- 1 How much MCT oil should I take per day for weight loss?
- 2 Does MCT oil really burn fat?
- 3 Should I take MCT oil in the morning or at night?
- 4 Does MCT speed up weight loss?
- 5 Does MCT oil burn fat while you sleep?
- 6 How long does it take to see the benefits of MCT oil?
- 7 Who should not use MCT oil?
- 8 Does MCT oil work without keto diet?
- 9 How much MCT is in coffee?
- 10 Is one teaspoon of MCT oil enough?
- 11 Is 3000 mg of MCT oil a lot?
- 12 How long does it take for MCT oil to work?
- 13 Is it OK to have MCT oil every day?
How much MCT oil should I take per day for weight loss?
How much MCT oil should I take per day – So, by now, we’re very clear about what MCT oil is and the benefits that come with it. You might be wondering how much MCT oil per day you should take and how to take it. If you’re an MCT oil starter, you won’t take the same dose as someone who’s been using it for a while.
The intake varies as well depending on your tolerance and your body. Most people can generally tolerate up to 6 tablespoons a day, consumed throughout the day. However, it’s best to speak to a dietitian to determine what dose is right for you. Not all digestive systems are created equal, so you need to find the appropriate dose for your body MCT oil is typically consumed in liquid form as a supplement, and it has a similar appearance as olive oil.
MCT oil can be added to a hot beverage like coffee or tea (without sugar, so it won’t lose its benefits) or it can also be blended into drinks like smoothies or juices, For example, you can have it in your morning coffee for extra focus and fat burning or as a pre-workout for a long-lasting energy boost.
As we’ve said, MCT oil dosage depends on how long you’ve been using it. If you’re a beginner, you should start with 1 teaspoon per day and scale up to 1 tablespoon (15 ml) per day. In the beginning, start small and don’t exceed 50 ml (a little more than 3 tablespoons) per day for a week. You can choose how you want to consume it, so feel free to play around with different doses and different times of day to see what works best for you.
If all goes well, you can keep scaling up, but trying not to pass the 6 tablespoons mark per day because you can actually have too much MCT oil. Yes, there is such a thing as too much MCT oil and it can have side effects. An excess of MCT oil can cause sudden digestive distress.
Does MCT oil reduce belly fat?
Final takeaways – There’s solid research to suggest that MCT oil can support weight loss when incorporated into a healthy diet and lifestyle. It does so by helping with fat burning, increasing energy expenditure, and boosting feelings of satiety. Of course, there’s no single cure-all when it comes to healthy weight management.
What is the best time of day to take MCT oil?
How to use MCT oil while fasting? – If you are following the – and your fasting period is between 8 PM and 12 PM of the next day, one of the easiest ways to add MCT oil into your IF routine is to take your capsules with your morning coffee or other non-caloric drink such as water when you wake up.
Does MCT oil really burn fat?
– Researchers have examined whether MCT oil could help you burn fat instead of carbs during exercise. One older study found that athletes who took 6 grams or about 1.5 teaspoons of MCTs with food before cycling used more fat instead of carbs for energy, compared to those taking LCTs.
However, the difference was not significant ( 20 ). In a randomly controlled trial, males who consumed MCTs burned more fat during exercise, but female participants did not ( 21 ). Overall, most studies have not shown significant changes in the body’s use of fat after taking MCTs. ( 22 ) While MCTs might potentially help increase fat burning during exercise, study results are mixed as to whether MCT oil can help you exercise better ( 23 ).
The results of an animal study suggest that a MCT-rich diet may not impair exercise performance, unlike a LCT-rich diet, which may worsen exercise performance ( 24 ). However, a review of 13 human studies found that MCT offered minimal or no benefits for exercise.
Is one tablespoon of MCT oil enough?
MCT Oil for Beginners – It’s worth saying right off the bat that there aren’t any studies that show exactly how much MCT oil you should take. However, we’ve been offering MCTs for a while – and using them ourselves – and we’ve come up with a fairly foolproof way to avoid taking too much MCT oil.
