Unlock Maximum Keto Benefits: The Ultimate MCT Oil Dosage Guide You Need

MCT oil has gained popularity, especially among those following a ketogenic diet. This article delves into what MCT oil is, its potential benefits, how it works, and what the appropriate dosage is, particularly for those on a keto diet.

What is MCT Oil?

MCT oil is a dietary supplement made from medium-chain triglycerides (MCTs), a type of saturated fatty acid. MCTs are also sometimes called medium-chain fatty acids (MCFAs). They get their name because of the length of their chemical structure, ranging from 6 to 12 carbon atoms. MCT oil is typically extracted from coconut oil or palm kernel oil, as more than 50% of the fat in coconut oil comes from MCTs. The process of extracting MCT oil from these sources is called fractionation, which separates the MCTs from the original oil and concentrates them.

Types of MCTs

MCTs are distinguished from other triacylglycerols by the number of their carbon chains, ranging from 6-12. The length of these chains determines their effects.

C6 (Caproic Acid): This is the shortest MCT molecule and constitutes less than 1% of coconut oil.
C8 (Caprylic Acid): Compared to pure coconut oil, C8 is nearly four times more effective at raising your body’s ketone levels.
C10 (Capric Acid): Although C10 is a bit slower in ketone production compared to C8, it’s still highly effective in helping you reach ketosis.
C12 (Lauric Acid): This is the longest MCT that accounts for 44-51% of all fatty acids in coconut oil. C12 has antibacterial, antiviral, and antiprotozoal properties.

How Does MCT Oil Work?

MCT oil works on your body the same way the keto diet operates. It enhances fat metabolism and lipid oxidation, potentially reducing belly fat. MCTs are absorbed more easily since there’s less work for the body to do breaking apart carbon bonds. Compared to longer-chain fatty acids, MCTs are absorbed more easily since there’s less work for the body to do breaking apart carbon bonds. Generally speaking, the shorter the chain (meaning the lower the number of carbons the acid has), the faster the body can turn the fatty acids into usable energy, in ketone form. The liver isn’t the only organ that can make quick use of MCFAs. Animal studies have shown that MCFAs can easily cross the blood-brain barrier to be used as energy by the brain.

Potential Benefits of MCT Oil

MCT oil has been linked to several health benefits, including:

Weight Loss: MCT oil may support weight loss by increasing fullness after eating. A 2017 study revealed that subjects using two tablespoons of MCT oil in their breakfast wound up consuming less food for lunch compared to those using coconut oil. A 2015 meta-analysis found that decreases in body weight and body fat were significantly greater in the MCT group than in the LCT group. Experimental studies demonstrate that dietary MCTs suppress fat deposition through enhanced thermogenesis and fat oxidation in both animals and humans. In fact, MCTs are sometimes called “the ultimate ketogenic diet fats” because of their heating effect in the body and ability to rapidly be used for energy, especially when someone is not eating a lot of carbohydrates.
Increased Energy: MCT oil is easily absorbed and transported throughout the body, providing an immediate source of energy. Unlike long-chain fats, MCTs are rapidly absorbed and converted into ketones, which can fuel both endurance and high-intensity workouts with more efficient energy expenditure. This boosts stamina and delays fatigue, especially if your preferred exercise is aerobic activity. MCT oil may also help preserve glycogen stores in your muscles during exercise for those on low-carb diets.
Improved Cognitive Function: Research suggests MCT oil may improve memory, focus, and overall brain function, particularly in individuals with mild cognitive impairment or Alzheimer’s disease. Since MCT oil is quickly metabolized in your liver, it raises your ketone levels immediately. Glucose is the brain’s primary fuel source, but ketones can replace glucose when its supply is inadequate. Unlike glucose, ketones are a more efficient fuel for the brain, especially during periods of fasting or low carb intake.
Enhanced Ketosis: Since MCT oil is quickly metabolized in your liver, it raises your ketone levels immediately. Studies show that supplementing with MCTs results in higher beta-hydroxybutyrate (BHB) levels compared to LCT supplements. MCT can help your body make ketones, an energy source for your brain that doesn’t have carbs. Some say drinking it will make your mind sharper. But if you don’t have a cognitive disorder, you aren’t likely to get a long-lasting brain boost just by adding some MCT oil.
Cardiovascular Health: Another 2018 study concluded that MCTs showed more protective effects on cardiovascular health in rats fed a high-fat diet compared to LCTs. MCTs seem to be able to help decrease cardiovascular disease and mortality risk in general due to helping lower odds of becoming obese. A keto diet with MCT oil can help you lose extra weight, reducing your risk of heart disease. MCT oil in your diet can also help lower LDL (the “bad”) cholesterol while also increasing your HDL (the “good”) cholesterol.
Antimicrobial Properties: MCT oil promotes a balanced microbiome, and a healthy gut is essential to overall health. Its antimicrobial properties may also combat harmful bacteria in your digestive tract, potentially reducing issues like candida overgrowth. Among the medium-chain fatty acids, lauric acid and monolaurin (the derivative of lauric acid) are considered the most effective antimicrobial agents. Research shows they can help combat harmful bacteria, viruses, and fungi in the body, reducing your risk of infections. MCTs can be a part of a treatment plan for people with microbiome imbalances due to their bacterial and antifungal properties.
Improved Insulin Sensitivity: Those with prediabetes or active diabetes may benefit from taking MCTs for insulin resistance. Studies suggest that MCTs are well-tolerated in individuals with type 2 diabetes and that MCTs may increase insulin sensitivity.

