MCT Oil on Keto: Ideal Daily Intake Guide

Fuel for body and mind


If you're following the ketogenic diet, you've likely heard about the potential benefits of MCT (Medium-Chain Triglyceride) oil. MCT oil is a popular supplement among keto enthusiasts, thanks to its unique ability to support ketosis and provide a quick source of energy. But how much MCT oil should you consume daily to maximise its benefits while staying in ketosis? 

In this guide, we'll delve into the ideal daily intake of MCT oil on keto and explore the various aspects of using MCT oil effectively.

Understanding MCT Oil and Keto

Before we dive into the recommended daily intake, let's briefly understand the relationship between MCT oil and the ketogenic diet.

  1. Quick Energy Source: 

    MCT oil is rich in fats known as medium-chain triglycerides. Unlike long-chain triglycerides (LCTs), which require more time and effort for digestion, MCTs are rapidly absorbed and converted into ketones, providing a quick and efficient energy source for those on the keto diet.

  2. Ketosis Support:

    Ketosis is a metabolic state in which your body burns fat for fuel instead of carbohydrates. MCT oil helps support ketosis by increasing the production of ketones, which are essential for energy during ketosis.

  3. Appetite Control:

    MCT oil can help control appetite by promoting a feeling of fullness. This can be particularly helpful for individuals looking to manage their calorie intake while on the keto diet.

Ideal Daily Intake of MCT Oil on Keto

MCT brain power


The ideal daily intake of MCT oil on keto can vary from person to person based on individual goals, tolerance, and dietary preferences. However, a general guideline for beginners is to start with 1 to 2 teaspoons of MCT oil per day and gradually increase the intake as your body becomes accustomed to it. Here's a step-by-step approach:

  1. Start Slow: Begin with a small amount, such as 1 teaspoon, to assess how your body reacts. Some individuals may experience digestive discomfort when first introducing MCT oil, so it's essential to start slowly.  
  2. Monitor Tolerance: Pay attention to how your body responds. If you experience digestive issues like stomach cramps or diarrhoea, reduce the amount of MCT oil or split the intake into smaller servings throughout the day.  
  3. Gradually Increase: Over time, you can gradually increase your daily intake to 1 to 2 tablespoons, or even more if your body tolerates it well. Keep in mind that the maximum daily intake for most people is around 3 to 4 tablespoons.  
  4. Consider Your Goals: 

Your daily MCT oil intake may also depend on your specific keto goals. If you're using the ketogenic diet for weight loss, higher MCT oil intake may be beneficial due to its appetite-suppressing effects.

When to Take MCT Oil on Keto

Time for Keto


The timing of MCT oil consumption can also impact its effectiveness on the keto diet. Here are some considerations:

  1. Morning: Many people prefer taking MCT oil in the morning, as it can provide a quick energy boost to start the day. Mixing it into your morning coffee or tea is a popular choice.  
  2. Pre-Workout: MCT oil can be consumed before a workout to provide a readily available source of energy for physical activity.  
  3. With Meals: You can also incorporate MCT oil into your keto meals. It's a versatile oil that can be added to salad dressings, smoothies, or drizzled over vegetables.

Choose MCT Oil for Vitality Today

which MCT is best


MCT oil is a valuable addition to the ketogenic diet, offering quick energy, appetite control, and support for ketosis. To determine your ideal daily intake, start with a small amount and gradually increase it while monitoring your body's response. 

Remember that individual tolerance varies, so listen to your body and adjust your intake accordingly. With the right approach, MCT oil can be a valuable tool in your keto journey, helping you stay energised and focused while achieving your health and weight loss goals.

Prioritising purity and potency, Melrose Health’s MCT range boasts some of the finest MCT oils on the market, from our MCT Kick Start Oil, to our MCT Brain Power Oil and Energy and Exercise Blend. Shop online now and kickstart your journey to a healthier, more energised you.


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Danny Urbinder

Danny Urbinder is a qualified naturopath and lecturer. He has been passionate about complementary and integrative medicine for over 25 years.

As a qualified naturopath who graduated from the Southern School of Natural Medicine, Danny lectured in Nutritional Biochemistry at the Australian College of Natural Medicine for many years. He also worked in functional pathology at Australian Reference Laboratories as Technical Services and State Manager.

For 15 years, since 2005, Danny worked at BioCeuticals as Director of Education and Director of Clinical Services. In 2012 he created and headed up FX Medicine, an online education platform bringing together education, research news and stories, to provide a high-quality reference source for those seeking evidence-based information on complementary and integrative medicine.