For the first three days: Take ~5-7g of MCTs. That’s one teaspoon of MCT oil or two teaspoons of Creamy MCT Oil. For days 3-6: Bump up to ~10g of MCTs. That’s 2 tsp of MCT oil, or 1 tbsp + 1 tsp of Creamy MCT Oil. On day 7: Try a full 14g dose of MCTs.1 tbsp of MCT oil, or 2 tbsp of Creamy MCT Oil
After that, your body should be comfortable with MCTs. If you accidentally take too much, scale back a bit for a couple days. You’ll know if it’s too much.
Should I take MCT oil in the morning or at night?
1. In the morning – You can easily consume MCT oil by adding a dash to your coffee. The combination with caffeine ensures optimal concentration and mental strength. In addition, MCT oil helps you to easily burn more calories and thus lose weight. It is advisable not to take the oil too late in the day.
Does MCT speed up weight loss?
MCT Oil: Health Benefits and Common Uses Reviewed by Christine Mikstas, RD, LD on November 23, 2022 MCT oil is a supplement made from a type of fat called medium-chain, MCT molecules are smaller than those in most of the fats you eat (long-chain triglycerides ).
- This makes them easier to digest.
- You can absorb MCT in your bloodstream quickly.
- This turns it into energy you can use.
- MCT oil is usually made from coconut or palm kernel oil.
- Both have MCT in them.
- You can buy 100% MCT oil or a mixture of MCT and LCT.
- The way people get MCT oil from coconut or palm kernel oil is through a process called fractionation.
This separates the MCT from the original oil and concentrates it. Usually, people use MCT for help with:
Problems taking in fat or nutrientsWeight lossAppetite controlExtra energy for exerciseInflammation
More research is needed to discover if MCT oil can help with any of these conditions. The short answer is we’re not sure. You may store less fat and feel full longer if you replace LCT with MCT. If you aren’t as hungry, you may eat less. You might take in fewer calories if you use MCT oil instead of coconut oil.
- While research is promising, there isn’t enough data to show that MCT oil will lead to weight loss.
- MCT oil may help boost your strength if you’re elderly and weak.
- There’s also some evidence that MCT can raise the amount of energy used by your muscles.
- But other research shows it might not do that much to help get you through your workout.
Study continues. MCT can help your body make ketones, an energy source for your brain that doesn’t have carbs. Some say drinking it will make your mind sharper. But if you don’t have a, you aren’t likely to get a long-lasting brain boost just by adding some MCT oil.
A study on preterm infants shows that adding MCT oil to formula can reduce a fungus called Candida that can cause infection. MCT may also help soothe and treat skin infections. The lauric acid in MCT works as an antimicrobial, breaking down bacteria and virus walls to destroy them. Your body makes ketones when you break down fat on a very low-carb diet.
This can lower your insulin levels and help you burn fat. MCT helps you make more ketones than LCT. This may help you get to the fat-burning phase faster, but we don’t know for sure. You may find it easier to stay on a keto diet that uses MCT because you can eat more carbohydrates like fruits and vegetables.
Problems with your pancreasHad part of your stomach removedSmall bowel resectionSmall bowel diseaseShort bowel syndrome
Seizures : Studies show that a high-fat ketogenic diet eases seizures. It can help some children with who don’t react to drug treatment. A keto diet that uses MCT instead of LCT may be easier for kids to stick to if they have trouble with the high amounts of fat.
- Diabetes : If you have type 1 diabetes, fatty acids made by MCT may help you think better when you have very low blood sugar (hypoglycemia).
- It may trim body fat and improve insulin resistance for folks with type 2 diabetes, but we need more research to know for sure.
- Autism : In one small study, adding MCT to a ketogenic gluten-free diet helped improve symptoms in children with autism.
But more research needs to be done. Neurological disorders : Some research shows MCT oil may help ease problems with thinking, memory, or judgement. If you have Alzheimer’s disease, your brain may not use glucose well. Some experts think using ketones as an energy source instead may help your brain work better.
