Exploring What Oil Speeds Up Metabolism

November 15, 2025 •

4 min read

According to a 2019 review, some studies on medium-chain triglycerides (MCTs) have shown an increase in energy expenditure by approximately 5% over 24 hours. This groundbreaking research has brought particular attention to specific dietary fats, leading many to question what oil speeds up metabolism and can best support weight management goals. This article delves into the science behind different oils and their thermogenic effects, guiding you toward the most effective choices.

Quick Summary

Several oils influence metabolism, with MCT oil and extra virgin olive oil showing potential benefits. Pure MCT oil boosts thermogenesis most effectively, while coconut oil offers a less potent metabolic effect due to its different fatty acid composition. Other oils like flaxseed and avocado improve metabolic health but don't significantly increase energy expenditure. The key is understanding each oil's specific mechanism and fatty acid content.

Key Points

MCT Oil is the most potent oil for speeding up metabolism: Due to its concentrated medium-chain triglycerides (MCTs), it is rapidly converted into energy, increasing thermogenesis.
Pure MCT oil is more effective than coconut oil for metabolism: While coconut oil contains some MCTs, pure MCT oil has a higher concentration of the rapidly absorbed C8 and C10 fats.
Extra Virgin Olive Oil offers long-term metabolic benefits: Rich in MUFAs and antioxidants, EVOO improves insulin sensitivity and reduces inflammation, contributing to overall metabolic health over time.
Flaxseed oil supports metabolic health indirectly: Its high omega-3 content can improve glycemic control and lipid profiles, but it does not significantly increase energy expenditure like MCT oil.
Different oils are best for different uses: MCT oil is ideal for supplementation and low-heat uses, while coconut oil is better for cooking. Flaxseed oil must remain unheated to preserve its properties.
Combining the right oils is key: Using a combination of oils, such as MCT for a metabolic boost and EVOO for overall health, can maximize your benefits.

MCT Oil: The Metabolism Accelerator

Medium-chain triglyceride (MCT) oil is often considered the most effective oil for boosting metabolism due to its unique chemical structure. Unlike longer-chain fats, MCTs are rapidly absorbed and metabolized by the liver, bypassing typical digestive processes. This quick and efficient conversion into energy is a process known as thermogenesis, which increases the body's calorie and fat-burning rate. For those on a ketogenic diet, MCT oil is particularly beneficial as it produces ketones, an alternative fuel source for the brain and body. Research has shown that MCT oil can increase feelings of fullness, which can aid in reduced calorie intake over time.

The Science of MCTs and Thermogenesis

Rapid Absorption: MCTs are broken down and sent directly to the liver, where they are immediately used for energy instead of being stored as fat.
Increased Calorie Burn: Studies have shown that consuming MCTs can increase resting and postprandial energy expenditure, leading to a modest but significant increase in calories burned.
Enhanced Fat Oxidation: MCT oil promotes the body's ability to burn fat more efficiently, especially when replacing other dietary fats.
Ketone Production: For ketogenic dieters, MCTs provide a quick source of ketones, helping maintain a state of ketosis and enhance fat burning.

Coconut Oil vs. Pure MCT Oil: An Important Distinction

While derived from coconuts, pure MCT oil and coconut oil are not the same. This distinction is critical for anyone trying to maximize metabolic benefits. Coconut oil contains about 54% MCTs, with a large portion being lauric acid (C12). Lauric acid behaves more like a long-chain triglyceride (LCT), absorbing and metabolizing more slowly than the caprylic (C8) and capric (C10) acids found in concentrated MCT oil. As a result, pure MCT oil is a more potent and reliable source of metabolism-boosting medium-chain fats compared to coconut oil, especially for inducing ketosis.

Extra Virgin Olive Oil (EVOO) and Metabolic Health

Extra virgin olive oil is renowned for its heart health benefits, but it also plays a role in metabolic function. Rich in monounsaturated fats (MUFAs) and polyphenols, EVOO's metabolic impact is more about long-term health improvements rather than an acute thermogenic effect like MCT oil. The components in EVOO can reduce inflammation, improve insulin sensitivity, and stimulate fat oxidation over time, particularly for individuals with metabolic syndrome. These effects contribute to overall metabolic health, making it an excellent dietary fat choice, even if its metabolism-boosting effect is less direct than MCT oil.

