Unlock the Benefits of MCT Oil in Coffee: Recipes and Tips

Coffee is already a household name that helps people feel energetic and alert. But you’ll be jonesing for a cup when combined with MCT oil (medium-chain triglycerides). This healthy fat is the key to unlocking benefits, such as focus, energy and metabolic support.

MCT oil in coffee provides a quick energy boost, increases coffee’s fat content and may support brain function by enhancing mental clarity and focus.^[1][2] Here, we delve deeper into the health benefits of MCT oil and share recipes and tips for making the transformative brew.

What is MCT Oil?

MCT oil is a dietary supplement made from coconut or palm kernel oil, which are both natural sources of MCT.^[3] Other food sources of MCT oil include full-fat dairy products, such as cheese, butter and milk.

A process called fractionation extracts caprylic and capric acid (the ingredients of pure MCT oil) from coconut or palm oil.^[4]

Health Benefits of MCT Oil

MCT oil is a hot topic of conversation. This standout fat is known for several benefits, such as increasing energy levels and improving metabolic health. However, the reasons for incorporating MCT oil into your diet don’t stop there.

Here are some science-backed health benefits of this liquid gold:

• Energy Boost: MCT oils are quick-digesting fats that the body readily absorbs and uses for fuel.^[5] They comprise six to 12 carbon atoms in their fatty acid chain. In comparison, long-chain triglycerides (LCT) have at least 13 carbons. The body metabolizes MCT oils differently from LCT oils. MCTs bypass breakdown, are transported directly to the liver and bloodstream, bloodstream and can rapidly be turned into energy.
• Weight Management: MCT oil is a must-have supplement among keto dieters. MCTs help people increase their fasting times and more easily induce ketosis.^[6] Ketosis is an increased metabolic state in which the body burns fat for energy instead of glucose. MCT oil may also aid in weight loss by having fewer calories than LCTs.
• Supports Cognitive Function: From being beneficial for those with epilepsy to Alzheimer’s (AD), the benefits of MCT oil for brain health are impressive. While research hasn’t proven that MCT oil can prevent dementia, the evidence does support that MCT oil supports cognitive function.^[7] A meta-analysis found that MCT oil may help with general cognitive function in those with mild cognitive impairment and AD. However, it did not show beneficial for memory, language or attention.^[8]

How to Add MCT Oil to Your Coffee

MCT oil in coffee is an excellent way to start the day. Follow these steps to create a supercharged mug:

• First, prepare black coffee as you usually would. MCT oil has a low smoke point (320F), so you don’t want to brew the coffee with it.
• Once prepared, add 1-2 tablespoons of MCT oil to the hot coffee and stir until it completely dissolves.

You can blend the coffee and MCT oil for an extra creamy cup until it froths like a latte.

Dosage and timing

Experts have not established a definitive daily dosage for MCT oil. However, they recommend that beginners start with one teaspoon daily and gradually increase to 1 to 2 tablespoons daily. The maximum suggested dosage is 4 to 7 tablespoons (60-100 mL).^[9]

The timing of MCT oil in coffee is entirely up to you. Drink it first thing in the morning for a boost of brainpower to tackle your to-do list. Or you may want to save your Bulletproof coffee for the afternoon when your energy starts to dip.

Choosing the Right MCT Oil

We’ve already established that MCTs are a superior fat compared to LCTs. But what about the right MCT oil? How do you know which one to choose?

First, let’s look at the four different types:

• Caproic acid (C6)
• Caprylic acid (C8)
• Capric acid (C10)
• Lauric acid (C12)

C8 is the gold standard of MCT oil, followed closely behind with C10. When shopping for MCT oil, you’ll most commonly find a blend of C8 and C10. They reign superior by being the most ketogenic fatty acids.

A 2019 study tested the effects of various MCT oils on ketones. Researchers found that caprylic acid was three times more ketogenic than capric acid and six times more ketogenic than lauric acid.^[10]

Some argue that lauric acid is more like LCT because it’s digested and absorbed much more slowly.

Delicious MCT Oil Coffee Recipes

Ready to brew up something special? These MCT oil coffee recipes highlight MCT oil’s stellar versatility.

Bulletproof Coffee

Dave Asprey, an author and entrepreneur, is the creator behind Bulletproof Coffee. A transformative experience with yak butter tea in Tibet inspired the health advocate to combine high-quality butter and MCT oil.

Learn the entire history behind Bulletproof Coffee. Then, discover the simple recipe for Bulletproof Coffee so you can start brewing at home.

Potential Side Effects and Considerations

MCT oil is generally safe to consume. But if taken in large amounts, it can cause gastrointestinal side effects, such as:

• Stomach pain or cramps
• Gas
• Diarrhea
• Bloating
• Vomiting

MCT oil isn’t for everyone. Researchers have limited information on whether MCT oil is safe during pregnancy or breastfeeding. For this reason, it’s best to consult a healthcare provider before use.

You should also speak to a healthcare provider if you have heart problems. MCT oil is a saturated fat that may increase triglycerides in the blood.^[11] High triglycerides are a risk factor for heart disease.

MCT oil in coffee is a popular drink. Since MCT oil has shorter chains than other fats, it’s best known for providing a quick energy boost. Bulletproof coffee may also support cognitive function and help with weight management.

MCT oil is the not-so-secret ingredient in Bulletproof coffee. It’s recommended to start with a small dose and gradually increase. If you are pregnant, breastfeeding or have a heart condition, consult your healthcare provider before using it.