The Ultimate Guide on How to Use MCT Oil for Health and Wellness

Whether you’re on the keto diet or want to add more quality fats, MCT oil is one of the most versatile supplements. MCTs, or medium-chain triglycerides, are fatty acids naturally found in coconut oil. Your body turns MCTs into molecules called ketones, which help burn fat, curb cravings and power your brain.^[1]

And unlike other healthy fats, like olive oil, it doesn’t have an overpowering flavor. How do I use MCT oil? Here’s what you should know about this versatile supplement, plus some of the best uses for your new favorite smart fat.

What is MCT Oil?

MCT oil is primarily extracted from coconut or palm kernel oil. The “MCT” stands for medium-chain triglycerides, which are easier for your body to digest than long-chain triglycerides (like those found in food sources like avocados, olive oil and nuts).

There are four types of MCTs: caproic acid, caprylic acid, capric acid and lauric acid. MCT oil is mainly derived from caprylic and capric acid.^[2]

What does MCT oil do, exactly? Your body can convert these medium-chain fatty acids into ketones, which is helpful if you’re following a low-carb or ketogenic diet and want to stay in ketosis.

What Are the Benefits of MCT Oil?

Even if you’re not following a ketogenic diet, you’ll still reap the health benefits of MCT oil. It may help with managing epilepsy.^[3]

Although the keto diet is popular for weight loss, it was actually first used as a way of treating epilepsy in children.^[4]

Increasing ketone production may reduce the number of seizures a person has. This makes MCT a valuable supplement for people with epilepsy since it helps the body produce ketones.

A 2023 study had participants take MCT oil for three months to see if it would help with managing epilepsy. At the end of the study, there was a 42 percent reduction in the frequency of their seizures.^[5] However, more research needs to be done to confirm these results.

MCT oil lowers the glycemic index of carbs

On carb re-feed days, drizzle MCT oil on high-quality carbs like rice, sweet potato or squash. This fat is a steady energy source instead of letting the carbs rush your system and spike your blood sugar.

Here’s how it works: Fat keeps you fuller longer. You will eat far less if you swap empty processed grains and sugar for quality fats.^[6] The reason? Glycemic index (GI).

Every food has a GI score—a numerical score that indicates how the food affects your blood sugar levels. Low GI means it affects your blood sugar less, and a high GI means it affects your blood sugar a lot.^[7]

That’s why you feel hungry again after eating a bowl of sweet cereal with skim milk. Sweet desserts and empty carbs have a high glycemic index. When all those carbohydrates hit your system at once, they convert quickly to glucose. A spike in sugar creates insulin to tell your cells to prepare for fuel delivery.

When you make a lot of insulin, your cells rapidly consume the sugar and tank the glucose levels in your blood. When your blood sugar drops too low, your brain gets the signal that there’s insufficient fuel. Soon, you find yourself looking for food again.

Quality fats have a lower glycemic index because they slow down carbohydrate metabolism. Your insulin will take time, releasing steadily instead of opening the floodgates. The result is steady energy instead of a buzzy surge followed by a crash and hunger.

Try this: Sweet Potato Salmon Avocado Toast

How to Use MCT Oil for Optimal Results?

Since MCT is odorless and flavorless, it’s seamless and convenient to incorporate it into your daily life. In fact, you can use it much the same way you might use olive oil or butter.

Here are 10 ways to use MCT oil throughout your day.

Make a delicious salad dressing

Bottled dressings are usually full of preservatives, processed oils and sugar. So, whether you’re paleo, Whole30 or keto, you definitely want to make your own.

Use MCT oil to thin out your home creations and add a silky mouthfeel to your favorite dressing recipe. It also neutralizes the flavor of overpowering oils like extra-virgin olive oil. Oh, and the energy boost is always welcome.

Try this: Avocado-Cucumber Salad Dressing

Blend it into smoothies and smoothie bowls

How long a smoothie holds you over depends on what’s in it. If you use straight-up fruit, you’re looking at an hour or two until your blood sugar crashes and hunger hits. If you keep your smoothie low-carb with satisfying fats and low-carb sweeteners, you’ll feel satisfied for hours.

Try this: Blueberry Avocado Smoothie Bowl

Whip up some compound butter

Slices of lightly grilled steak with gently roasted vegetables, all covered in herbal compound butter, make your tastebuds come alive. Once you start making compound butter, you will want to put it on everything.

To make compound butter, start with ¾ cup MCT oil to 1 cup grass-fed butter.

• Soften the grass-fed butter and mix in chopped herbs and pink Himalayan salt until incorporated.
• You can roll it up in parchment and refrigerate it to mold it back into a stick or mix in a little Brain Octane Oil while the butter is still soft for soft, spreadable butter to serve in a condiment bowl.
• Add more oil if you like it softer

.

Make different flavors, from savory to sweet. They’ll last up to three months, refrigerated.

Make Intermittent Fasting Easier

When you first start intermittent fasting, there’s an adjustment period. Your body is used to being fed first thing, and when it’s not, it starts sounding the hunger alarm bells, which can be distracting.

