MCT oil powder is generally safe and doesn’t have adverse effects.After your body goes through an adjustment period, you’ll experience the benefits of MCT Oil Powder by taking one scoop per day.
Research hasn’t yet found a lethal dose for MCT oil, even when they have fed rats a dose equivalent to 1.7 cups of MCT oil for a 70 kg person – but that doesn’t mean you should consume your whole tub in a week. Stick to 1-2 scoops per day.
You may store less fat and feel full longer if you replace LCT with MCT. If you aren’t as hungry, you may eat less. You might take in fewer calories if you use MCT oil instead of coconut oil.
While research is promising, there isn’t enough data to show that MCT oil will lead to weight loss.
MCT oil may help boost your strength if you’re elderly and weak. There’s also some evidence that MCT can raise the amount of energy used by your muscles. But other research shows it might not do that much to help get you through your workout. Study continues.
The best source for you depends on your goals and desired intake of medium-chain triglycerides.
It’s not clear what dose is needed to obtain potential benefits. In studies, doses range from 5–70 grams (0.17–2.5 ounces) of MCT daily.
If you aim to achieve overall good health, using coconut oil or palm kernel oil in cooking is probably sufficient.
However, for higher doses, you might want to consider MCT oil.
One of the good things about MCT oil is that it has virtually no taste or smell. It can be consumed straight from the jar or mixed into food or drinks.
It consists of 2 cups (470 ml) of coffee, 2 tablespoons (28 grams) of grass-fed, unsalted butter, and 1–2 tablespoons (15–30 ml) of MCT oil mixed in a blender. It was originally promoted by Dave Asprey, the creator of the Bulletproof Diet.
It is a MEDIUM chain triglyceride, NOT A LONG chain triglyceride, which requires more time to process by the liver. It could become available for digestion within four hours after being eaten, (the emptying time of the stomach).
Add it to your coffee. This method was popularized by Bulletproof. “The standard recipe is: one cup of brewed coffee plus one teaspoon to one tablespoon MCT oil and one teaspoon to one tablespoon butter or ghee,” Martin says. Combine in a blender and blend on high speed until frothy and emulsified. (Or try Well+Good Council member Robin Berzin, MD’s go-to recipe.)
Add it into a smoothie. Fat can add satiety to smoothies, which is important if you’re hoping for it to serve as a meal. Try this delicious smoothie recipe (featuring MCT oil!) from functional medicine doctor Mark Hyman, MD.
Make “fat bombs” with it. These keto-friendly snacks are designed to provide lots of energy without the crash, and MCT oil or coconut oil can be used to make them. This option from blogger Wholesome Yum is like a low-carb take on a peanut butter cup.
When taken by mouth: MCTs are LIKELY SAFE for most people when taken by mouth. They can cause diarrhea, vomiting, irritability, nausea, stomach discomfort, intestinal gas, essential fatty acid deficiency, and other side effects. Taking MCTs with food might reduce some side effects.
When given by IV: MCTs are LIKELY SAFE for most people when given intravenously (by IV) by a health care provider.
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