How to Use MCT Oil

Medium-chain triglyceride (MCT) oil is a popular supplement in the health and wellness community and a staple ingredient for those following a ketogenic diet.

It sparked widespread interest for its potential to promote fat burning and enhance brain function, leaving many people wondering how to use MCT oil effectively.

Let’s explore the benefits of MCT oil and learn how to incorporate this supplement into your routine to maximize its health benefits.

What is MCT oil?

Medium-chain triglycerides (MCTs) are a type of saturated fat comprising three medium-chain fatty acids bonded to a glycerol molecule. 

Unlike long-chain triglycerides, MCTs can be absorbed directly into the bloodstream without requiring bile or pancreatic enzymes to break them down. 

Although not classified as essential fatty acids, MCTs are directly converted into ketones, a group of organic acids that support sustained energy, enhance mental clarity, and promote a feeling of fullness by stimulating the release of satiety-inducing hormones.

While small amounts of MCTs are naturally found in coconut oil, bovine milk, and palm kernel oil, MCT oil is a concentrated extract that provides a higher and more consistent dose of these beneficial fats. 

MCT oil can consist of several different types of medium-chain fatty acids, including:

• Caproic acid (C6)

• Caprylic acid (C8)

• Capric acid (C10)

• Lauric acid (C12)

The numbers associated with each fatty acid represent the amount of carbon atoms in their chemical structure. This plays a critical role in how the body processes these fats and the benefits they provide. 

For instance, caproic acid is the shortest medium-chain fatty acid and converts into ketones the quickest, offering a rapid energy source. 

However, caproic acid is rare and challenging to extract, and its lower carbon count gives it a strong taste and odor, which makes it less appealing. As a result, it's usually not found in many MCT oil products.

In contrast, lauric acid is one of the most abundant fatty acids found in coconut oil. While it converts to ketones slower than C6, C8, and C10, it has no distinct flavor, and its higher carbon count offers powerful antimicrobial effects.

Watch the video below to learn how MCT oil can help burn more fat.

How to use MCT oil

Due to its neutral taste and high potency, MCT oil is incredibly versatile. 

You can quickly enjoy its energy-boosting benefits by incorporating MCT oil into your meals or drinks, taking it straight from the spoon, or using it as a dietary supplement.

However, if your goal is weight loss, you'll see the best results by combining MCT oil with other strategies, such as Healthy Keto® and intermittent fasting. These methods work together to fast-track your body into fat-burning and optimize metabolic health. 

According to research published in The American Journal of Clinical Nutrition, “a weight-loss diet that incorporates moderate amounts of MCT oil leads to greater losses of body weight and fat mass than does consumption of an equivalent amount of olive oil.”

One of the most popular uses of MCT oil is blending it into your morning coffee, a practice known as bulletproof coffee. 

Bulletproof coffee is especially popular among those who practice intermittent fasting while following a ketogenic diet. It helps curb hunger, boost ketone production, and prevent brain fog, making it easier to extend fasting periods and maintain focus throughout the day. 

Another great way to use MCT oil is to add it to salad dressings, smoothies, fat bombs, or other keto-friendly dishes to increase your intake of healthy fats and promote ketosis. 

Benefits of MCT oil

Regularly consuming MCT oil can offer a range of health benefits whether you're following a strict ketogenic diet or not.

Here are three potential benefits of adding MCT oil to your daily routine.

1. Supports weight loss and metabolic health

MCT oil is a powerful tool to support weight loss and promote metabolic health.

“By stimulating ketone production, reducing hunger, and stabilizing insulin levels, MCT oil helps your body to burn fat instead of storing it,” explains Dr. Berg.

This approach is especially effective when paired with a metabolic-enhancing diet such as Healthy Keto, which reduces carbohydrate intake to promote fat burning and prevent the body from shifting into fat storage mode.

Research published in Clinical Nutrition found that diets that regularly include MCT oil led to significant weight loss, reductions in blood triglycerides, and improved insulin sensitivity in obese individuals. 

Moreover, a study published in Foods demonstrated significant metabolic improvements in children with glycogen storage disease type 1 after MCT oil was incorporated into their diet plan.