MCT Oil Dosage: How Much to Take

The most common dose of MCT oil is 1 tablespoon or 15 ml at least once daily. However, it’s best to speak to a dietitian to determine what dose is right for you. Most people can generally tolerate up to 6 tablespoons a day, consumed throughout the day.

Dosage Recommendations for Beginners

If you’re new to MCT oil, it’s best to start off slowly, especially if you have a sensitive stomach.

Start with 1 teaspoon per day: Begin with a low dose (5 g or 6 mL) of C8 or C8 + C10. Increase the dose up to 15-20 g of C8 (17-22 mL) if there are no adverse effects such as diarrhea or other abdominal issues.
Gradually increase to 1 tablespoon (15 ml) per day: Start small and don’t exceed 50 ml (a little more than 3 tablespoons) per day for a week.

Optimizing the Ketogenic Effect

To optimize the ketogenic effect of MCTs, consider the following recommendations:

Consume MCTs after an overnight fast: After an overnight fast (~12 h), the plasma ketone concentration reaches ~0.07-0.15 mmol/L.
Take without an accompanying meal if tolerable, or with a low-carbohydrate meal: Consuming MCTs without an accompanying meal produces a stronger ketogenic effect than with an accompanying meal that has a substantial carbohydrate content. As the amount of carbohydrate consumed with the MCTs increases, the ketogenic response decreases.
Consider adding caffeine: The addition of caffeine may slightly increase the ketogenic response.

How to Incorporate MCT Oil into Your Diet

MCT oil can be easily incorporated into your daily routine. Here are some ideas:

Add it to your coffee: Instead of drinking your coffee black, add a tablespoon of MCT oil. This is often referred to as "bulletproof coffee."
Use it as a pre- or post-workout supplement: MCT oil may enhance exercise performance by providing a quick and efficient energy source.
Jazz up your salad dressings: MCT oil can be added to salad dressings for a healthy fat boost.
Add it to baked goods: Substitute oils in your recipes with MCT oil.
Make a healthy shake: Incorporate MCT oil into smoothies and shakes.
Incorporate it into intermittent fasting routines: MCT oil can help you feel full and provide energy during fasting periods.

Potential Side Effects and Precautions

While MCT oil is generally safe for most people, it’s important to be aware of potential side effects and take precautions.

Gastrointestinal discomfort: Common side effects include gastrointestinal discomfort and diarrhea. To avoid adverse effects of MCT oil, start slow with MCT oil supplements. If an individual is not accustomed to MCTs, then there is a significant possibility that they will experience side effects.
Calorie intake: It’s important to note that high-fat MCT oil adds extra calories to your diet. Your use of MCT oil should be considered alongside the meat, olive oil, fatty fish, avocados, and nuts you already consume.
Fat buildup on the liver: Studies show MCT oil may also affect triglycerides and fat buildup on your liver, although it doesn’t affect total cholesterol levels.
Not a complete source of essential fatty acids: MCT oil should only be a portion of your daily fat calories. It does not contain essential fatty acids - those your body can’t make and has to get from dietary sources - such as omega-6 fats in nuts and seeds, and omega-3 fats in oily fish.

Types of MCT Oil Products

MCTs are found in both certain foods and in concentrated supplement form.

Organic MCT oil: The production of MCT oil as a supplement is not very well-regulated, so it’s important to buy a high-quality product from a reputable brand that you trust.
Emulsified MCT oil: This type mixes much more easily at any temperature. The emulsification of MCTs with beverages increases their ketogenic effect compared with the same dose of non-emulsified MCTs.
MCT oil powder: Powders are newer types of products that can be used just like liquid oils. MCT powders can be easier to digest than MCT oil and can be taken with you anywhere you go without having to deal with spills.

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