Can You Take MCT Oil and Coconut Oil Together?

January 5, 2026 •

5 min read

Over 50% of the fatty acids in coconut oil are medium-chain triglycerides (MCTs), but pure MCT oil is much more concentrated. This concentrated oil can be taken alongside regular coconut oil, allowing you to combine the fast-acting energy of MCTs with the broader benefits and culinary uses of coconut oil. This approach can offer a versatile way to incorporate healthy fats into your diet, but requires understanding their distinct properties.

Quick Summary

Both MCT oil and coconut oil can be taken together to leverage their different fat compositions. MCT oil provides a fast energy source, while coconut oil is better for cooking and skincare. Combining them safely requires managing dosage and being aware of their different uses.

Key Points

Combine for Enhanced Benefits: Taking MCT oil and coconut oil together allows you to utilize MCT's rapid energy boost and coconut oil's slower-digesting fats and culinary versatility.
Manage Dosage Carefully: Start with a small amount of MCT oil (e.g., one teaspoon) and gradually increase to avoid digestive issues like cramping or diarrhea.
Use Oils for Different Purposes: Use MCT oil for no-heat applications like smoothies and coffee, and use coconut oil for high-heat cooking due to its higher smoke point.
MCT Oil is More Potent: MCT oil is a more concentrated source of medium-chain triglycerides than coconut oil, making it more effective for rapid ketone production, especially for keto dieters.
Be Mindful of Overall Fat Intake: While both are considered healthy fats, they are also calorie-dense. Monitor your total intake to prevent weight gain.
Consult a Professional: Always talk to a healthcare provider before making significant changes to your diet, especially if you have underlying health concerns.

Understanding the Differences Between MCT Oil and Coconut Oil

While often conflated, MCT oil and coconut oil are distinct products with different compositions and optimal uses. Coconut oil is the natural source from which MCT oil is derived, but they are not interchangeable, especially when considering their metabolic effects.

What is Coconut Oil?

Coconut oil is a natural, saturated fat extracted from the meat of coconuts. Approximately 54% of its content consists of MCTs, but it also contains other fatty acids. A significant portion of the MCT content is lauric acid (C12), which, despite its classification as a medium-chain fatty acid, is digested and absorbed more slowly than other MCTs like caprylic (C8) and capric (C10) acid. This makes it less efficient for rapid energy conversion compared to pure MCT oil. Coconut oil's solid state at room temperature and higher smoke point also make it an excellent choice for high-heat cooking and baking.

What is MCT Oil?

MCT oil is a highly concentrated supplement made through a process called fractionation, which separates and concentrates the medium-chain triglycerides. This refining process typically removes the slower-digesting lauric acid, resulting in a product that is 100% MCTs, primarily C8 and C10. This concentration allows the body to rapidly convert the oil into ketones, providing a quick source of energy, particularly beneficial for those on a ketogenic diet. MCT oil remains liquid at room temperature and has a low smoke point, so it is not suitable for high-heat cooking.

Benefits of Combining the Two Oils

When used correctly, combining MCT and coconut oil can offer synergistic benefits for your health and dietary goals.

Versatile energy sources: Use MCT oil for a fast, cognitive energy boost in your morning coffee or smoothie, and rely on coconut oil for sustained energy in cooked meals.
Enhanced ketogenic effect: The high concentration of C8 and C10 in MCT oil is more effective at promoting ketosis than coconut oil alone. Combining them can accelerate the transition to a fat-burning state.
Improved fat tolerance: Because coconut oil is better tolerated by many people, combining a smaller dose of MCT oil with coconut oil can help your body adjust to higher MCT intake and reduce the risk of digestive upset.
Culinary flexibility: Leverage coconut oil's higher smoke point for cooking and baking, while reserving tasteless MCT oil for dressings, shakes, and adding to coffee.

Comparison Table: MCT Oil vs. Coconut Oil


Feature	MCT Oil	Coconut Oil
MCT Concentration	100% (primarily C8 and C10)	Approx. 54% (high in C12)
Absorption Rate	Rapidly absorbed for quick energy	Absorbed more slowly, like a long-chain fatty acid
Culinary Use	Best for low-heat applications (e.g., smoothies, coffee)	Ideal for high-heat cooking and baking
State at Room Temperature	Liquid	Solid
Taste/Flavor	Neutral and flavorless	Distinct coconut flavor
Best For	Fast ketone production, quick energy, cognitive support	High-heat cooking, skin health, broader dietary fat source

How to Combine MCT Oil and Coconut Oil Safely

To maximize benefits and minimize side effects, it is crucial to combine these oils wisely.