Other Oils and Their Metabolic Effects

Flaxseed Oil: Rich in alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid, flaxseed oil can improve metabolic health by reducing insulin resistance and improving lipid profiles. However, its effect on energy expenditure is not as pronounced as MCT oil.
Avocado Oil: Also high in MUFAs, avocado oil has shown potential in animal and in vitro studies to improve insulin sensitivity and support weight management. Human studies are less conclusive regarding direct metabolic rate increases, but its high nutrient and antioxidant content support overall health.

Comparison Table: Oils and Their Metabolic Properties


Feature	MCT Oil	Coconut Oil	Extra Virgin Olive Oil	Flaxseed Oil
Primary Metabolic Benefit	Highest thermogenic effect; rapid energy conversion	Modest metabolic boost; less potent than pure MCT oil	Improved insulin sensitivity and anti-inflammatory effects	Improved glycemic and lipid profiles
Key Components	Concentrated Caprylic (C8) & Capric (C10) acids	Lauric acid (C12), LCTs	Monounsaturated Fats (MUFAs), Polyphenols	Alpha-Linolenic Acid (ALA) (Omega-3)
Therapeutic Use	Keto diets, athletic performance, rapid energy	Cooking, skincare, general wellness	Cardiovascular health, general metabolic support	Managing hyperlipidemia, anti-inflammatory support
Heating Stability	Low smoke point; best for supplements or light cooking	High smoke point; suitable for cooking and baking	Medium-low smoke point; best for low-to-medium heat	Cannot be heated; best for dressings

Conclusion: Making the Right Oil Choice

For individuals whose primary goal is to increase thermogenesis and accelerate metabolism, pure MCT oil offers the most direct and potent effect. Its rapid absorption and conversion into energy, especially ketones, make it a powerful supplement for boosting fat burning. However, its low smoke point makes it unsuitable for high-heat cooking.

For those seeking long-term metabolic health and anti-inflammatory benefits, high-quality extra virgin olive oil is an excellent daily fat source. While its metabolic boost is more subtle, its overall health benefits are extensive. Likewise, flaxseed oil, rich in omega-3s, is a fantastic supplement for improving lipid profiles and insulin sensitivity, though it must be used uncooked. By understanding the unique properties of each oil, you can make an informed choice to best support your metabolic and wellness objectives.

Incorporating Oils into Your Routine

MCT Oil: Add a teaspoon to coffee or a smoothie in the morning for a metabolic kickstart. Start with a small dose to avoid digestive upset.
Extra Virgin Olive Oil: Use as a dressing for salads, a finishing oil for cooked dishes, or for sautéing at medium-low heat.
Flaxseed Oil: Mix into salad dressings, blend into smoothies, or drizzle over yogurt and oatmeal. Never cook with it.
Coconut Oil: Use for higher-heat cooking methods, such as stir-frying, or incorporate it into baking.

Visit the NIH website for comprehensive research on MCT oil and human metabolism.

Frequently Asked Questions

Coconut oil provides a less potent metabolic boost than pure MCT oil. It contains about 54% MCTs, but primarily in the form of lauric acid (C12), which is metabolized more slowly. Pure MCT oil is concentrated with the faster-acting C8 and C10 medium-chain fats.

The thermogenic effects of MCT oil are relatively rapid, with some studies noting an increase in energy expenditure within hours of consumption. However, for noticeable and sustained metabolic shifts, consistent use over several weeks is necessary, in combination with a healthy diet and lifestyle.

MCT oil has a low smoke point and is not suitable for high-heat cooking. Heating it to high temperatures can cause it to oxidize and lose its beneficial properties. It is best used in supplements, dressings, or blended into coffee and smoothies.

Flaxseed oil does not significantly increase thermogenesis or fat burning like MCT oil. It aids metabolic health primarily by improving insulin sensitivity and lipid profiles due to its high omega-3 content. It must also not be heated.

EVOO aids metabolism through its high monounsaturated fatty acid (MUFA) content and antioxidants. It helps improve insulin sensitivity, reduce inflammation, and stimulate fat oxidation over the long term, rather than providing an immediate metabolic spike.

Some people may experience digestive upset, such as stomach cramps, bloating, or diarrhea, when first introducing MCT oil into their diet. It is recommended to start with a small dosage (e.g., one teaspoon) and gradually increase to the desired amount.

For immediate metabolic acceleration and fat-burning support, choose pure MCT oil. For long-term metabolic health and anti-inflammatory benefits, opt for extra virgin olive oil. For specific insulin and lipid improvements, consider unheated flaxseed oil.