How can I increase my MCT intake? A practical guide

October 17, 2025 •

4 min read

MCTs are more rapidly absorbed and metabolized than longer-chain fatty acids, providing a quick source of energy. This unique property is why many people are looking for practical ways to increase their MCT intake through both whole foods and supplements.

Quick Summary

Boost MCT consumption with concentrated MCT oil added to beverages and dressings, or through natural sources like coconut oil and specific dairy products, while minding dosage for optimal results and managing potential side effects.

Key Points

Start Slowly: Begin with a small dose of MCT oil, such as one teaspoon, and gradually increase your intake to assess your body's tolerance and prevent digestive upset.
Leverage Concentrated Oil: For the most potent effect, use concentrated MCT oil supplements, which contain higher levels of the rapidly absorbed caprylic (C8) and capric (C10) acids.
Mix into Beverages: Easily incorporate MCT oil into your diet by blending it into coffee, tea, or smoothies, where its neutral flavor won't interfere.
Use in Dressings and Sauces: Add MCT oil to salad dressings or sauces as a versatile, flavorless fat source for low-heat applications.
Rely on Natural Foods: Supplement your intake with natural sources like coconut oil, grass-fed butter, and full-fat dairy products, which contain naturally occurring MCTs.
Mind the Heat: Never use MCT oil for high-heat cooking, as its low smoke point can cause it to burn and lose beneficial properties.
Stay Consistent: Consistency is key; regularly incorporating MCTs, whether through food or supplements, is more effective than sporadic high doses.

Understanding Medium-Chain Triglycerides (MCTs)

Medium-chain triglycerides (MCTs) are fats with shorter fatty acid chains, which means the body processes them differently than the more common long-chain triglycerides (LCTs) found in many foods. Instead of being stored as fat, MCTs are rapidly absorbed and transported directly to the liver, where they can be quickly converted into a source of energy or into ketones. This metabolic process is why MCTs are popular in ketogenic diets and for those seeking an energy boost. While whole foods provide some MCTs, supplements offer a more concentrated source.

Natural Food Sources of MCTs

While not as concentrated as a pure oil supplement, several natural foods are good sources of MCTs. Incorporating these into your regular diet can be a great way to boost your intake without relying solely on supplements.

Coconut Oil: Arguably the most well-known natural source of MCTs, coconut oil contains about 55% MCTs by weight. However, the majority of its MCT content is lauric acid (C12), which is metabolized more slowly than the C8 (caprylic acid) and C10 (capric acid) found in concentrated MCT oil. Despite this, it remains an excellent whole-food source.
Palm Kernel Oil: Similar to coconut oil, palm kernel oil is another significant natural source of MCTs.
Dairy Products: Grass-fed butter, whole milk, yogurt, and cheese contain smaller amounts of MCTs, but these can add up over time. Grass-fed dairy tends to have a higher proportion of the more desirable capra fatty acids (C6, C8, and C10) than lauric acid (C12).

The Power of Concentrated MCT Oil

For those seeking a higher, more potent dose of MCTs, a supplement in the form of MCT oil is the most effective route. MCT oil is a refined product where the medium-chain triglycerides are extracted and concentrated from coconut or palm kernel oil, often containing a higher percentage of the fast-metabolizing C8 and C10 fatty acids. This allows for a more efficient conversion into ketones and a quicker energy source. MCT oil is flavorless and liquid at room temperature, making it incredibly versatile.

How to Incorporate MCT Oil into Your Diet

There are many simple ways to add MCT oil to your daily routine without altering the taste of your favorite foods and drinks:

Add to your morning coffee: A popular method, often called 'bulletproof coffee,' involves blending MCT oil with coffee and butter or ghee for a creamy, energizing start to the day. Start with a teaspoon and slowly increase to prevent digestive upset.
Blend into smoothies and shakes: The blender effectively emulsifies the oil, ensuring it is fully incorporated into the drink without any oily texture. It’s an ideal addition to a protein shake or a green smoothie.
Mix into salad dressings: Use MCT oil as the base for homemade salad dressings, combining it with vinegar, lemon juice, and herbs. Its neutral taste won’t interfere with the flavor profile.
Stir into hot cereals or yogurt: Drizzle MCT oil over your morning oatmeal, or stir it into a bowl of yogurt for a quick boost of healthy fats.
Use in no-heat recipes: Incorporate MCT oil into homemade energy bars or non-baked treats. Its low smoke point means it is not suitable for high-heat cooking like frying.