Until your body adjusts, you can use Brain Octane C8 MCT Oil to get you through your fast until it’s time to eat. Pure fat won’t kick you out of ketosis like carbs or protein will. In fact, it does the opposite—it quickly converts to ketones, which your body uses for energy. So, MCT oil can help curb your appetite and keep you focused, not hangry.

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Power your workout

A tablespoon (or two) of MCT oil may help power your workouts. If you teach your body to burn fat like MCTs for fuel, you can work out intensely without “bonking” or feeling weak after you’ve used up your blood sugar.

Ketones also help your brain produce more mitochondria, the battery packs in all your cells. This gives your muscles the energy they need for a high-powered workout.

Are you planning on fueling with protein before your workout? To get a dose of MCT from Bulletproof Energy Protein. It contains everything your body needs for a high-energy workout: protein, collagen to support muscle recovery and MCT oil for an athletic boost

Fit your macros

When people first go keto, finding ways to eat more fats is a common concern. If you’re coming off a low-fat, carbohydrate-rich diet, it can be a challenge at first to hit your macronutrient goals on a high-fat or ketogenic diet. MCT oil makes it easy. Just 1 tablespoon of Brain Octane MCT Oil gives you 14 grams of satiating quality fats without trying.

Try this: Steak With Chimichurri Sauce

Cook with MCT oil (at low heat)

MCT oils are naturally gluten-free and have a low smoke point, so they’re best avoided in high-heat cooking situations. However, MCT oil is heat-stable up to 320°F. You can use it as a cooking oil for veggies, high-quality meats and other fresh, whole foods, or drizzle it over food as a finishing oil.

Try this: Slow Cooker Pot Roast and Brussels Sprouts

Make Bulletproof Coffee

MCT oil in coffee is a winning combination. Since Brain Octane Oil is a critical ingredient in the Bulletproof Coffee Recipe, it is an easy, satisfying and energizing way to incorporate quality fats into your diet. Thanks to MCT oil and grass-fed butter (or Grass-Fed Ghee), a cup of Bulletproof Coffee in the morning keeps you full and focused—and it tastes like a creamy latte.

Try this: Prebiotic Bulletproof Coffee with Collagen Protein

Upgrade your non=coffee beverages

Want to know how to use MCT oil to transform an ordinary beverage into a fat-fueled one? Because it’s totally flavorless, MCT oil works in plenty of different drinks—with or without caffeine. Try blending it in tea, bone broth or infused water for an extra dose of MCTs. Don’t drink caffeine? You can still get the jolt you need from a Turmeric Latte, caffeine-free beverage which provides energy without the side effects of caffeine.

Use it as a carrier oil for essential oils

Essential oils are super-concentrated, which means they’re way too powerful to apply straight. MCT oil is lightweight and absorbs into the skin quickly, bringing along with it whatever essential oils you mix in.

How much MCT should I use per day?

If you’re new to MCTs, you may wonder, “How much MCT oil is needed daily? It’s recommended to start with 1 teaspoon and build to the full 1 tablespoon serving over several days, so your stomach stays happy. Remember, MCT oil is a form of saturated fats. The Dietary Guidelines for Americans recommends limiting calories from saturated fat to less than 10 percent.^[8] You should consult your doctor to find your optimum amount.

Can I just drink MCT oil straight?

You can drink MCT oil as-is, but there are a few things you should keep in mind.

First off, taking MCT oil straight can sometimes cause stomach issues like discomfort, diarrhea, and nausea, especially if you take too much too soon. It may have a laxative effect, so if you’re new to MCT oil, start with a teaspoon and gradually increase your dose. This helps your body get used to it and reduces the risk of any gastrointestinal issues.

Also, the taste and texture may be more pleasant when mixed into drinks or food. Since MCT oil is quickly absorbed, it can be a fast energy source. Taking it with food might improve your tolerance and absorption.

If you drink MCT oil straight, pay attention to how your body responds and adjust your intake accordingly.

How to choose an MCT supplement

As with all supplements, not all MCT oils are created equal. It’s essential to use high-quality MCT oils, much the same as it’s important to use high-quality olive oils and other pressed oils and sources of quality fats. The best of the best? Brain Octane C8 MCT Oil is sourced from coconuts and can help you stay focused, stave off cravings and give you fat-burning ketone energy.

Bulletproof MCT oils are not refined using organic solvents. Other conventional MCT oils may retain flavors from their sources or even the solvents used during extraction. Read reviews and see what other buyers say before committing to an MCT oil that may taste like coconuts or have off flavors from the production process.

MCT oil is commonly used as a dietary supplement, especially on the high-fat keto diet. Historically, it has been used in the medical field to help patients with nutrient absorption problems.

Even if you aren’t following a specific diet, there are plenty of good reasons to incorporate MCT oil into your caloric intake. It’s a naturally occurring quality fat that can be a great alternative to highly processed sources like vegetables and canola.