Because most MCT oil has a low burning point, it’s not a good idea to fry things with it. The amount you should take depends on how well you tolerate it, and what benefit you’re trying to get. The most you should have in a day is around 4 to 7 tablespoons. Ideally, you should spread those tablespoons out throughout the day. You may not feel well if you eat large amounts of it. You can get:
Talk to a dietitian to find a dose that’s right for you. And since MCT oil doesn’t have essential fatty acids, you should include other fat in your diet. It’s generally safe to use MCT oil moderately. But you should be careful when using it long-term. Some of the negatives include:
It has a lot of calories. This can cause you to gain weight.Large amounts of saturated fat may raise your cholesterol.MCTs may stimulate the release of hunger hormones, making you overeat.High doses could lead to fat buildup in the liver.
© 2022 WebMD, LLC. All rights reserved. : MCT Oil: Health Benefits and Common Uses
Is it OK to drink MCT oil straight?
Food sources – The following foods are the richest sources of medium-chain triglycerides, including lauric acid, and listed along with their percentage composition of MCTs ( 4, 5, 6, 7 ):
coconut oil: 55% palm kernel oil: 54% whole milk: 9% butter: 8%
Although the sources above are rich in MCTs, their composition of them varies. For example, coconut oil contains all four types of MCTs, plus a small amount of LCTs. However, its MCTs consist of greater amounts of lauric acid (C12) and smaller amounts of the capra fatty acids (C6, C8, and C10).
- In fact, coconut oil is about 42% lauric acid, making it one of the best natural sources of this fatty acid ( 4 ).
- Compared with coconut oil, dairy sources tend to have a higher proportion of capra fatty acids and a lower proportion of lauric acid.
- In milk, capra fatty acids make up 4–12% of all fatty acids, and lauric acid (C12) makes up 2–5% ( 8 ).
MCT oil is a highly concentrated source of medium-chain triglycerides. It’s man-made via a process called fractionation, This involves extracting and isolating the MCTs from coconut or palm kernel oil. MCT oils generally contain either 100% caprylic acid (C8), 100% capric acid (C10), or a combination of the two.
Caproic acid (C6) is not normally included due to its unpleasant taste and smell. Meanwhile, lauric acid (C12) is often missing or present in only small amounts ( 9 ). Given that lauric acid is the main component in coconut oil, be careful of manufacturers who market MCT oils as “liquid coconut oil,” which is misleading.
Many people debate whether lauric acid reduces or enhances the quality of MCT oils. Many advocates market MCT oil as better than coconut oil because caprylic acid (C8) and capric acid (C10) are thought to be more rapidly absorbed and processed for energy, compared with lauric acid (C12) ( 10, 11 ).
- SUMMARY Food sources of MCTs include coconut oil, palm kernel oil, and dairy products.
- Yet, their MCT compositions vary.
- Also, MCT oil boasts large concentrations of certain MCTs.
- It often contains C8, C10, or a mix of the two.
- The best source for you depends on your goals and desired intake of medium-chain triglycerides.
It’s not clear what dose is needed to obtain potential benefits. In studies, doses range from 5–70 grams (0.17–2.5 ounces) of MCT daily. If you aim to achieve overall good health, using coconut oil or palm kernel oil in cooking is probably sufficient. However, for higher doses, you might want to consider MCT oil.
Lower energy density. MCTs provide around 10% fewer calories than LCTs, or 8.4 calories per gram for MCTs versus 9.2 calories per gram for LCTs ( 12 ). However, note that most cooking oils contain both MCTs and LCTs, which may negate any calorie difference. Increase fullness. One study found that compared with LCTs, MCTs resulted in greater increases in peptide YY and leptin, two hormones that help reduce appetite and increase feelings of fullness ( 13 ). Fat storage. Given that MCTs are absorbed and digested more rapidly than LCTs, they’re used as energy first rather than stored as body fat. However, MCTs can also be stored as body fat if excess amounts are consumed ( 12 ). Burn calories. Several older animal and human studies show that MCTs (mainly C8 and C10) may increase the body’s ability to burn fat and calories ( 14, 15, 16 ). Greater fat loss. One study found that an MCT-rich diet caused greater fat burning and fat loss than a diet higher in LCTs. However, these effects may disappear after 2–3 weeks once the body has adapted ( 16 ).
