How to Take MCT Oil: Best Ways & Health Benefits

Whether you’re on the keto diet or want to add more quality fats, MCT oil is one of the most versatile supplements. MCTs, or medium-chain triglycerides, are fatty acids naturally found in coconut oil. Your body turns MCTs into molecules called ketones,^[1] which help burn fat, curb cravings and power your brain.^[2]

And unlike other healthy fats, like olive oil, it doesn’t have an overpowering flavor. The benefits are clear as day, but curious minds still want to know “How do I take MCT oil?” Here, learn everything you want about MCT oil, such as daily usage recommendations, potential side effects and the best uses for your new favorite smart fat.

What is MCT Oil?

MCT oil is primarily extracted from coconut or palm kernel oil. The “MCT” stands for medium-chain triglycerides, which are easier for your body to digest than long-chain triglycerides (like those found in food sources like avocados, olive oil and nuts). The body quickly absorbs MCT oil and converts it into energy.

There are four types of MCTs: caproic acid, caprylic acid, capric acid and lauric acid. MCT oil is mainly derived from caprylic and capric acid.^[3]

What Are the Benefits of MCT Oil?

MCT oil is revered for its brain- and body-boosting benefits. After consuming it, MCTs are quickly absorbed by the body and help produce a molecule called ketones. This alternative energy source makes you feel sharper and may help you burn more fat without the same crash you may get from carbohydrates—another energy source.

MCT oil is popular amongst keto dieters. Like low-carb or ketogenic diets, MCT oil helps the body reach ketosis, a highly coveted stage where the body burns fat as fuel.^[4]

How Much MCT Oil Per Day?

An important part of “how to take MCT oil” is the dosage. We recommend to start with 1 teaspoon and build to the full 1 tablespoon serving over several days or longer as needed, so your stomach stays happy.

Remember, MCT oil is a form of saturated fats. The Dietary Guidelines for Americans recommend limiting calories from saturated fat to less than 10 percent.^[5] You should consult your doctor for a personalized MCT oil daily usage recommendation.

What are the best ways to take MCT oil?

Since MCT is odorless and flavorless, it’s seamless and convenient to incorporate it into your daily life.

Here are 10 ways to use MCT oil throughout your day.

Make a delicious salad dressing

Bottled dressings are usually full of preservatives, processed oils and sugar. So, whether you’re paleo, Whole30 or keto, you want to make your own.

Use MCT oil to thin out your home creations and add a silky mouthfeel to your favorite dressing recipe. It also neutralizes the flavor of overpowering oils like extra-virgin olive oil. Oh, and the energy boost is always welcome.

Try this: Avocado-Cucumber Salad Dressing

Blend it into smoothies and smoothie bowls

How long a smoothie holds you over depends on what’s in it. If you use straight-up fruit, you’re looking at an hour or two until your blood sugar crashes and hunger hits. If you keep your smoothie low-carb with satisfying fats and low-carb sweeteners, you’ll feel satisfied for hours.

Try this: Blueberry Avocado Smoothie Bowl

Whip up some compound butter

Slices of lightly grilled steak with gently roasted vegetables, all covered in herbal compound butter, make your tastebuds come alive. Once you start making compound butter, you will want to put it on everything.

To make compound butter, start with ¾ cup MCT oil to 1 cup grass-fed butter.

• Soften the grass-fed butter and mix in chopped herbs and pink Himalayan salt until incorporated.
• You can roll it up in parchment and refrigerate it to mold it back into a stick or mix in a little Brain Octane Oil while the butter is still soft for spreadable butter to serve in a condiment bowl.
• Add more oil if you like it softer.

Make different flavors, from savory to sweet. They’ll last up to three months, refrigerated.

Make Intermittent Fasting Easier

When you first start intermittent fasting, there’s an adjustment period. Your body is used to being fed first thing, and when it’s not, it starts sounding the hunger alarm bells, which can be distracting.

Until your body adjusts, you can use Brain Octane C8 MCT Oil to get you through your fast until it’s time to eat. Brain Octane C8 MCT Oil is sourced from coconuts and can help you stay focused, stave off cravings and give you fat-burning ketone energy.

Pure fat won’t kick you out of ketosis like carbs or protein will. In fact, it does the opposite—it quickly converts to ketones, which your body uses for energy. So, MCT oil can help keep you in a fat burning mode.

Power your workout

A tablespoon (or two) of MCT oil may help power your workouts. If you teach your body to burn fat like MCTs for fuel, you can work out intensely without “bonking” or feeling weak after you’ve used up your blood sugar.

