How to use MCT oil?

Author: Amelie Szczepanski

Amelie Szczepanski

Graduate in dietetics. She is interested in the ketogenic diet and its effects. She is responsible for content creation and content verification on the website.

Verification: Dr. Andreia Torres

Dr. Andreia Torres

Clinical nutritionist with a doctorate in health education. International expert in ketogenic nutrition.

What will you learn from the article?

MCT oil (due to its characteristic structure) is easily digestible and easily assimilated. It is therefore the best source of so-called fast energy. When supplemented regularly, it has many positive effects. Among other things, it allows for effective weight reduction (compared to other sources of good fat, MCT oil contains approximately 10% fewer calories). In addition, the product exhibits neuroprotective, antibacterial and antiviral properties. It can also support the digestive system and improve the efficiency of nutrient absorption. If you are unsure how to use MCT oil, read the article to the end.

How much mct oil per day?

The recommended dosage of MCT (Medium-Chain Triglyceride) oil can vary depending on your health goals, dietary needs, and how well you tolerate the oil.

Here’s a general guideline on how much MCT oil to take per day:

• Start Small: If you’re new to MCT oil, it’s important to start with a small amount to see how your body reacts. Begin with about 1 teaspoon (5 ml) per day.
• Gradual Increase: Gradually increase your intake over several weeks. This can help your digestive system adjust without causing side effects like diarrhea or stomach discomfort, which can occur if too much is consumed too quickly.
• Typical Dosage: Once you’ve adjusted, a common daily dosage is 1 to 3 tablespoons (15-45 ml) per day. This amount can be split across different meals or taken all at once, depending on personal preference and tolerance.
• Maximize Benefits: To maximize the benefits, consider your timing. Taking MCT oil in the morning or before workouts can boost energy levels.
• Listen to Your Body: Pay attention to how your body responds. If you experience any adverse effects, reduce the dosage and adjust as necessary.

EXPERT COMMENT:

“MCT oil provides a wide range of benefits due to its ketogenic properties. Start with a small amount (one teaspoon) and gradually increase it over time until you can tolerate one to three tablespoons a day. Because it is tasteless and odourless, it can be taken directly, but most people prefer to add it to drinks such as coffee, tea, smoothies and protein shakes. It is also an excellent addition to salad dressings and sauces.”

Dr Andreia TorresClinical nutritionist with a doctorate in health education.

When to take mct oil?

Taking MCT (Medium-Chain Triglyceride) oil at the right time can maximize its benefits, especially if you’re integrating it into your diet for specific health or fitness goals. Here are the best times to consider incorporating MCT oil:

• Morning: Adding MCT oil to your morning coffee or smoothie can provide a quick source of energy to start your day. It can help increase mental clarity and sustain energy levels without the crash associated with high-carb breakfasts.
• Before Workouts: Consuming MCT oil about 20-30 minutes before exercise can give you a boost of energy that can enhance your workout performance. Because MCTs are rapidly absorbed and used as energy, they are less likely to be stored as fat and more likely to be utilized immediately.
• With Meals: Incorporating MCT oil into your meals can help with the absorption of fat-soluble vitamins (A, D, E, K) and provide a steady energy source throughout the day. It can also help in maintaining a feeling of fullness, which can be beneficial for weight management.
• During Periods of Intense Mental Activity: If you need a mental boost, MCT oil can serve as a quick source of energy for the brain without the need for glucose from dietary sugars. Adding it to a drink or meal during your workday might enhance cognitive function and focus.

Best time to take mct oil

It is recommended that MCT oil is taken in the morning, as its primary purpose is to provide significant amounts of energy. Taking the product in the evening may cause sleep problems.

Is mct oil before bed a good idea?

Taking MCT oil before bed isn’t typically recommended, primarily due to its potential to stimulate energy production, which could interfere with sleep. MCT oil is processed by the body in a way that allows it to quickly be converted into energy. Here are a few points to consider:

Can you cook with MCT oil?

Cooking with MCT oil is possible, but it is important to consider its properties, such as its low smoke point: MCT oil has a relatively low smoke point compared to other cooking oils such as olive oil or avocado oil. Its smoke point is around 320°F (160°C), which means that it can start to break down and lose some of its beneficial properties if heated above this temperature.

What is the best way to use MCT oil?

A ketogenic diet should include both saturated and unsaturated sources of fat. Unsaturated fats (so-called healthy fats) should be the basis of the diet, but saturated fats should not be forgotten. MCT oil is an example of saturated fat.

As a supplement, it is most often available in liquid form, while being completely tasteless and odourless. Thanks to the indicated characteristics, it can be an ingredient in almost any recipe. It is also great as a substitute for classic olive oil.

How to use MCT oil? The product is great for, among other things:

• dressing. Olive oil-based salad dressings are often too intense. MCT oil clearly neutralises the overwhelming flavours of oils and improves the taste of the meal.
• carbohydrate dishes. When supplementing carbohydrates, ensure that only high-quality products are included in the menu, including rice, pumpkin and sweet potatoes. Combined with MCT oil, they will provide a long-lasting feeling of satiety: in this case, the main source of energy will be fat [1].
• smoothies. Smoothies and shakes based on fresh (or frozen) fruit satisfy hunger for a fairly short time. This is due to the relatively rapid drop in blood sugar levels. To prevent this, it is important to opt for fruit with a low GI (glycaemic index). The addition of quality fats (MCT), e.g. in the form of MCT powder, is also necessary.
• Bulletproof coffee. MCT oil is a key ingredient in so-called Bulletproof coffee. Bulletproof is a drink that combines traditional coffee, ghee butter (clarified butter) and MCT oil.

EXPERT COMMENT:

“In addition to the ketogenic effect, medium-chain fatty acids provide energy in a rapid way to support training endurance, curb appetite, and have an anti-bacterial effect.”

Dr Natalia DrabińskaScientist specialising in nutrition and food research

FAQ

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