Natural Sources vs. Concentrated MCT Oil: A Comparison


Feature	Natural Sources (e.g., Coconut Oil)	Concentrated MCT Oil
MCT Concentration	Approximately 55% in coconut oil.	Typically 100% pure MCTs (often C8 and C10).
Fatty Acid Profile	Contains all four types of MCTs (C6, C8, C10, C12), with a large portion being the more slowly metabolized lauric acid (C12).	Primarily contains the more rapidly absorbed caprylic acid (C8) and capric acid (C10).
Absorption Rate	Slower absorption due to the presence of longer-chain fatty acids and C12.	Rapidly absorbed for a quicker energy source.
Best For	General cooking and whole-food fat intake.	High-efficiency energy boost, ketogenic support, and rapid ketone production.
Versatility	Can be used in cooking, baking, and beauty applications.	Best for mixing into drinks and no-heat foods due to low smoke point.

Potential Benefits and Considerations

Increasing MCT intake offers several potential benefits, though it's important to approach it with moderation and awareness:

Provides Quick Energy: Because MCTs are metabolized quickly, they can provide a fast and efficient energy source for both the body and brain.
Increases Satiety: Some studies suggest that MCTs can help promote feelings of fullness and reduce overall calorie intake.
Supports Weight Management: Research has shown that MCT oil may aid in weight loss and fat reduction by increasing calorie burning and feelings of satiety, though results can vary.
Enhances Brain Function: MCTs can produce ketones, which provide an alternative fuel source for the brain, potentially benefiting cognitive function, especially in neurological disorders like Alzheimer’s.

Considerations and Risks: Excessive MCT oil intake can lead to side effects like gastrointestinal distress, including nausea, bloating, and diarrhea. It is also calorie-dense and high in saturated fat, so it must be factored into your overall dietary intake. Always consult a healthcare professional before significantly altering your diet or adding new supplements, especially if you have existing health conditions.

Conclusion

Increasing your MCT intake can provide a range of potential health benefits, from a quick energy boost to supporting metabolic health and weight management. The most effective way for a substantial increase is through concentrated MCT oil supplements, which can be easily added to a variety of foods and drinks. However, natural sources like coconut oil and certain dairy products also contribute to your overall intake. By starting with a small dose, choosing high-quality sources, and incorporating MCTs thoughtfully into your daily diet, you can safely explore their potential advantages. For personalized guidance, consider speaking with a registered dietitian to ensure your approach aligns with your health goals.

This content is for informational purposes only and does not constitute medical advice. Consult with a qualified healthcare professional before making any dietary changes.

Frequently Asked Questions

The easiest way to significantly increase your MCT intake is by using a concentrated MCT oil supplement. Its liquid, flavorless nature makes it simple to add to various foods and beverages.

While coconut oil contains MCTs, it is not as concentrated as MCT oil and contains a high percentage of lauric acid (C12), which is metabolized more slowly. For a more rapid energy effect, a pure MCT oil supplement is more effective.

The best natural food sources of MCTs include coconut oil, palm kernel oil, and certain dairy products like grass-fed butter, cheese, and whole milk.

Common side effects, especially when starting with a high dose, include gastrointestinal issues such as nausea, stomach cramps, bloating, and diarrhea. Starting with a small dose and increasing gradually can help prevent this.

Start with one teaspoon per day and gradually work your way up to one to two tablespoons daily, spread out throughout the day. A suggested maximum is 4 to 7 tablespoons per day, but individual tolerance varies.

No, MCT oil has a low smoke point and is not suitable for high-heat cooking methods like frying. It is best used in dressings, sauces, and mixed into beverages or low-temperature recipes.

The main difference is purity and concentration. MCT oil is a refined, concentrated supplement containing 100% medium-chain triglycerides, whereas coconut oil is a whole food containing about 55% MCTs alongside other fats.