However, keep in mind that many of these studies have small sample sizes and don’t take other factors into account, including physical activity and total calorie consumption. Furthermore, while some studies have found that MCTs could aid weight loss, other studies have found no effects ( 3 ).
- According to an older review of 21 studies, 7 evaluated fullness, 8 measured weight loss, and 6 assessed calorie burning.
- Only 1 study found increases in fullness, 6 observed reductions in weight, and 4 noted increased calorie burning ( 17 ).
- In another review of 12 animal studies, 7 reported a decrease in weight gain and 5 found no differences.
In terms of food intake, 4 detected a decrease, 1 detected an increase, and 7 found no differences ( 18 ). In addition, the amount of weight loss caused by MCTs was very modest. A review of 13 human studies found that, on average, the amount of weight lost on a diet high in MCTs was only 1.1 pounds (0.5 kg) over 3 weeks or more, compared with a diet high in LCTs ( 3 ).
Another older 12-week study found that a diet rich in medium-chain triglycerides resulted in 2 pounds (0.9 kg) of additional weight loss, compared with a diet rich in LCTs ( 19 ). More recent, high-quality studies are needed to determine how effective MCTs are for weight loss, as well as what amounts need to be taken to reap benefits.
SUMMARY MCTs may aid weight loss by reducing calorie intake and fat storage and increasing fullness, calorie burning, and ketone levels on low-carb diets. Still, a high-MCT diet’s weight loss effects are generally quite modest. MCTs are thought to increase energy levels during high-intensity exercise and serve as an alternative energy source, sparing glycogen stores.
Several older human and animal studies suggest that this may boost endurance and offer benefits for athletes on low-carb diets, One animal study found that mice fed a diet rich in medium-chain triglycerides did much better in swimming tests than mice fed a diet rich in LCTs ( 20 ). Additionally, consuming food containing MCTs instead of LCTs for 2 weeks allowed recreational athletes to endure longer bouts of high-intensity exercise ( 21 ).
Although the evidence seems positive, more recent, high-quality studies are needed to confirm this benefit, and the overall link is weak ( 22 ). SUMMARY The link between MCTs and improved exercise performance is weak. More studies are needed to confirm these claims.
Does MCT oil burn fat while you sleep?
Why Take MCT Oil Before Bed? – The main reason MCT oil works well being taken before bed is their ability to reduce insulin spikes from high Glucose Index (GI) carbohydrates. If you eat a lot of those foods (for example rice, potatoes, bread etc) before going to bed you’re in for a big insulin spike.
- Essentially something that will make you restless and energized for the next few hours.
- MCT oil can help to balance out these effects by helping to regulate your blood sugar and insulin levels and tries to bring you back down to more stable levels, which can make getting to sleep much easier.
- MCT oil has a special kind of fat too.
It can increase your fat oxidation which can accelerate your fat burning overnight. Meaning that MCT oil at night can help more than just your brain – it can help your body as well.
How long does it take to see the benefits of MCT oil?
3. Track Your Results – Keeping a daily food log can help you see when the proven benefits of Organic P ure C8 MCT Oil start kicking in. After a few days you may notice: Higher Energy Levels: Since C8 MCT is immediately broken down by the liver and converted to ketones, it provides a fuel source that can quickly increase the body’s energy production.
Boosts Metabolism and Burns Fat: Not only does Organic P ure C8 MCT Oil support overall digestive health and a balanced gut microbiome, but it can also increase energy expenditure, which may accelerate fat loss. Increased focus and concentration: The brain can only use glucose (sugar) or ketones for energy.
By providing a rich source of ketones, Organic P ure C8 MCT Oil keeps the brain fired up without the damaging effects of blood sugar spikes. This may be one of the reasons that researchers have found it useful in preventing neurodegeneration. Mental clarity: Regular consumption of high quality MCTs has been linked to enhanced cognitive function which may slow age-related mental decline.
What happens if I take MCT oil on an empty stomach?
This is something that the body is used to when dealing with ingested fats. The absence of a digestive process during the absorption of MCTs may cause stomach pain or cramps. This pain, or cramping, can be worse when you consume MCT oil on an empty stomach.
Who should not use MCT oil?
