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How to Use MCT Oil – 9 Different Ways


From increasing your body’s energy levels to supporting ketosis and weight loss, MCT oil provides a wide range of benefits for health-conscious individuals and fitness enthusiasts alike (*)(*)(*). When it comes to learning how to use MCT oil, you can do it in different ways, such as adding a tablespoon to your coffee or taking it directly before a workout session.


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As you’ll discover in this article, MCT oil is remarkably versatile. Anyone can consume depending on their preference to start experiencing its effects.

How to Use MCT Oil

If this is the first time you are using MCT oil, start with a small amount (one teaspoon) and gradually increase it over time until you can tolerate a full one-tablespoon serving. Moreover, be mindful of the fact that too much MCT oil may cause stomach upset.

Besides its energy-boosting and healing properties, the best thing about MCT oil is that it can be added to many recipes and drinks. Here are some ways to take MCT oil as part of your daily routine:

1. Consume Directly

MCT oil is tasteless and has no odor, which makes it tolerable when taken as a supplement. The only downside is that has an oily texture that’s similar to other cooking oils. To consume MCT oil directly, simply take a teaspoon (or tablespoon) of the oil depending on your tolerance, and swallow it.

The MCTs are then transported directly to your liver for immediate use (*).

2. Beverages

Unless you buy a drink that already contains MCT oil, you can always mix the oil with any beverage, such as coffee (to make Bulletproof coffee), tea (to make Bulletproof tea), smoothies, juices, and protein shakes.

Maximize the ketone-boosting effect of MCT by ensuring that your beverage is low in carbohydrates. Instead of sweetening the drink with table sugar, use natural sweeteners like stevia and monk fruit.

3. Salad Dressing

Given that MCT oil is versatile and tastes neutral, it can be an excellent addition to salad dressings. Anyone who enjoys a bowl of salad will reap the fat-burning effects of having MCT oil in their dressing.

For example, make creamy lemon vinaigrette by mixing lemon juice, chopped garlic, apple cider vinegar, rosemary, salt, pepper, and MCT oil (instead of the usual olive oil).

4. Sauces

Sauces can make any meal more flavorful, but unfortunately, most sauces are full of sugar. What better way to create healthier sauces than to completely avoid sugar, use a natural sweetener instead, and add a tablespoon of MCT oil?

Just keep in mind that MCT oil has a lower smoke point, so make sure to cook with it using low to medium temperatures. See the section on “Cooking” where we discuss more about the smoke points of MCT oil and coconut oil.

5. Soups and Stews

MCT oil is also a wonderful addition to soups and stews. Whether it’s chicken, asparagus, mushroom, or pumpkin – your recipe will be made healthier, thanks to the added fats. By incorporating a tablespoon of MCT oil, you’ll also help enhance the absorption of fat-soluble vitamins (vitamins A, D, E, and K) in your soup or stew.


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For those who are experiencing the keto flu at the start of their keto diet journey, make bone broth. Simmer animal bones (you can use a variety of bones) with vegetables and spices. Finally, add MCT oil. You’ll get a combination of electrolytes, protein, and healthy fats!

6. Baking

Another way to use MCT oil with food is to bake with it. Instead of conventional oils like canola oil and corn oil, which contribute to inflammation, bake with MCT oil. For example, add it with other wet ingredients, such as eggs, almond butter, and vanilla extract.

Try this low-carb banana bread recipe that includes MCTs as one of the ingredients.

7. Pre-Workout

It’s no secret that taking a supplement before a workout can help you perform optimally. Many people usually turn to caffeine, creatine, electrolytes, and BCAAs. But what about MCT oil? As it turns out, it can be consumed 15-20 minutes before your workout session.

If you love homemade pre-workout energy bites, use MCT oil as one of the ingredients! Or combine it with your energy drink.

8. Cooking

Although MCT oil is not commonly applied for cooking, you can still use it as long as it’s for low to mid-temperature cooking.

