A Beginner's Guide: How to Add MCTs to Your Diet

November 15, 2025 •

4 min read

Did you know that MCTs, or medium-chain triglycerides, are metabolized more quickly than other fats, providing a rapid source of energy for the body and brain? Learning how to add MCTs to your diet can unlock this efficient fuel source, helping boost energy levels, support focus, and aid in metabolic function.

Quick Summary

MCT oil can be easily added to coffee, smoothies, and salad dressings for a quick energy boost. Start with a small dose and increase gradually to avoid digestive issues, and opt for a high-quality C8/C10 oil for the best benefits.

Key Points

Start Slow: Begin with just one teaspoon of MCT oil per day to prevent digestive issues and gradually increase your dosage as your body adjusts.
Blend in Beverages: Easily add MCT oil to your morning coffee, tea, or a pre-workout shake for a quick and sustained energy boost.
Use in Dressings: Whisk MCT oil into homemade salad dressings or sauces as a simple way to incorporate healthy fats into your meals.
Choose a Quality Oil: For maximum benefits, select a pure MCT oil that is concentrated with C8 and C10 fatty acids, avoiding low-quality products.
Avoid High Heat: Due to its lower smoke point, use MCT oil for low-temperature cooking or as a finishing oil drizzled over already cooked foods.
Support Ketosis: For keto diet followers, MCT oil is highly effective at boosting ketone production and helping maintain ketosis.

What Are MCTs and Why Add Them to Your Diet?

Medium-Chain Triglycerides (MCTs) are a type of saturated fat found naturally in foods like coconut and palm kernel oil. Unlike other fats (Long-Chain Triglycerides or LCTs), MCTs are rapidly digested and sent directly to the liver, where they are converted into ketones. These ketones can then be used as a quick, alternative fuel source for both the body and brain, making MCTs a popular supplement for those on ketogenic diets or anyone seeking a clean energy boost.

Beyond providing immediate energy, adding MCTs to your diet has been linked to several other benefits:

Enhanced Ketone Production: For those following a ketogenic diet, MCTs can help accelerate the process of entering ketosis and maintaining it.
Appetite Control: Studies suggest MCTs can increase feelings of fullness by promoting the release of key appetite-regulating hormones, which can support weight management.
Improved Energy Expenditure: MCTs may increase the body's resting energy expenditure, helping you burn more calories throughout the day.
Better Brain Function: Ketones produced from MCTs cross the blood-brain barrier, providing a ready fuel source for improved cognitive function and focus.

MCT Oil vs. Coconut Oil: What's the Difference?

While coconut oil is a source of MCTs, pure MCT oil is a more concentrated form, making it more effective for rapidly producing ketones. The following table highlights the key differences between the two.


Feature	MCT Oil	Coconut Oil
MCT Concentration	100% pure medium-chain triglycerides (typically C8 and C10)	Approx. 60% MCTs, with a high proportion of lauric acid (C12)
Fatty Acid Profile	Primarily fast-metabolizing caprylic (C8) and capric (C10) acids	Mostly slower-digesting lauric acid (C12)
Rate of Digestion	Very rapid, going directly to the liver	Slower digestion, behaving more like a long-chain fat
Taste and Smell	Neutral and flavorless	Distinct, mild coconut flavor and aroma
Smoke Point	Relatively low (~320°F or 160°C)	Higher (~350°F or 175°C), suitable for high-heat cooking

Simple Ways to Incorporate MCTs into Your Daily Routine

Supercharge Your Morning Coffee or Tea

Adding MCT oil to your morning hot beverage is a popular and effective method. Known as 'Bulletproof Coffee' when blended with MCT oil and grass-fed butter or ghee, this drink provides a creamy, rich texture and a sustained energy boost without the typical blood sugar crash. Simply blend 1-2 teaspoons of MCT oil (and butter/ghee, if desired) into your brewed coffee or tea until frothy.

Blend into Smoothies and Shakes

MCT oil blends seamlessly into smoothies and protein shakes, making it an ideal way to get your daily dose. Because it is neutral in flavor, it won’t interfere with the taste of your favorite smoothie recipes. For a quick, energizing shake, try blending MCT oil with ingredients like almond milk, low-sugar fruits (such as berries), and a handful of spinach.

Make Your Own Salad Dressings and Sauces

MCT oil can replace or be used alongside other oils in homemade salad dressings. Its neutral flavor allows it to be combined with a variety of vinegars, herbs, and spices. You can also mix it into sauces, such as pesto, for a health-boosting addition.

Drizzle Over Cooked Foods

Due to its lower smoke point compared to other cooking oils, MCT oil is best used as a finishing oil rather than for high-heat frying. Drizzle it over roasted vegetables, steamed greens, or a bowl of soup just before serving to add healthy fats without compromising its nutritional value.

Start Slowly and Choose Wisely

Begin with a low dose: Start with just one teaspoon per day to allow your body to adjust. Taking too much too quickly can lead to digestive discomfort, including nausea or diarrhea.
Gradually increase intake: Over several days, you can slowly work your way up to the recommended dosage of 1-2 tablespoons per day.
Take with food: Consuming MCT oil with a meal, especially in the beginning, can help minimize the risk of stomach upset.
Opt for pure C8/C10: For the most efficient ketone production, look for a high-quality MCT oil that is pure caprylic (C8) and capric (C10) acids, and ideally sourced from organic coconuts.

Conclusion: Making MCTs a Part of Your Healthy Lifestyle

Incorporating MCTs into your diet is a simple process with several potential health benefits. By starting with a small dosage and blending it into your daily coffee, smoothies, or dressings, you can easily integrate this efficient fuel source. For those on a keto diet, MCT oil can be a powerful tool for accelerating ketosis and boosting energy. By choosing a high-quality, pure MCT oil and using it consistently, you can support your metabolism and cognitive function. Remember to listen to your body and find the method that works best for you, whether it's a simple drizzle over food or a frothy bulletproof coffee. For more technical information on the effects of medium-chain triglycerides, you can review research on the topic published by the NIH.

Frequently Asked Questions

The best way to start is by taking a small amount, such as one teaspoon per day, mixed with food or a beverage. Gradually increase the dose over a week or two to allow your body to adapt and minimize any digestive discomfort.

It is not recommended to use MCT oil for high-heat cooking like frying due to its low smoke point. Instead, it's best for low-heat applications or as a finishing oil drizzled over dishes after they are cooked.

No, MCT oil is not the same as coconut oil. While coconut oil contains some MCTs, MCT oil is a more concentrated, processed version composed of 100% medium-chain triglycerides, primarily C8 and C10 for faster energy conversion.

The most common side effects are digestive issues such as nausea, stomach cramps, and diarrhea, especially when consuming too much too quickly. Starting with a low dose and taking it with food helps mitigate these effects.

A general guideline for beginners is to start with 1 teaspoon and gradually increase to 1-2 tablespoons per day. The optimal amount can vary by individual tolerance and health goals.

MCT oil can support weight management by increasing energy expenditure, boosting metabolism, and promoting a feeling of fullness that can lead to reduced overall calorie intake.

While some people take MCT oil on an empty stomach for a rapid energy boost, it can cause digestive upset. It is safer for beginners to take it with food to avoid these side effects.