Ketones also help your brain produce more mitochondria,^[6] the battery packs in all your cells. This gives your muscles the energy they need for a high-powered workout.

Are you planning on fueling with protein before your workout? To get a dose of MCT from Bulletproof Energy Protein. It contains everything your body needs for a high-energy workout: protein, collagen to support muscle recovery and MCT oil for an energy boost

Fit your macros

When people first go keto, finding ways to eat more fats is a common concern. If you’re coming off a low-fat, carbohydrate-rich diet, it can be a challenge at first to hit your macronutrient goals on a high-fat or ketogenic diet. MCT oil makes it easy. Just 1 tablespoon of Brain Octane MCT Oil gives you 14 grams of satiating quality fats without trying.

Try this: Steak With Chimichurri Sauce

Cook with MCT oil (at low heat)

MCT oil can be used much the same way you might use olive oil or butter. MCT oils are naturally gluten-free and have a low smoke point, so they’re best avoided in high-heat cooking situations. However, MCT oil is heat-stable up to 320°F. You can use it as a cooking oil for veggies, high-quality meats and other fresh, whole foods, or drizzle it over food as a finishing oil.

Try this: Slow Cooker Pot Roast and Brussels Sprouts

Make Bulletproof Coffee

MCT oil in coffee is a winning combination. Since Brain Octane Oil is a critical ingredient in the Bulletproof Coffee Recipe, it is an easy, satisfying and energizing way to incorporate quality fats into your diet. Thanks to MCT oil and grass-fed butter (or Grass-Fed Ghee), a cup of Bulletproof Coffee in the morning keeps you full and focused—and it tastes like a creamy latte.

Try this: Prebiotic Bulletproof Coffee with Collagen Protein

Upgrade your non-coffee beverages

Want to know how to use MCT oil to transform an ordinary beverage into a fat-fueled one? Because it’s totally flavorless, MCT oil works in plenty of different drinks—with or without caffeine.

Try blending it in tea, bone broth or infused water for an extra dose of MCTs. Don’t drink caffeine? You can still get the jolt you need from a Turmeric Latte, caffeine-free beverage which provides energy without the side effects of caffeine.

Use it as a carrier oil for essential oils

Essential oils are super-concentrated, which means they’re way too powerful to apply straight. MCT oil is lightweight and absorbs into the skin quickly, bringing along with it whatever essential oils you mix in.

What is the best time to take MCT oil?

Part of MCT oil’s charm is its versatility. While it can be taken at any time, you can strategize the timing to maximize its benefits to your benefit.

Clock in on MCT oil’s benefits with these suggested periods:

• In the Morning: Adding it to your coffee, smoothie or other A.M. beverages gives you the energy to tackle whatever the day brings. Plus, you’ll have fewer cravings and more fat-burning power to help you make smart food decisions.
• Before a Workout: Throw a bottle of MCT oil into your gym bag for the best workout buddy. MCT oil provides an energy boost for extra stamina, so you can complete that extra set or extend your time on the treadmill.^[7]
• Before Fasting: Intermittent fasting is an eating pattern and popular weight management strategy that involves switching between eating and fasting periods. When is the best time to take MCT oil while intermittent fasting? Take it when the hunger pangs are at their loudest. This way, MCT oil is an extra boost to help you cross the finish line on your fasting time.

Can I just drink MCT oil straight?

Yes, but the taste and texture are more pleasant when mixed into drinks or food. Taking it with food is also recommended to improve your tolerance and absorption. If you drink MCT oil straight, pay attention to how your body responds and adjust your intake accordingly.

Potential side effects of MCT oil

MCT oil is generally safe, but newcomers should be aware of the potential stomach issues that can arise from taking too much.

This includes:

• Cramping
• Diarrhea or loose bowels
• Nausea
• Gas
• Bloating

Reduce your chances of side effects by starting with a teaspoon and gradually increasing your dose. This helps your body get used to it and reduces the risk of any gastrointestinal issues.

MCT oil is a dietary supplement made of fatty acids called medium-chain triglycerides. MCTs are extracted from food sources, mainly coconut oil and palm oil. Since MCT oil is quickly absorbed, it can be a fast energy source.

MCT oil is both beneficial and versatile. You can do everything from blending it in your morning coffee to drizzling it over proteins and vegetables for an instant flavor boost. Since MCT oil can have gastrointestinal side effects, it’s recommended to start with a small dose and gradually increase. You can consult your healthcare provider for the ideal intake.