If you’re on a ketogenic diet, you might have wondered at some point, how much MCT oil per day should I take? And that’s completely normal in the beginning, to have this many questions about MCT, what is it, what it does, how it works, and so on. So here, we’re going to talk about the MCT benefits, how much MCT per day is a normal amount, and also how much MCT oil per day for brain health is recommended.
What is MCT oil?
Before we dive into the subject, we first should talk about what exactly is MCT oil so we’re all on the same page.
MCT oil is a supplement that has become popular among athletes and bodybuilders and people who follow a ketogenic diet. MCT oil is made from a type of fat called medium-chain triglycerides and there are 4 different types, each with a different number of carbon atoms. Due to their shorter length, MCTs are more easily digested than longer-chain fatty acids found in many other foods. You can also absorb MCT in your bloodstream quickly, so this turns it into energy you can use quicker.
MCT oil is most commonly extracted from coconut oil or palm kernel oil (ours comes from coconut oil and it’s MCT C8 and C10), as more than 50% of the fat in coconut oil comes from MCTs. Usually, MCT oil is used to help with.
- Weight loss
- Appetite control
- Problems taking in fat or nutrients
- Extra energy for exercise
MCT Oil benefits
Now that we know what MCT oil is, let’s check its benefits. According to research, there are many benefits of using MCT oil as a healthy fat supplement on a daily basis.
1. MCT oil can help you burn fat
While on a ketogenic diet, this supplement can help you burn fat faster. Your body makes ketones when you break down fat on a very low-carb diet. MCT helps you make more ketones than LCT and this may help you get to the fat-burning phase faster.
2. It may promote weight loss
One of the most popular MCT benefits is that it promotes weight loss. MCT oil may support weight loss by increasing fullness after eating. According to research, it has been shown that this supplement increases the release of two hormones (Peptide Yy and leptin) that can promote the feeling of fullness in the body.
One study found that people who were taking 2 tablespoons of MCT oil with their breakfast, ended up eating less food during the rest of the day. This same study also found a lower rise in triglycerides and glucose with MCT oil, which may also influence the feeling of fullness after eating.
It can also improve fat loss, ketone production, and your gut environment.
3. It can boost energy
MCTs are an immediate source of energy. MCT oil is easily absorbed and transported throughout the body. It can be used as an instant source of energy or can be converted into ketones.
4. It can improve athletic endurance
MCTs can also help improve athletic endurance by reducing lactate levels. One study found that taking the MCT oil before exercise may help you use more fat instead of carbs for energy while working out.
5. It might promote gut health
MCT oil contains fatty acids that can also help control bacterial and yeast overgrowth in your gut. MCTs can be a part of a treatment plan for people with microbiome imbalances due to their bacterial and antifungal properties. It can also reduce bloating and gastrointestinal symptoms, although more research is still needed.
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. It’s not a dangerous thing, but it can be quite unpleasant since too much MCT can have a laxative effect.
Since MCT oil is digested very fast and in a different way than most fats, your body can’t handle too much of it at one time, hence the side effects we mentioned. By being mindful of the amount of MCT oil you take and choosing a high-quality one you can avoid digestive distress from MCT oil pretty easily and enjoy it in many recipes and meals in your day-to-day
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