Researchers observed “outstanding outcomes in ameliorating biochemical results, such as normalizing serum glucose, lactate and uric acid and a significant reduction in concentrations of triglycerides and cholesterol.”

2. Promotes cognitive function

Evidence published in the International Journal of Molecular Sciences indicates that the steady production of ketones associated with MCT oil intake may offer profound neuroprotective effects. 

Ketones are well-known for providing the brain with steady, longer-lasting energy. Unlike glucose, ketone bodies don’t cause blood sugar spikes that can lead to energy crashes and increase the risk of insulin resistance.

This is crucial as insulin resistance is associated with a higher risk of cognitive issues and neurodegenerative conditions, including Alzheimer's, Parkinson's, and Huntington's disease.

MCT-derived ketones not only enhance mental clarity and focus but also may have the potential to prevent or slow cognitive decline linked to age-related memory loss and Alzheimer’s disease.

3. Enhance athletic performance

Because MCTs quickly convert into ketones, athletes often use them as a pre-workout supplement to boost their energy levels, enabling them to tackle more intense workouts.

Additionally, when combined with a keto diet, MCT oil can support healthy and sustainable muscle growth by promoting stable insulin levels. This is critical as insulin plays a vital role in protein synthesis, muscle repair, and recovery.

How much MCT oil should you take?

MCT oil is a concentrated source of fat, and a little goes a long way. 

It’s generally recommended to start with one teaspoon of MCT oil per day and gradually increase to 1 to 2 tablespoons daily as your body adjusts. 

It’s essential to allow your body time to adapt to significant changes in fat intake, as eating too much fat too quickly can lead to issues such as nausea, diarrhea, abdominal cramps, and gallbladder pain. 

When not to use MCT oil 

While MCT oil can support weight loss and energy metabolism, there are signs that you should avoid or limit your consumption. 

Excessive fat intake can diminish weight loss as the body prioritizes the metabolism of dietary fats over stored body fat, and hitting a weight loss plateau may be linked to taking too much MCT oil. 

Additionally, digestive issues, such as diarrhea, nausea, or bloating, could be triggered by large MCT oil doses or indicate that your body hasn’t adapted to the increased fat intake. 

Therefore, it’s crucial to listen to your body and adjust your MCT oil consumption accordingly to minimize the risk of adverse health effects.

It’s also important to discuss the use of MCT oil supplementation with a healthcare provider, especially if you have any underlying health conditions or are taking prescription medications. 

Key takeaways

Understanding how to use MCT oil can enhance weight loss, boost energy levels, and improve cognitive functions. 

MCT oil has a neutral flavor and high potency, making it a versatile ingredient that can be easily combined with various meals, coffee, smoothies, and shakes or taken as a dietary supplement.   

To reduce the risk of adverse effects, start with about one teaspoon of MCT oil per day and gradually increase to up to two tablespoons. This gradual approach helps your body adjust and minimizes the risk of digestive issues.

FAQ

1. What is the best way to use MCT oil?

Many people take MCT oil in the morning or as part of their pre-workout routine to promote steady energy and mental clarity. 

To support weight loss, incorporate MCT oil into salads, smoothies, shakes, and other meals throughout the day, alongside a Healthy Keto® diet. This combination can enhance fat burning and help you achieve your weight loss goals.

2. How much MCT oil should you use per day?

It’s generally recommended to start with one teaspoon of MCT oil daily and gradually increase to 1 to 2 tablespoons as your body adjusts.

MCT oil is highly concentrated and is absorbed more quickly than other dietary fats, and it’s critical to increase the dosage slowly to prevent digestive symptoms such as diarrhea or nausea.

3. Can you drink MCT oil straight?

While you can drink MCT oil directly, it’s better to add it to meals to reduce the risk of digestive discomfort, especially if your body has yet to adapt to a higher fat intake.

4. Should you take MCT oil on an empty stomach?

You can take MCT oil on an empty stomach. However, it contains a high concentration of saturated fats, which can increase the risk of nausea and discomfort if consumed without food. 

Sources

1. https://www.sciencedirect.com/science/article/pii/S0002916523235339 

2. https://www.sciencedirect.com/science/article/abs/pii/S0261561424002085 

3. https://www.mdpi.com/2304-8158/13/7/1091 

4. https://www.mdpi.com/1422-0067/22/22/12310