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How Much MCT Oil Should I Take Per Day?

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 seemingly-miraculous oil, you may assume it’s similar to other healthy oils, and may even be using it incorrectly. 

In this article we’re going to explain the best way to use MCT Oil, the main MCT Oil benefits for your body, and what to look for in a top-quality product. Stay tuned to learn how you can reap the many benefits of this amazing, unique oil.

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 virtually instantaneous way that your body absorbs them.

In short, where most fats need to go through a lengthy and intensive 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 immediately used for energy, this could decrease the amount of fat your body is actually absorbing.

MCT Oil Benefits

coconuts, butter and oil on wood

Because of the unique way that MCTs act within your body, they’re praised for stand-out benefits that you simply can’t get from other fats…

1) May Promote Weight Loss

MCT Oil could 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.

Increases 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. 

Helps burn calories – Because the body utilizes MCT Oil right away, it not only becomes instant energy for you, but also could result in a powerful boost in metabolism – which might help you burn more calories. In addition, as mentioned, the body has no need to store this fat, which could be great news for your weight loss goals. And, MCT Oil also has 10% fewer calories than long-chain triglyceride fats.

Kicks in ketosis – Next, if you’re on the keto diet, there’s definitely a reason why you’d want to add this oil supplement to your daily routine. MCT fats can be converted into ketones in your liver – and of course more ketones means that you’re able to get into the metabolic state of ketosis faster, where your body burns fat for energy instead of carbs.

2) Instant Fuel For Your Body and Brain

As mentioned, after consuming MCT Oil, many people report a quick burst in energy that can actually last all day. This is because MCT fats are easily able to enter your cells without having to be broken down first, so you feel the effects immediately.

Plus, since MCTs can be converted into ketones, they’re also able to pass through your blood-brain barrier, which powers up your brain cells with energy 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”.

In addition, having MCT Oil before a workout may lead to increased workout performance in regards to calorie-reduction, improved endurance and stamina, and greater lean muscle.

3) Supports Heart Health

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

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

How Do You Use MCT Oil?

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

Keep in mind that although there are lots of MCT Oil benefits, you also have to make sure you’re using the product correctly. If you don’t, it's possible that you could experience some uncomfortable, yet otherwise harmless digestive side effects.

The thing is that because medium-chain fats have such a profound impact on the body, your digestive system needs time to get used to them. Therefore, having too large of a portion at once can cause a shock to the body and result in stomach cramps, discomfort or diarrhea.

So, what’s the best way to use MCT Oil?

Start your new MCT Oil routine by using 1 teaspoon a day, working your way up to 2 teaspoons. If you’re comfortable with that amount, you can increase to 1 tablespoon, and then finally to 2 tablespoons a day.

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

How should I consume MCT Oil?

Add 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. To see the most results, you want to consume it unheated. But you can also feel free to enjoy it straight off the spoon – it’s virtually flavorless and odorless, so it goes down easily.

What to Look for in Top-Quality MCT Oil

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

The product should also state that it’s free from fillers, additives and flavorings with a neutral smell and taste. In addition, no harsh chemicals should be 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, totally-pure choice that will make all the difference in your keto and health goals! 

Ready to try MCT Oil? Check out the 310 Blog for 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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