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How Much MCT Oil Should I Take Per Day?

How much MCT Oil Should I Take Per Day?

We recommend starting your new MCT oil routine by using no more than 1 teaspoon a day, working your way up to 2 teaspoons. If you’re comfortable with that amount, you can increase to 1 tablespoon, eventually up to 2 tablespoons a day, if desired.

Whereas MCT oil beginners will be most comfortable with 1-2 teaspoons per day, experienced users may see more benefits with 1-2 tablespoons per day – once the body is comfortable enough to get there.

If you’re following a keto diet, (or simply aiming to live a clean and healthy lifestyle with wise dietary choices), you’ve likely heard of MCT Oil. But if you aren’t “in the know” about this oil, you may assume it’s similar to other healthy oils, and may even be using it incorrectly. 

Below, 310 Health Coach, Dietitian Becky explains how you can benefit from incorporating MCTs into your daily life!  


In this article we’re going to explain the best way to use MCT Oil, the potential MCT Oil benefits for your body, and what to look for in a top-quality product. 


Claim a Free 2 oz MCT OIL with code FREEKETO at checkout

What is MCT Oil?

Whereas most of the fats in your diet consist of mainly long-chain fatty acids, (like olive oil, avocado, fish and nuts), coconut oil contains fats that have a shorter chain, called medium-chain triglycerides (or MCTs). These fats are unique because of the quick way that your body absorbs them.

In short, where most fats need to go through a lengthy digestive process to be used by your body, medium-chain triglycerides are like taking a short-cut – since they can be utilized right away for energy. Plus, because they can be used immediately used for energy, this may decrease the amount of fat your body is actually absorbing.

Potential Benefits of MCT Oil 

coconuts, butter and oil on wood

Because of the unique way that MCTs act within your body, they’re praised for certain stand-out benefits that potentially give an edge over many other fats…

1) May Promote Weight Loss

MCT Oil may assist with your weight loss efforts in more ways than one, which is why many people add it into their daily dietary routine, whether or not they’re on keto.

May increase fullness – Studies show that MCT Oil may be even better than straight coconut oil and longer-chain fats at keeping you full. In particular, it may do this by increasing the release of influential hunger hormones in your body, namely peptide YY and leptin. 

Help help burn calories – Because the body utilizes MCT Oil right away, it not only can be used almost instantaneously as energy, but it may also benefit the body's metabolism – which may help to burn more calories. In addition, because MCT’s can be used for energy rather than being stored, they could have a benefit on weight loss and maintenance.

Can promote ketosis – Next, if you’re on the keto diet, there’s definitely a reason why you’d want to add MCT oil to your daily routine. MCT fats can be converted into ketones in the liver – which can assist with getting the body into the metabolic state of ketosis faster, (burning fat for energy instead of carbs).

2) Instant Fuel For Your Body and Brain

After consuming MCT Oil, many people report a quick burst in energy. This is most likely due to the reason that, as mentioned, MCT fats are easily able to be utilized without having to be broken down first, helping to feel the effects immediately.

Plus, since MCTs can be converted into ketones, they’re also able to pass through the blood-brain barrier, which can fuel the brain as well. Due to this, many people say that when they regularly consume MCT Oil, they’re more motivated to complete physical tasks and can more easily concentrate, with less “brain fog”.

3) May Support Heart Health

MCT Oil may also support your overall health in various ways, including heart health. It can potentially do this by helping to maintain a healthy weight, supporting healthy cholesterol levels and reducing inflammation in the body – all markers for a healthy heart. 

Specifically, studies show that MCT Oil may increase the amount of “good”, HDL cholesterol in your body while reducing “bad”, LDL cholesterol. In addition, it can potentially reduce inflammatory proteins, including one called CRP, or c-reactive protein, that has been shown to increase the risk of heart disease.