Whereas coconut oil has a higher smoke point of 177 °C (suitable for shallow frying), MCT oil has a lower smoke point of 150 °C. Note that temperatures above 150 °C will likely damage the fats in MCT oil, making MCT oil less effective.

9. Keto and Low-Carb Diets

MCT oil is especially popular among individuals following low-carbohydrate diets (50-150 grams of carbs daily) and ketogenic diets (up to 50 grams of carbs daily). It’s considered a tool that conveniently enhances your fat intake and increases your energy.

MCT oil is also satiating, which makes it easier for people to stick to a low-carb or keto diet for weight loss (*). Feel free to consume MCT oil directly or use any of the ideas we’ve discussed earlier in this article!

The Bottom Line

Make MCT oil a part of your routine and set yourself up for success in health and weight loss. When you’re ready to incorporate MCT oil, remember to first consult with your physician, especially if you have a medical condition and are taking medication.


Join 90k+ people who are losing weight with Keto Kickstart, our doctor-developed program designed to give you real weight loss results.

We also recommend that you check out Perfect Keto’s MCT Powder (unflavored, chocolate, peanut butter, etc.) which contains 7 grams of MCTs per serving. If you love coffee — try our Barista Blend coffee creamer with MCTs!

5 References

Abe S, Ezaki O, Suzuki M. Medium-Chain Triglycerides in Combination with Leucine and Vitamin D Increase Muscle Strength and Function in Frail Elderly Adults in a Randomized Controlled Trial. J Nutr. 2016 May;146(5):1017-26. doi: 10.3945/jn.115.228965. Epub 2016 Apr 13. PMID: 27075909.

Mumme K, Stonehouse W. Effects of Medium-Chain triglycerides on Weight loss and body Composition: A Meta-Analysis of Randomized Controlled Trials. Journal of the Academy of Nutrition and Dietetics. 2015;115(2):249-263. doi:10.1016/j.jand.2014.10.022

Lin TY, Liu HW, Hung TM. The Ketogenic Effect of Medium-Chain Triacylglycerides. Front Nutr. 2021 Nov 18;8:747284. doi: 10.3389/fnut.2021.747284. PMID: 34888335; PMCID: PMC8650700.

Fok TF. PRETERM INFANTS – NUTRITIONAL REQUIREMENTS AND MANAGEMENT. In: Elsevier EBooks. ; 2003:4784-4792. doi:10.1016/b0-12-227055-x/00973-1

Maher T, Sampson A, Goslawska M, Pangua-Irigaray C, Shafat A, Clegg ME. Food Intake and Satiety Response after Medium-Chain Triglycerides Ingested as Solid or Liquid. Nutrients. 2019 Jul 17;11(7):1638. doi: 10.3390/nu11071638. PMID: 31319633; PMCID: PMC6683029.


7 thoughts on “How to Use MCT Oil – 9 Different Ways

  1. Another good article and well explained. I use coconut oil in its solid form and also the MCT liquid form, but wasn’t sure about the others. Thanks!

  2. Can you consume too much MCT oil? I have just reached ketosis and I don’t want to do anything to mess that up

  3. Good article my only bit of negative is the use of coffee when you look into what coffee dose to your cells it is not good for us.

  4. I’ve been reading a lot about MCT oil for various reasons but am still on the fence about consuming it due to its extremely high saturated fat content. Your article states that any leftover oil is not stored as fats. Did I read that correctly? Other articles that I’ve read have stated that there could be potential liver, pancreas, or heart issues due to excess build up of fat. I know you have a doctor fact checking this article, but several of the other articles I read also came from medical professionals. Any thoughts to clarify the discrepancies that I’ve been reading would be greatly appreciated. Thank you!

    1. Hey, Marie! Saturated fat has actually been demonized right like all fats. It does not pose the same health problem we once thought it did. But you did read it correctly, due to the rapid absorption of MCTs, they will be used for energy before they are converted to fat!

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