Mct Oil On Keto: How Much Is Too Much?

Medium-chain triglyceride (MCT) oil is a popular supplement among athletes, bodybuilders, and those following a ketogenic diet. MCT oil is colourless and odourless, and can be added to drinks or used in cooking. It is typically extracted from coconut oil or palm kernel oil.

The recommended amount of MCT oil per day depends on how long you have been using it. Beginners should start with a lower dose of around 5-7g or one teaspoon per day, gradually increasing to 14g or one tablespoon per day. For seasoned users, up to two tablespoons per day is recommended.

MCT oil is unusual in that it is digested through a different pathway to most fats, which means it can be converted to energy very quickly and is less likely to be stored as body fat. However, this also means that the body cannot handle too much MCT oil at once, and excess MCT oil can cause digestive distress.

How much MCT oil should you take per day?

The amount of MCT oil you should take per day depends on your body, your goals, and how your body responds to the supplement. The most common dosage range is 5-15 grams of MCT oil at a time, one to three times per day, for a total of 5-45 grams per day.

If you're new to MCT oil, it's recommended to start with a smaller dose and gradually increase it. For the first three days, try 5-7 grams of MCTs, which is about one teaspoon of MCT oil or two teaspoons of creamy MCT oil. On days 3-6, bump it up to about 10 grams, or 2 teaspoons of MCT oil, or 1 tablespoon plus 1 teaspoon of creamy MCT oil. On day 7, you can try a full 14-gram dose, which is about 1 tablespoon of MCT oil or 2 tablespoons of creamy MCT oil.

Once your body is comfortable with MCTs, you can try working up to multiple servings per day for extra benefits. However, it's important not to take too much MCT oil, as it can cause digestive issues like an upset stomach. Additionally, it's recommended to choose a high-quality MCT oil made from pure coconuts.

How much MCT oil is too much?

MCT oil is a supplement that has become popular among athletes and bodybuilders, and those following a ketogenic diet. It is made from a type of fat called medium-chain triglycerides (MCTs) and is usually extracted from coconut oil or palm kernel oil.

MCT oil is digested more easily and more quickly than other fats, and can be converted into ketones, which can be used as an immediate source of energy. It can also help with weight loss, improve athletic endurance, and may promote gut health.

The amount of MCT oil that is too much depends on the individual. Most people can generally tolerate up to 6 tablespoons a day, but it is recommended to speak to a dietitian to determine the right dose for your body. For beginners, it is recommended to start with 1 teaspoon per day and scale up to 1 tablespoon per day. For seasoned users, up to 2 tablespoons per day is recommended.

Taking too much MCT oil can cause digestive distress, such as an upset stomach, nausea, stomach cramping, or general stomach discomfort. This is because the body cannot handle too much MCT oil at one time, due to its rapid and unusual digestion. It is important to be mindful of the amount of MCT oil taken and to choose a high-quality product.

What are the benefits of MCT oil?

MCT oil, or medium-chain triglyceride oil, is a supplement made from a type of fat called medium-chain triglycerides. It is usually derived from coconut or palm kernel oil and is popular among athletes and bodybuilders. Here are some of its potential benefits:

Quick Energy Source

MCT oil is easily absorbed and transported throughout the body. Its smaller molecules allow it to be quickly absorbed into the bloodstream and converted into energy. This makes it a great source of instant energy.

Weight Loss Support

MCT oil has about 10% fewer calories than long-chain triglycerides (LCTs) found in foods like olive oil, nuts, and avocados. Some studies suggest that it may promote the release of hormones that help reduce appetite and make you feel full, leading to lower calorie intake and potential weight loss. However, more research is needed to confirm these effects.

Improved Athletic Performance

MCT oil has been found to enhance athletic performance in mice. A study showed that mice on a diet rich in MCTs outperformed those on a regular diet. Additionally, frail elderly adults who consumed MCTs and other supplements experienced improved grip strength and walking speed.

Management of Neurological Conditions

MCT oil may help manage certain neurological conditions such as epilepsy, Alzheimer's disease, and autism. The ketogenic diet, which includes MCT oil, was initially introduced to manage epilepsy in children. MCTs can be converted into ketones, which may help reduce epileptic seizures. Additionally, MCT oil may improve brain function and provide an alternative energy source for the brain in Alzheimer's patients.

Fighting Bacterial Growth

MCT oil contains fatty acids that exhibit antimicrobial and antifungal properties. It has been shown to reduce the growth of Candida albicans, a common yeast that causes infections. Additionally, MCT oil may help fight the growth of disease-causing bacteria such as Clostridium difficile.

Blood Sugar Management

Some studies suggest that MCT oil may help manage blood sugar levels, particularly in people with diabetes and metabolic syndrome. However, the effects are mixed, and more research is needed to draw strong conclusions.

What are the side effects of MCT oil?

MCT oil is generally considered safe, but it may cause some side effects, especially at higher doses. Here are the common side effects of MCT oil:

Digestive Issues

MCT oil is rapidly digested and absorbed, but consuming too much can lead to digestive issues. These include stomach upset, abdominal cramping, diarrhoea, bloating, nausea, and vomiting. This is often due to the rapid absorption and unusual digestion pathway of MCT oil, which can cause a temporary buildup of water in the small intestine, resulting in loose stools or "osmotic diarrhoea". It is recommended to start with smaller amounts and gradually increase the dosage to minimise these side effects.

Immune Reaction and Flu-like Symptoms

MCT oil can kill off excess bacteria, yeast, and parasites in the gut, leading to a "Herxheimer" reaction. This can cause a variety of symptoms, including itching, brain fog, skin rashes, and flu-like symptoms, as toxins are released into the bloodstream.

Constipation

In some cases, MCT oil may cause constipation, indicating sluggish elimination channels and a struggle to efficiently eliminate toxins.

Brain Fog and Tiredness

MCT oil may cause brain fog and tiredness, especially if your detox channels are overwhelmed. Supporting your detox channels with binders like charcoal or bentonite clay and staying hydrated can help alleviate these symptoms.

Excessive Fat Accumulation in the Liver

High doses of MCT oil over an extended period can lead to fat buildup in the liver, potentially resulting in non-alcoholic fatty liver disease. However, consuming MCT oil as part of a healthy diet, even at the upper limit of the recommended dosage, is unlikely to cause this issue.

It is important to note that these side effects are typically temporary and not dangerous. If you experience any of these side effects, slowing down or stopping the use of MCT oil will usually resolve the issues. Additionally, these side effects may indicate an underlying gut overgrowth problem, so addressing gut health through diet and cleansing is recommended.

How should you take MCT oil?

MCT oil is a supplement that has become popular among athletes and bodybuilders. It is a processed oil product, typically extracted from coconut oil or palm kernel oil. It is colourless and odourless, and can be added to hot beverages like tea or coffee, or blended into drinks like smoothies or juices.

MCT oil is typically taken in doses of 5-15 grams at a time, one to three times per day, for a total of 5-45 grams per day. However, it is recommended that beginners start with a lower dose of around 5-7 grams, and gradually increase their intake over the course of a week. This is because MCT oil is digested through a different pathway than most fats, and too much of it at once can cause digestive distress.

MCT oil can be taken at any time of the day, but it is recommended to take it when you need an energy boost. It can also be taken with a meal to reduce the possibility of an upset stomach.

If you are taking MCT oil to aid weight loss, it is recommended to take a dose before a meal to help reduce food intake. It is also important to avoid taking MCT oil with lots of food, especially carbohydrates, to ensure you get the maximum ketone levels from the oil.

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