How To Use MCT Oil?

Medium-chain triglycerides (MCT) are becoming really popular! But they're aren't new by any means. This type of fat has been used for years in hospitals around the country. MCT's are a form of saturated fat that are easily digested and sent directly to your liver, where they have a thermogenic effect and the ability to positively alter your metabolism. MCTs are burned by the body for energy, or “fuel,” instead of being stored as fat.

MCTs are commonly missing from the diets of people who eat “standard Western” diets. This is because Americans have been led to believe all forms of saturated fats are bad for your health. This couldn’t be further from the truth.

In fact, recent research has shown a lot of evidence about the real truth regarding saturated fats. In fact, coconut oil (a good source of MCTs) does not increase heart disease risk. It will actually lower it. 

How To Use MCT oil?


My favorite way…a morning “bulletproof coffee.” I add MCT oil and unsalted grass-fed butter to my coffee. The fat keeps me full, stabilizes my blood sugar, and gives me a mental boost. In fact, my mornings are the most productive time of my day. When making bulletproof coffee, I personally think it’s an absolute must to blend this mixture either with a blender or handheld frother. Blending will combine all the fats and makes the mixture creamy and frothy. In my opinion, this is one of the most delicious cups of coffee I’ve ever had.


A smoothie is a quick, easy way to consume a lot of nutrients in one meal. Many of those vitamins and minerals need fat to be absorbed by the body, and MCT is a great fat to use. I love this high protein, high fat smoothie because its low carb load doesn’t spike your blood sugar and leave you in an energy slump, which is common with fruit-loaded smoothies. (link to keto-approved green smoothie)

Salad Dressing

Because MCT oil doesn’t have much flavor, it makes a healthy base for a variety of salad dressing recipes. Simply substitute the EVOO in your favorite recipe, or use half EVOO/half MCT oil. Here are my two favorite homemade salad dressing recipes.


MCT oil makes a tasty Mayonnaise. Simply blend 1 large egg, ¾ cup EVOO, ¼ cup MCT oil, 2-3 teaspoons lemon or lime juice, and a pinch of salt.

Shaving Lotion

It makes an effective shaving lotion! Rub MCT oil directly onto your skin before shaving. It moisturizes and protects your skin, while softening hair.

During Exercise

MCT oil serves as an effective energy source while potentially sparing glycogen stores, because the MCTs are rapidly metabolized and converted to energy by your body.

Whatever way you choose, or create a way of your own, MCT oil is a healthy addition to your diet.

Kelly Harrington, MS, RDN

Registered Dietitian for Healthy Goods

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