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SupplementScience

MCT Oil Dosage Guide

Reviewed by·PharmD, BCPS

This content is for informational purposes only and does not constitute medical advice. Consult your healthcare provider before starting any supplement. Full disclaimer

General Dosage

15-30ml (1-2 tablespoons) daily; start with 5ml (1 teaspoon) and increase gradually over 1-2 weeks

Maximum dose: 45ml (3 tablespoons) daily — GI distress is common above this level

Dosage Recommendations

General recommendation: 15-30ml (1-2 tablespoons) daily; start with 5ml (1 teaspoon) and increase gradually over 1-2 weeks

Timing: Morning or pre-workout for energy; before meals for appetite control; can be added to coffee, smoothies, or salad dressings

Dosage by Condition

Cognitive support
20-30ml (1-2 tbsp) C8 oil dailyEmerging
Weight management
15-30ml daily, taken before mealsModerate
Quick energy / ketone boost
10-15ml (1 tbsp) as neededModerate
Exercise endurance
15-30ml taken 30-60 min before exerciseEmerging

Upper limit: 45ml (3 tablespoons) daily — GI distress is common above this level

Timing & Absorption

Morning or pre-workout for energy; before meals for appetite control; can be added to coffee, smoothies, or salad dressings

Can be taken with or without food.

Full MCT Oil Guide

References

  1. Mumme K, Stonehouse W (2015). Effects of medium-chain triglycerides on weight loss and body composition: a meta-analysis of randomized controlled trials. Journal of the Academy of Nutrition and Dietetics. DOI PubMed
  2. Reger MA, Henderson ST, Hale C, et al. (2004). Effects of beta-hydroxybutyrate on cognition in memory-impaired adults. Neurobiology of Aging. DOI PubMed
  3. St-Onge MP, Bosarge A (2008). Weight-loss diet that includes consumption of medium-chain triacylglycerol oil leads to a greater rate of weight and fat mass loss than does olive oil. American Journal of Clinical Nutrition. DOI PubMed
  4. Ota M, Matsuo J, Ishida I, et al. (2019). Effects of a medium-chain triglyceride-based ketogenic formula on cognitive function in patients with mild-to-moderate Alzheimer's disease. Neuroscience Letters. DOI PubMed
  5. Clegg ME (2010). Medium-chain triglycerides are advantageous in promoting weight loss although not beneficial to exercise performance. International Journal of Food Sciences and Nutrition. DOI PubMed
  6. Courchesne-Loyer A, Fortier M, Tremblay-Mercier J, et al. (2013). Stimulation of mild, sustained ketonemia by medium-chain triacylglycerols in healthy humans: estimated potential contribution to brain energy metabolism. Nutrition. DOI PubMed
  7. Vandenberghe C, St-Pierre V, Pierotti T, Fortier M, Castellano CA, Cunnane SC (2017). Tricaprylin Alone Increases Plasma Ketone Response More Than Coconut Oil or Other Medium-Chain Triglycerides. Current Developments in Nutrition. DOI PubMed