How often should I take MCT oil on a keto diet?

October 17, 2025 •

3 min read

Over 70% of a ketogenic diet's calories come from fat, and MCT oil is a popular supplement to aid this process. So, how often should I take MCT oil on a keto diet to best support ketosis, energy levels, and fat burning?

Quick Summary

The ideal frequency for MCT oil on a keto diet involves starting with a low dose daily and increasing gradually to 1-3 tablespoons, often split into multiple servings for better tolerance and sustained energy.

Key Points

Start Low and Go Slow: Begin with one teaspoon of MCT oil per day and gradually increase over 1-2 weeks to avoid digestive upset.
Split Daily Doses: To sustain energy and minimize side effects, spread your intake throughout the day rather than taking a single large dose.
Optimal Morning Intake: Consuming MCT oil with morning coffee or a smoothie can provide a quick, lasting energy and mental clarity boost.
Avoid High-Heat Cooking: MCT oil has a low smoke point, making it unsuitable for frying; add it to foods after they have been cooked.
Listen to Your Body: If you experience nausea or other gastrointestinal issues, reduce your dosage or take the oil with food to improve tolerance.
Strategize for Intermittent Fasting: Taking a small dose of MCT oil can curb hunger and support ketosis during a fasting window, though it technically has calories.
Pay Attention to Timing: Avoid taking MCT oil too late in the day, as its energizing effects can interfere with sleep.

Understanding the Role of MCT Oil on a Keto Diet

Medium-chain triglycerides (MCTs) are saturated fats that are processed differently by the body compared to other fats. They are quickly digested and converted into ketones in the liver, making them an effective way to boost ketone levels for those on a keto diet.

Benefits of Integrating MCT Oil

MCT oil offers several advantages for keto dieters:

Enhanced Ketone Production: It helps achieve and maintain nutritional ketosis.
Increased Satiety: MCTs can promote feelings of fullness.
Cognitive Boost: Ketones from MCTs can serve as brain fuel, potentially improving mental clarity.
Supports Weight Management: Studies suggest replacing long-chain triglycerides with MCTs may lead to greater fat loss.

Starting and Increasing Your MCT Oil Intake

To avoid digestive issues like diarrhea, nausea, and cramping, begin with a small dose and gradually increase it.

Step-by-Step Dosing Strategy

Start Slow: Begin with one teaspoon (5 ml) per day, perhaps with a low-carb meal.
Monitor Your Body: Reduce the dose if you experience digestive discomfort and try increasing again later.
Gradually Increase: If well-tolerated, slowly increase to 1–3 tablespoons (15–45 ml) daily over a week or two.
Spread It Out: Splitting the daily dose into 2-3 servings is recommended to minimize side effects and provide steady energy.

Optimal Timing for Taking MCT Oil

The best timing depends on your goals:

Timing for Different Goals

Morning Energy: Adding MCT oil to morning coffee or a smoothie can provide sustained energy.
Pre-Workout Fuel: Taking it 30 minutes before exercise may provide a quick energy source.
Appetite Control: Taking MCT oil before meals can help increase satiety.
Intermittent Fasting Support: While having calories, a small dose can boost ketones and curb hunger during fasting.

When to Avoid Taking MCT Oil

Late Evening: The energizing effects might disrupt sleep.
High-Heat Cooking: MCT oil has a low smoke point; add it to food after cooking.

Comparison of MCT Oil Timing Strategies


Timing Strategy	Goal	How Often	Best For...
Morning	Energy Boost	Daily	Starting the day with mental clarity and sustained energy.
Before Workouts	Performance	Pre-exercise	Providing quick fuel for enhanced athletic endurance.
Before Meals	Appetite Control	Before large meals	Curbing appetite and reducing overall calorie intake.
During Fasting Window	Sustained Ketosis	As needed	Managing hunger and maintaining ketosis during intermittent fasting.
Spread Throughout Day	Steady Energy	2-3 times daily	Minimizing digestive issues and providing consistent energy.

Potential Side Effects and How to Manage Them

Digestive issues are the most common side effects.

Common Side Effects and Solutions

Gastrointestinal Distress: Start with a lower dose and increase slowly, or take with food.
Nausea: Usually occurs with high doses or on an empty stomach; take with food or reduce the dose.
Fat Accumulation in the Liver: Rare with recommended dosages, but excessive long-term use should be avoided.

How to Incorporate MCT Oil

MCT oil can be easily added to various foods and drinks:

Stir into coffee or tea.
Blend into smoothies.
Use in salad dressings.
Drizzle on cooked foods.
Make keto 'fat bombs'.
Take it straight (if tolerated).
Mix into sauces.

Conclusion: Optimizing Your MCT Oil Intake

The frequency of taking MCT oil on a keto diet varies, but starting small daily and increasing gradually to 1–3 tablespoons, spread throughout the day or timed strategically, is key. Listen to your body to manage potential side effects and find the best schedule for your goals. For further information on MCTs, you can consult authoritative sources like {Link: PubMed https://pubmed.ncbi.nlm.nih.gov/24500004/}.

Frequently Asked Questions

You can take MCT oil 1 to 3 times a day on a keto diet. The best strategy is to start with a small amount (1 teaspoon) daily and gradually increase your dosage as your body adapts, splitting the total amount over multiple servings.

Yes, you can take MCT oil on an empty stomach, but it's not recommended for beginners. Taking it alone can sometimes cause digestive discomfort, so it's best to start by mixing it with food or a beverage.

It is generally better to take MCT oil in the morning or early afternoon. Its energizing effect can interfere with sleep if taken later in the day.

Beginners should start with one teaspoon of MCT oil per day to assess tolerance. Over a week or two, you can gradually increase this amount to 1–2 tablespoons daily, depending on how your body responds.

Taking too much MCT oil, especially all at once, can cause gastrointestinal side effects such as nausea, diarrhea, stomach cramps, and bloating. Starting with a low dose and increasing slowly helps prevent these issues.

No, MCT oil will not kick you out of ketosis. In fact, it helps you reach and maintain a state of ketosis by being rapidly converted into ketones, which serve as an alternative fuel source to glucose.

Technically, MCT oil breaks a strict fast because it contains calories. However, it minimally affects insulin levels and provides ketones, which can help sustain you during intermittent fasting without causing significant metabolic disruption.