My Research – How Much MCT Oil Per Day should I Take
How much MCT oil per day should I take? This is a question we’re asked very often.
It’s not only something the first time user asks, but also those that take MCT oil daily. To find the right answer, I did a lots of research and experimenting. I did this because I wanted to know how much MCT oil we should take to experience its many benefits.
After a dozens of hours of reading the latest scientific research and testing different amounts on my wife and myself, I realized that there is no, ‘one size fits all’ MCT dosage, for everyone. The amount you need is dependent upon your goals, diet, and other individual factors.
Fortunately there are dosages for several goals and needs that apply to most of us. They make it possible to have a good idea as to how much MCT oil you should take daily. You can then adjust the amount you take based upon the results you experience.
For this article, I’ve focused on the three most common reasons people take MCT oil. They’re listed below.
- Weight Loss
- Getting into nutritional ketosis
- Improved mental energy (focus, endurance, will power, etc.)
How Much MCT Oil Should You Take Per Day?
1.MCT Oil Dosage For Weight Loss
Taking MCT oil to lose weight is shown to be very effective. It can help you lose weight by increasing the calories your body burns, curbing your appetite, and reducing cravings for sugar and carbohydrate rich foods (cite).
Best of all, the weight MCT oil helps you lose will be from excess body fat, not muscle which you want to keep to stay healthy, strong, and looking good.
The current research finds that you only need 1 tablespoon a day to see results. You can take it in 3, 1-teaspoon doses at a time or in a single tablespoon, whichever you prefer.
If you are new to taking MCT oil I recommend starting with a teaspoon at a time and increasing slowly over a week or two.
I like taking my MCT oil with meals as it decreases the chances of getting an upset stomach. Since it also helps curb cravings and hunger it may also help you eat less and lose weight that way too.
How The Right Dosage Can Help You
Since the end of the year holidays, my wife has had some intense sugar cravings. She’s also celebrated her birthday with a nice big cake (I made!). She was celebrating, back-to-back, seven consecutive days of eating sugar, drinking egg nog or having a celebratory glass of champaign.
Since the beginning of the year, all of the sugar consumption has stopped, but her appetite for sugar has been extreme. She takes 1-2 teaspoons of MCT Oil whenever she’s ready to give up and give in! Even though she’s been forgoing her cravings, the past week has been a real distraction because of them. The MCT Oil has helped diminish the intensity! She recommends relying on your MCT Oil as support during these trying times!
2. MCT Oil Dosage For Nutritional Ketosis
If you are dieting to get your body into to fat burning state referred to as nutritional ketosis than MCT oil can make it happen much faster. You just need to know how and when to take it properly.
Since MCTs are used by our livers to make ketones, which help ‘turn on’ the fat burning engines in our bodies, taking them during the day will help get you into nutritional ketosis faster than simply eating low carb/high fat will.
My experience and that of many others finds that taking 2-3 tablespoons a day is most effective for quickly getting into ketosis. Don’t take it all at once as this can cause an upset stomach. Instead take it every 3-4 hours. You’ll quickly find that you feel more energetic. This is what it feels like to be in nutritional ketosis and running on fat instead of sugar.
Another benefit for taking MCT oil to get into nutritional ketosis is that it allows you to eat more carbohydrates without getting ‘kicked out’ of fat burning mode and back into relying on lots of carbs for energy. MCTs have the ability to help our liver make and release ketones into our bloodstream, even if you’re eating extra carbs.
While the typical ketogenic diet requires that you eat very little (20 grams) of carbohydrates a day, supplementing with MCT oil often makes it possible to eat 50-75 grams of carbs a day without leaving nutritional ketosis. .
By adding MCT oil to your diet, you can often increase your carbs to 50-100 grams a day. The amount depends on many factors including your overall health, how much fat you have, and your activity level. You can enjoy more carbs without getting kicked out of nutritional ketosis and running on fat for fuel.
As with anyone, your mileage with this may vary. Test things out, eating a little more carbohydrates at a time over a period of days. Its great way to understand your ketone production efficiency. Testing will help you easily find out how many carbs you can eat every day.
3. MCT Dosage For Mental Energy
Another one of my favorite uses for MCT oil is to give me more mental energy during the day. You can take it with or without caffeine and get a nice burst of energy that lasts for several hours.
I regularly take it this way, first thing in the morning before I work out. Since I train at 4 in the morning I definitely need something get me started. I’ll sometimes add it to a shot of espresso but often take it right off a spoon. I use it this way less often, as I like to save my caffeine intake for the times I really need a boost.
The other time of day I use MCT oil for extra brainpower is early in the afternoon. Drinking it at this time gives me enough energy to prevent or get through an occasional midday slump. Since it doesn’t contain any caffeine it doesn’t keep me from sleeping that night.
I usually start with a teaspoon sized serving when I want to give my brain a jumpstart. If I don’t notice any improvement within about 30 minutes I’ll take 1-2 more. It’s almost always enough to cause a noticeable improvement in my ability to focus and get stuff done.
How To Take MCT Oil
When you first start taking MCT oil, it’s best to take it slow and begin with 1 teaspoon at a time. The dose is a large enough to provide benefits without causing an upset stomach, which sometimes happens, if you haven’t taken it before.
You can then take another teaspoon an hour or two later. Repeat every couple of hours until you’ve reached the amount you want to take for the day.
Slowly increase your dosage ½-1 teaspoon at a time over a few weeks. Eventually you will be able to take 2-3 tablespoons in a single serving if desired without the risk of an upset stomach.
Choosing An MCT Oil
As with any nutritional supplement, you want to make sure you are buying the best product available. When shopping for the best MCT oil, there are a few things to make sure your product has.
Here is a list of these items for you. Reading the product’s label and Supplement Facts panel will quickly tell you whether the product you’re interested in makes the cut.
It should only contain capric and caprylic acids, these are the most beneficial of the 4 different types of MCTs.
The product must be pharmaceutical grade and made in a GMP certified facility.
It’s raw materials (coconut and palm kernels) are sustainably sourced.
One product that meets these criteria is MCT Edge. It’s sold in our online store in 32 ounce bottles. This is enough to last at least a month if you’re taking 2-3 tablespoons a day. My wife takes 1 tablespoon everyday, and it lasts her two months.
Please Note: The information in this article is for informative purposes. Always consult with your doctor before taking MCT oil or any other nutritional supplement.
1. Geng S1, Zhu W, Xie C, Li X, Wu J, Liang Z, Xie W, Zhu J, Huang C, Zhu M, Wu R, Zhong C. Medium-chain triglyceride ameliorates insulin resistance and inflammation in high fat diet-induced obese mice. Eur J Nutr. 2015 Apr 25.
2. Page K, Williamson A,Yu N, McNay E, Dzuira Y, McCrimmon R, Sherwin R. Medium-Chain Fatty Acids Improve Cognitive Function in Intensively Treated Type 1 Diabetic Patients and Support In Vitro Synaptic Transmission During Acute Hypoglycemia. Diabetes. 2009 May; 58(5): 1237–1244.
3. St-Onge MP1, Jones PJ. Greater rise in fat oxidation with medium-chain triglyceride consumption relative to long-chain triglyceride is associated with lower initial body weight and greater loss of subcutaneous adipose tissue. Int J Obes Relat Metab Disord. 2003 Dec;27(12):1565-71.
4. St-Onge MP1, Mayrsohn B2, O’Keeffe M1, Kissileff HR1, Choudhury AR3, Laferrère B4. Impact of medium and long chain triglycerides consumption on appetite and food intake in overweight men. Eur J Clin Nutr. 2014 Oct;68(10):1134-40.