Who Should Not Take MCT Oil? – MCT oil may not be right for everyone, and some people may need to avoid it or take extra precautions. There is not enough reliable information to know if MCT oil is safe during pregnancy. For this reason, it’s best to avoid using MCT oil if you are pregnant.
- People who are breastfeeding may also need to avoid MCT oil due to a lack of safety studies.
- Using MCT oil may increase the number of triglycerides in your blood.
- For this reason, people with high triglycerides (a type of fat in the blood) or heart disease may need to avoid taking MCT oil.
- It’s always best to talk with a healthcare provider before starting a new dietary supplement.
This is especially true if you’re pregnant, breastfeeding, have any health conditions, or take any medications. A healthcare provider can help you decide if MCT oil is right for you.
Does MCT oil work without keto diet?
Flora Health MCT Oil May Help You If: – You’re Getting Started on a Keto Diet MCT Oil can help increase ketone production, boost energy and help you shift to a fat burning state of ketosis. For some it also helps with dips in energy or symptoms some feel while getting into ketosis, known as “keto flu.” You’re Already On Keto Adding MCT Oil to your routine can give you a quick source of energy to help you stay in ketosis, boost ketone production, boost energy and focus while helping you feel fuller between meals so you can stay a fat burning machine.
- You’re Not Doing Keto, but Still Want The Benefits Even if you’re not on a keto diet, adding MCT Oil to your diet may help you feel fuller while reducing cravings between meals, which can help you eat less throughout the day.
- It can also help boost your energy before workouts and help provide your brain with a boost of energy before doing work that needs focus.
➡ Want the Benefits of MCT Oil? Visit Flora Health to buy sustainable and organic C8-C10 MCT Oil
Is MCT healthier than coconut oil?
Dental health – Oil pulling is a technique used to improve oral health. Oil pulling involves a person swishing oil around their mouth to remove bacteria and reduce plaque. Coconut oil is one of the oils a person can use for oil pulling. Research from 2017 found that oil pulling with coconut oil was effective in treating oral thrush.
- Oil pulling can also help improve gingivitis and reduce cavities in a person’s mouth.
- Although both MCT and coconut oil have their benefits, they are still very high in saturated fats.
- Saturated fat can increase a person’s levels of “bad” low-density lipoprotein (LDL) cholesterol if eaten in amounts that are too high.
The American Heart Association recommends that a person have around 13 grams of saturated fat per day. Research from 2020 found that coconut oil consumption resulted in higher levels of LDL cholesterol in people when compared to other vegetable oils. Additionally, certain studies into the benefits of coconut oil may use 100% MCT coconut oil, when most coconut oils contain 13–14% MCTs.
- This means a person would have to eat far more than the recommended amount of coconut oil to gain these benefits.
- It is worth nothing that many of studies into the benefits of MCT oil and coconut oil are small or on rodents.
- More research into the effects of MCT oil and coconut oil on humans is necessary.
MCT oil is available as a liquid, or in capsule form. People can add liquid MCT oil to many foods and drinks, including coffee, tea, smoothies, or soups. Coconut oil is available in liquid, solid, or capsule form. People can use coconut oil to cook food, or as an ingredient in certain recipes.
People can also use coconut oil on their hair or skin as a treatment. Some people may also use coconut oil for oil pulling, which might help to improve oral health. MCT oil and coconut oil are oils that are high in saturated fats. MCT oil is a concentration of MCTs, while coconut oil comes from coconuts and naturally is a good source of MCTs.
Coconut oil and MCT oil have similar properties, although both have their own benefits and risks. It is important that a person not consume too much MCT oil or coconut oil, as they are both high in fats. People can use both MCT oil and coconut oil in a variety of ways.
How much MCT is in coffee?
How much MCT oil should I add to my coffee? – The typical portions used are 8 to 12 ounces of freshly brewed coffee (hot, iced, or cold brewed) and 1 tablespoon of MCT oil. If you are adding grass-fed butter or ghee (as most do), it is 1 tablespoon of butter or equal portions of MCT oil and butter.
What is MCT oil side effects?
