who consume too much MCT oil risk having a fatty acid deficit, which can cause dry, dull skin and hair, as well as some types of anemia, according to Volpe.
MCT is an abbreviation for Molecular “It should be a part of their fat intake, not all of their fat intake,” Volpe explained.
The research on Alzheimer’s disease and autism has been promising, but she believes that additional research is needed to discover if there are any significant benefits.
Is there any proof that taking MCT helps you lose weight? Or do you want to increase your energy? Or do you want to lessen the strain on your muscles?
The findings are contradictory. MCT was found to be beneficial in a study conducted in England in 2010 “ineffective in enhancing exercise performance,” he said, adding that more research should be done. When compared to olive oil, adding MCTs to a diet can result in weight loss, according to research from Columbia University and the New York Obesity Research Center, however the study was tiny.
There are a few potential disadvantages to adopting medium-chain triglycerides, according to Volpe. For one thing, they don’t taste very good, and they can be more expensive than eating healthful foods, she explained.
According to Volpe, it’s difficult to determine whether adding MCTs to coffee or other goods will become a diet fad or not. She claims that medium-chain triglycerides aren’t a panacea.
It is normally better if you can manage a healthy diet by adding fruits, vegetables, and whole grains, according to Volpe.
Medium-chain triglycerides, on the other hand, will continue to be employed in therapeutic settings to aid in illness management, according to her.