Written by: Suzie Walker



Time to read 4 min

You've likely heard about MCT oil if you've dipped your toes into the keto pool. This supplement has become incredibly popular among low-carb devotees, and with good reason.

But how much MCT oil should you actually take? And what time of the day is best? Let’s explore the sweet spot so you can harness the power of MCTs!

mct dosage

What is MCT Oil?

What is MCT Oil? Well, it sounds more complicated than it really is. MCT stands for medium chain triglycerides, a type of fatty acid. MCT oil comes from coconut and palm oils. Unlike most other fats, MCT oil bypasses digestion and is quickly absorbed into the bloodstream for use as energy.

This swift process also means MCT oil is less likely to be stored as fat. Instead, it’s converted into ketones, which can enhance fat-burning and mental clarity.

When you are deep into the state of ketosis, the energy produced from MCT Oil can really help give you a boost to get through a tough day at work or a trip to the gym.

And that is why MCT Oil is a powerful ally of the Ketogenic Diet!

How Much MCT Oil to Use on Keto?

When it comes to using MCT oil on a keto diet, the dosage you take can vary depending on your experience level and goals.

Whatever you do, don't go in guns a blazing, chugging down a bottle of refined MCT Oil. This will not speed up the process of getting into ketosis, weight loss, or anything else except your trips to the toilet.

As you can see from the infographic below, always start slow on your MCT journey!

In this section, we'll cover the recommended MCT oil dosage from beginners to keto veterans.

Starting Slow with MCT Oil

If you’re new to MCT oil, go slow. 

Remember that your body is not used to having this refined oil in its system. If you are just starting out, your stomach is in for a surprise when it tries to work out MCT Oil for the first time! 

  • Start with just 1 teaspoon per day, ideally taken in the morning. This allows your body time to get accustomed to this uniquely absorbed oil.

  • After a week of tolerating it well, you can double your dose to 2 teaspoons. Increase slowly from there up to 1-2 tablespoons per day.

Too much MCT oil too quickly can shock your system, causing diarrhea, cramps or nausea. We want to harness the benefits, not spend the day in the bathroom!

I’ve found even a small dose gives me a noticeable energy lift without any stomach issues. Listen to your body and find the amount you tolerate comfortably.

how much mct oil on keto

MCT Oil Dosage for Keto Veterans

For those already keto-adapted, you can likely incorporate a bit more MCT oil into your daily routine. 

The recommended upper limit is around 2-3 tablespoons per day.

However, more isn’t necessarily better. It’s important to use MCT oil in moderation and not greatly exceed your energy needs. Otherwise, you risk weight loss plateaus or even weight gain.

How to Add MCT Oil to Your Diet

MCT oil is flavourless and odourless, making it very versatile. It can be seamlessly stirred into drinks or used as a substitute for other oils in recipes.

Here are some easy ways to add MCT oil to your daily meals:

  • Coffee or Tea: Add it to your morning cup of coffee or tea for sustained energy.

  • Smoothies: Blend MCT oil into your favourite low-carb smoothies.

  • Salad Dressings: Whisk a spoonful into homemade salad dressings.

  • Cooking Oil: Use MCT oil for stir-frying veggies, eggs, meats or nut dishes.

  • Bulletproof Coffee: Mix coffee, MCT oil and butter for a creamy, filling bulletproof coffee!

ketogenic mct oil dosage

Is Too Much MCT Oil Possible?

While moderate amounts spaced throughout the day are generally fine, consuming excessive MCT oil can produce undesirable effects.

Yes, that means spending hours upon hours on the toilet, wishing you had listened to that advice you read on the Keto Collective (Don't tell us we didn't warn you!)

Potential side effects include nausea, diarrhoea, vomiting, and increased pulse rate. 

To avoid issues, make sure you start slowly and pay attention to your body. Cut back if digestive problems emerge.

Also, consult your doctor before incorporating MCT oil if you have any medical conditions or take cholesterol medication.

Final Thoughts On… Finding Your Perfect MCT Oil Dosage

MCT oil can be an amazing friend on your wellness journey, providing energy, mental clarity and smoothing out those pesky hunger pangs. But to harness the benefits, finding your personal tolerance is key.

Allowing your body the time it needs to adjust to MCT isn't something that can rushed. Take your time, and listen to your body!

Starting with 1 teaspoon per day 

Slowly increasing week-by-week while listening for any hints of digestive distress.

Identify your ceiling then back off slightly to stay in your golden ratio MCT Oil zone!

And remember, no matter what the shiny advertisements imply, chugging excessive MCT oil won’t accelerate results. Consistency with preparing healthy keto meals is what truly moves the needle!

Suzie Walker - Keto Collective


Keto Collective Co-Founder & Naturopathic Nutritionist dipNT.CNM 

Suzie has researched and reviewed the many health benefits of low-carb living. She co-founded The Keto Collective, a company that aims to make it easier to find whole food, great tasting, keto alternatives to their everyday favourites.

Read more about Suzie Walker