– One of the commonest side effects of taking too much MCT oil is loose bowels. In other words, you might experience diarrhoea, along with stomach ache, cramping and flatulence. However, rather than this being evidence that MCT oil is toxic, it is usually a sign that your gut microflora is imbalanced.
Is MCT oil just coconut oil?
Both coconut oil and MCT oil are sources of medium-chain triglycerides, which have interesting effects on the body. MCT oil is just a more concentrated and refined version of MCTs as compared to coconut oil. However, in MCT products, lauric acid is sometimes removed because it acts similar to longer-chain fatty acids.
Is MCT oil like a laxative?
Does MCT oil help you poop? – MCT oil does have a natural laxative effect so may stimulate a bowel movement. It may also soften stool, easing any discomfort from constipation. Taking too much MCT oil may result in diarrhea so ensure you do not take more than the recommended daily amount.
Is one teaspoon of MCT oil enough?
Other medical conditions – Because MCTs are an easily absorbed and digested energy source, they’ve been used for years to treat malnutrition and disorders that hinder nutrient absorption. Conditions that benefit from medium-chain triglyceride supplements include:
diarrheasteatorrhea (fat indigestion) liver disease
Patients undergoing bowel or stomach surgery may also benefit. Evidence also supports the use of MCTs in ketogenic diets treating epilepsy ( 36 ). The use of MCTs allows children who have seizures to eat larger portions and tolerate more calories and carbs than classic ketogenic diets allow ( 37 ).
SUMMARY MCTs help treat a number of conditions, including malnutrition, malabsorption disorders, and epilepsy. Although currently MCT oil doesn’t have a defined tolerable upper intake level (UL), a maximum daily dose of 4–7 tablespoons (60–100 mL) has been suggested ( 38 ). While it’s also not clear what dose is needed to obtain potential health benefits, most studies conducted have used between 1–5 tablespoons (15–74 mL) daily.
There are currently no reported adverse interactions with medications or other serious side effects. However, some minor side effects have been reported, including nausea, vomiting, diarrhea, and an upset stomach. These can be avoided by starting with small doses, such as 1 teaspoon (5 mL) and increasing intake slowly.
Is 3000 mg of MCT oil a lot?
How Many MCT Capsules Per Day? – As for how many MCT Capsules to take per day, always follow the instructions given by the manufacturer of the product. A typical dosage is about 3,000mg of MCT Oil, delivered in 3 softgel capsules.
How long does it take for MCT oil to work?
How Long Does MCT Stay In Your System? – Downing a tablespoon or two of MCT oil may provide a somewhat immediate boost of energy, but if you’re looking for an exact time that MCT oil stays in your system, you’ll be hard-pressed to find a clear answer.
Is it OK to have MCT oil every day?
The Scoop on MCT Oil and How To Use It –
- MCT Oil Defined |
- Who Uses MCT Oil? |
- MCT Oil Safety |
- How Much Per Day |
- How To Find Quality MCT Oil Products |
- The Skinny on Medium-Chain Fats |
Subscribe for future episodes MCT oil is trending on the internet nowadays. If you’re wondering how much MCT oil per day is enough, you’re in the right place. MCT oil is a blend of medium-chain fatty acids extracted from coconut oil and palm kernel oil,
- Reducing blood sugar fluctuations by 45% while eating, but not while fasting
- Increasing glucose metabolism by 30%, nearly as much as anti-diabetic drugs
- Reducing insulin resistance moderately, whereas diets high in long-chain fatty acids may increase insulin resistance somewhat
- Improving cholesterol status
- Studies show that MCT increased HDL (the “good cholesterol”) by 0.11 mmol/L (a rise in HDL of only 0.025 reduces the associated risk of cardiovascular disease by 2-3%)
- Promoting modest fat loss (about a pound over three weeks) and fat burning without negatively impacting cholesterol
- Improving cognitive function moderately in Alzheimer’s patients and to a larger degree in diabetics and hypoglycemics
Some have suggested MCT oil may improve exercise performance, but the evidence for this claim is lacking Supplementary MCT oil is best taken in doses of 15 to 20 mL per meal, up to 100 mL per day, It’s not recommended as your only source of dietary fat as MCT oil does not contain all of the essential fatty acids needed for good health.