MCT Oil: Benefits & How Much To Take To Prevent Digestive Upset

One of the most underrated fats and a favorite of dietitians, MCT oil boosts energy and metabolism along with balancing blood sugar.

There are four main kinds of MCTs based on their length:

Think of lauric acid as the really close friend of the MCT family: always over the house on the weekends but not directly related. But they're important to the MCT conversation for reasons we'll cover below.

There are natural and synthetic MCT oils. The natural MCTs come from palm kernel oil, coconut oil, and dairy fats. There are several ways that MCT oil can be synthesized, from genetic engineering to chemical synthesis. The most common is chemical synthesis. In this method, the fatty acids are hydrolyzed, separated by fractionation, and then re-esterified with glycerol1 to make MCTs. These MCT oils typically contain C6, C8, C10, and C12 medium-chain fatty acids.

You can also get MCT fats from the foods that you eat. Here’s a list of MCTs found naturally in foods. The percentages listed are the percentages of MCTs found in the total amount of fats in the food:

MCT powder is another form of MCT that is available as a dietary supplement. It can be a more convenient and simpler option if you’re always on-the-go or traveling. In order to create the oil in its powdered form, ingredients like acacia gum or maltodextrin are added, so check the ingredients label on the package to see what’s in the product before you make a purchase.

Here are the research-backed health benefits of incorporating more of them into your routine:

MCT oil has been shown to significantly improve the memory and overall brain health2 of people with functional brain problems like brain fog and even people with mild to moderate Alzheimer's disease3 who had the APOE4 gene, which is associated with an increased risk factor of the neurological condition.

The lauric acid in coconut oil has also been shown to create a more sustained ketosis8.

Eating MCT is a great food-based way to promote healthy microbiome balance9. Research has shown that MCT fats help kill off pathogenic (bad) bacterial infections, acting as a natural antimicrobial. Again, we have lauric acid to thank here: Lauric acid and caprylic acid10 are the bacterial, viral, and fungal fighters of the MCT family.

More research is needed on this topic to really understand its weight-loss potential, however a study found that when LCTs were replaced with MCTs in the diet, there were some reductions in body weight and composition12.

Consuming MCT-rich foods like coconut also seems to increase people's ability to work out longer during high-intensity exercise routines15.

A way of life for those with diabetes, blood sugar monitoring has become increasingly popularly for non-diabetics. I have many go-to tools for my patients with blood sugar issues, and MCT oil is definitely one of them. A study found that MCTs increase insulin sensitivity,16 reversing insulin resistance and improving diabetes risk factors overall.

If you’re trying MCT oil powder, start with half of a scoop (one scoop is typically 10 grams, but it’s best to check as they vary per brand). Work your way up to one scoop as tolerated.

The answer to this will largely depend on your goals, so here's what to look into if you're trying to...

Blends with more C6, caproic acid, tend to cause more digestive issues for people, especially for people with more sensitive gastrointestinal systems. With that said, this shortest of the MCTs is the best for energy bioavailability.

The shorter carbon C8 is more easily broken down, making it ideal for brain fuel. So if optimizing brain health is a goal of yours, look for MCT oil blends that are higher, or exclusively C8. Remember, too, that C8, caprylic acid, is also the MCT that is good at fighting off infections as well, so win-win!

There are several things you can do if you want to increase the ketogenic effects of your MCTs5. First off, take your MCTs in the morning after an overnight fast or with a low-carb meal. Coupling your MCT oil with caffeine, like a cup of coffee or tea, also has the potential for greater ketogenic effects18. Lastly, emulsifying the MCTs can help to alleviate side effects of GI discomfort and promote ketosis.

While you can eat it on its own, there are so many ways that MCT oil can be incorporated into some of your favorite foods. It has a neutral flavor profile and smell, so it works well in almost any recipe. Mix it into everything from salad dressings to smoothies, or try some of our favorite MBG recipes at the links below.

We need healthy fats in order for our bodies to thrive. MCT oils are easily absorbed, providing energy along with a number of studied health benefits like improved cognitive function2 and weight loss12. If you’re new to trying MCT oil and are wondering how much to take, start off with one to two teaspoons per day and see how you feel.