Starting and Adjusting Your Dosage

Begin with a low dose: If you are new to MCT oil, start with just one teaspoon per day to gauge your body's tolerance. Excessive intake, especially at the beginning, can cause gastrointestinal issues like diarrhea and stomach discomfort.
Increase gradually: Once your body has adapted, you can slowly increase the dosage over a few weeks. The maximum recommended daily dose for MCT oil is typically 4–7 tablespoons, but this can be achieved by splitting doses throughout the day.
Monitor total fat intake: Both oils are high in saturated fat and calories. While they are healthy sources of fat, overconsumption can lead to weight gain. Be mindful of your overall caloric intake when incorporating both oils into your diet.

Practical Combinations

Morning Power Coffee: Blend a teaspoon of coconut oil and a tablespoon of MCT oil into your coffee. This creates a creamy, frothy beverage that provides both a quick mental boost from the MCTs and sustained energy from the slower-digesting coconut oil.
Smoothies: Add both oils to your morning smoothie for a nutrient-dense and satiating start to the day. The oils will blend smoothly and contribute to a richer texture.
Cooking and dressings: Utilize coconut oil for its high smoke point when stir-frying vegetables or baking. Meanwhile, whisk MCT oil into homemade salad dressings, sauces, or drizzle it over finished meals.

Potential Side Effects and Precautions

While generally safe, it is important to be aware of potential side effects, particularly when starting a new supplement regimen. Excessive intake of MCT oil can lead to digestive issues like stomach cramps, bloating, and diarrhea. Combining it with coconut oil, which can have similar effects in high doses, can exacerbate these problems. If you experience discomfort, simply reduce your dosage or take a short break before reintroducing a smaller amount. Consulting a healthcare professional is always recommended, especially for individuals with underlying health conditions. For general dietary information, sources like the Harvard T.H. Chan School of Public Health can provide broader context.

Conclusion

In conclusion, combining MCT oil and coconut oil is a perfectly safe and often beneficial practice, allowing you to utilize the unique strengths of each. The key lies in understanding their distinct properties—MCT oil for rapid, concentrated energy and coconut oil for versatile cooking and broader health benefits. By managing your dosage, starting slowly, and incorporating them appropriately into different parts of your diet, you can effectively enhance your energy levels, support ketosis, and enjoy the varied advantages of both oils without adverse effects.

Best Practices for Blending Oils

Introduce MCT oil slowly by starting with a teaspoon to let your body adjust before increasing the amount.
Separate culinary uses: Employ coconut oil for high-heat cooking, while using MCT oil for low-heat recipes like salad dressings or mixing into beverages.
Listen to your body, and if any digestive discomfort occurs, simply reduce the dosage.
Prioritize quality by choosing high-quality, organic oils to ensure you receive the maximum health benefits.
Remember moderation as both oils are calorically dense, and excess consumption can lead to weight gain.

Frequently Asked Questions

Yes, adding a tablespoon of MCT oil and a teaspoon of coconut oil to your morning coffee is a popular method to create 'bulletproof' coffee. This provides a fast energy boost from the MCTs and can improve satiety.

While both can be part of a weight loss diet, MCT oil is generally more effective for ketone production and metabolism boosting due to its higher concentration of caprylic (C8) and capric (C10) acids. However, moderate, overall fat intake is key.

Yes, it is generally safe to consume both daily in moderate amounts. The key is to start with small doses of MCT oil and increase gradually to allow your body to adjust and avoid digestive discomfort.

MCT oil is not recommended for high-heat cooking because it has a low smoke point. It's best used in smoothies, dressings, and coffee. Coconut oil, with its higher smoke point, is better for cooking.

When consumed in excess, the most common side effects are gastrointestinal issues such as stomach cramps, bloating, and diarrhea. This is especially true for new users of MCT oil.

Combining the oils can offer complementary benefits. MCT oil provides a quick energy source, while coconut oil offers slower-digesting energy and other health properties, creating a balanced and versatile fat intake.

A beginner should start by incorporating one teaspoon of MCT oil per day, potentially combined with coconut oil in a smoothie or coffee. They can then increase the dosage slowly over time as their tolerance improves.