How Do I Use MCT Oil?

bulletproof coffee, blended with organic grass fed butter and MCT coconut oil

Keep in mind that although there are a lot of potential MCT Oil benefits, it's also important to make sure you’re using it correctly. If used incorrectly, it's possible that you could experience some uncomfortable, yet otherwise harmless digestive side effects.

The thing is that because medium-chain fats react differently in the body compared to commonly consumed long-chain fats, the digestive system usually needs time to adjust to them. Therefore, having too large of a portion at once can cause some upset, such as stomach cramps, discomfort or diarrhea.

How should I consume MCT Oil?

Try adding MCT oil into your coffee, meal replacement shake smoothies, cold dressings or sauces. We just recommend that you don’t cook with MCT Oil, as it has a low heat point. But you can also feel free to enjoy it straight off the spoon – as it’s virtually flavorless and odorless! 

How Much MCT Oil Do You Take On A Ketogenic Diet?

As mentioned in the beginning of this article, you want to start out slow with MCT Oil, to avoid any potential side effects. But you also want to gradually increase the amount so you can reap the most potential benefits – especially for assistance getting into and staying in the state of ketosis (if you’re on the ketogenic diet).

Start off your MCT Oil routine with 1 teaspoon per day, working your way up to 2 teaspoons. Once you’re comfortable with that amount, you can move up to 1 tablespoon, and then up to 2 tablespoons per day, if desired.

How Many MCT Capsules Per Day?

For an alternative to regular MCT Oil, you can also find MCT Capsule supplements, which are easy to take on-the-go and for travel. Though this form of MCT Oil offers some convenience benefits, it isn’t as versatile if you’re looking to mix MCT into more than just coffee.

Whereas the MCT Capsules can typically be swallowed or dropped into coffee, regular MCT Oil can also be added into cold drinks, foods, and recipes.

As for how many MCT Capsules to take per day, always follow the instructions given by the manufacturer of the product. A typical dosage is about 3,000mg of MCT Oil, delivered in 3 softgel capsules.

What Happens If I Took Too Much MCT Oil?

As mentioned, your body needs time to get used to the fast-digesting medium-chain fats in MCT Oil; and once it does, you want to stay at a dosage you’re comfortable maintaining.

If you take too much MCT Oil, you’ll likely know it right away. This oil may cause some digestive troubles in high doses or higher doses than you consume regularly. This may include stomach cramping or pain, a feeling of digestive upset, or diarrhea.

When Should I Take MCT Oil (Time Of Day)? 

When it comes to the best time to take MCT Oil, it really depends on your specific goals. Many people enjoy MCT Oil in the morning (in coffee or a smoothie), since it’s incredibly energizing and motivating for both body and brain.

In addition, MCT Oil is also known to help reduce hunger since it’s a satisfying fat, so you may also want to have some mid-day to help halt late afternoon snack food cravings.

Finally, since MCT Oil provides such a powerful boost for mind and body, it’s a great idea to have some about 30 minutes before your workout, to help enhance mental stamina and performance.

What to Look for in Top-Quality MCT Oil

Many MCT oil products contain blends of oils (combining coconut oil with palm kernel oil or lauric acid), both of which can dilute the quality of the MCTs. Instead, you want an MCT oil made purely from coconut oil, extracted with quality control and without solvents.

We also recommend looking for an MCT oil that it’s free from fillers, additives and flavorings with a neutral smell and taste. In addition, try to stay away from products containing harsh chemicals (often used in the manufacturing process). We highly recommend you try our 310 MCT Oil, which meets all of the standards just mentioned, and comes in a convenient, BPA-free bottle. It’s a high-quality choice that will make all the difference in your keto and health goals! 

310 Nutrition provides shake recipes that incorporate this amazing oil and for more info on living a clean and healthy keto lifestyle


Written by:

Dana Gates

310 Nutrition Senior Writer

Dana Gates is a seasoned writer and researcher with over a decade of experience writing about all things health and wellness. Through her articles, she aims to inspire others to live their best, healthiest, and most active lives–by making wise lifestyle and dietary choices daily. Her ultimate goal at 310 [...]

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