How Much MCT Oil Per Day? Your Complete Guide to Dosing for Energy, Focus, and Results

Medium-chain triglycerides — commonly known as MCT oil — have gained serious momentum over the past decade. From keto dieters to elite athletes and entrepreneurs, more people are adding MCTs to their daily routines to unlock steady energy, sharper focus, appetite control, and fat-burning potential.

But how much MCT oil should you take per day to see results — without overdoing it?

That’s exactly what this guide is here to answer. Whether you’re brand new to MCTs or looking to fine-tune your dosage, we’ll break down everything you need to know about how much MCT oil per day is ideal for your goals, your body, and your lifestyle.

We’ll also cover how to introduce it gradually, when to take it, and why the type of MCT oil you choose — like Uppermost’s pure C8 MCT oil powder — can make a major difference in how you feel.

What Is MCT Oil?

MCT oil is a supplement made from medium-chain triglycerides — a type of saturated fat naturally found in coconuts, palm kernel oil, and dairy. Unlike long-chain fats, MCTs are absorbed faster and go straight to your liver, where they’re quickly turned into ketones and used as fuel for your brain and body.

This makes MCTs unique — they act more like a carbohydrate than a typical fat, delivering energy quickly without being stored.

The four primary types of MCTs are:

• C6 (Caproic Acid)

• C8 (Caprylic Acid)

• C10 (Capric Acid)

• C12 (Lauric Acid)

Among these, C8 is the fastest and most efficient at converting into ketones, which is why it’s the preferred form for cognitive performance, clean energy, and ketogenic support.

Why People Use MCT Oil

Before we talk numbers, let’s quickly look at why people use MCT oil in the first place:

• Increased energy: MCTs are quickly turned into fuel — without the blood sugar crash

• Mental clarity: Ketones can provide a more stable brain fuel than glucose

• Appetite control: MCTs are more satiating than carbs and may help reduce cravings

• Fat-burning support: MCTs encourage the body to use fat for fuel, especially on keto

• Better performance: Athletes use MCTs for endurance and metabolic efficiency

• Support for intermittent fasting: MCTs can make fasting easier by curbing hunger and sustaining energy

Whether you’re keto or not, these benefits are why MCT oil has become a daily staple for so many.

How Much MCT Oil Per Day? 

Here’s a simplified breakdown of recommended daily intake based on experience level:

Beginner:

• 1 to 2 teaspoons per day (about 5–10 grams)

• Start slow to avoid digestive discomfort

Intermediate:

• 1 to 2 tablespoons per day (about 15–30 grams)

• Can be split between morning and afternoon doses

Advanced or Keto-Adaptive Users:

• Up to 3 tablespoons per day (about 45 grams)

• Best for those following a strict ketogenic or high-fat, low-carb diet

These are general guidelines for pure MCT oil or powder, like Uppermost’s C8 MCT Oil Powder. Always adjust your dose based on your body’s tolerance and your health goals.

Start Low, Go Slow: Why Gradual Dosing Matters

One of the biggest mistakes beginners make is taking too much MCT oil too fast. While MCTs are highly beneficial, your digestive system needs time to adapt — especially if you’re not used to high-fat supplements.

Taking a full tablespoon right away may lead to:

• Nausea

• Upset stomach

• Diarrhea

• Cramping

This is sometimes jokingly called “disaster pants” in the keto community — and it’s very avoidable.

Start with ½ to 1 teaspoon per day, preferably in the morning, and increase your dose gradually every few days. Most people find they can work up to 1–2 tablespoons per day with no issues after a week or two.

If you’re using Uppermost’s C8 MCT Oil Powder, you’ll likely find it gentler on digestion compared to liquid MCT oil. Our powder uses whey protein isolate instead of acacia fiber as a binder, which many people find easier on their stomach.

Ideal Daily Dose Based on Goals

Let’s get more specific. Your ideal dose of MCT oil depends on what you’re trying to achieve.

For General Energy and Focus

Recommended daily dose: 1–2 teaspoons (5–10g)

When to take: Morning or early afternoon

If you just want a boost in energy and mental clarity (but you’re not on keto or intermittent fasting), a small dose can go a long way. A teaspoon or two added to your coffee, smoothie, or oatmeal can help power your morning without the jitters of sugar or extra caffeine.

For Appetite Control or Intermittent Fasting

Recommended daily dose: 1 tablespoon (15g)

When to take: During fasting window, mid-morning, or whenever cravings hit

MCTs are popular among intermittent fasters because they provide energy without breaking ketosis or spiking blood sugar. Many people sip MCT oil coffee during their fast to extend mental alertness and delay hunger until lunch.

Uppermost’s C8 MCT Oil Powder mixes seamlessly into black coffee and offers a creamy, satisfying taste — perfect for fast-friendly mornings.

For Ketosis or Low-Carb Fat Burning

Recommended daily dose: 2–3 tablespoons (30–45g)

When to take: Morning, before workouts, or with meals

If you’re following a ketogenic diet and want to stay in ketosis, a higher dose of MCTs can help increase blood ketone levels, especially when carbs are low. MCTs can also help reduce the symptoms of the “keto flu” during the early transition phase.

Important: if you’re eating high-fat meals already, be careful not to overdo your MCT intake — total fat intake should still be balanced and based on your calorie needs.

For Exercise and Endurance

Recommended dose: 1 tablespoon before workouts

When to take: 30–45 minutes before training

Many athletes take MCTs before endurance sessions to improve stamina and preserve muscle glycogen. C8 converts quickly to ketones, which your body can use as fuel alongside stored fat, especially during long-duration exercise.

If you’re training fasted, MCT oil can help you stay energized without breaking your fast.

Can You Take Too Much MCT Oil?

Yes — while MCTs are generally safe, taking too much too quickly can cause gastrointestinal side effects. These are more common with liquid MCT oil and include:

• Loose stools

• Bloating

• Stomach cramps

• Diarrhea

The risk of these side effects goes up when:

• You take more than 1 tablespoon at once without building tolerance

• You take MCTs on an empty stomach without previous experience

• You mix MCT oil with high-fiber foods too soon

That’s why MCT oil powder — especially one like Uppermost’s — is often a better choice. It’s easier on the stomach, better for travel, and doesn’t leave an oily texture in drinks.

How to Take MCT Oil Daily (Without Getting Bored)

There are plenty of creative ways to add MCT oil to your day without relying solely on your morning coffee. Here are some go-to options:

• MCT Coffee: Blend 1 scoop of Uppermost’s MCT Oil Powder with black coffee for creamy, jitter-free fuel

• Smoothies: Add to any protein shake, green smoothie, or post-workout recovery drink

• Overnight oats: Stir in a teaspoon for added creaminess and satiety

• Tea or hot cocoa: MCT powder dissolves easily into hot drinks without changing flavor

• Greek yogurt: Mix into full-fat yogurt with berries and cinnamon

• Keto treats: Use it in low-carb recipes like protein balls or mug cakes

Because Uppermost’s C8 MCT Oil Powder is unflavored and free of artificial sweeteners or fillers, it mixes well into both sweet and savory dishes.

Can You Take MCT Oil at Night?

While MCT oil is commonly used in the morning, you can also take it in the evening — especially if you’re fasting or want to support overnight ketone production.

Some people take a small dose of MCT oil before bed to reduce nighttime hunger or promote more stable energy levels through the night. However, high doses right before bed may cause restlessness in some people, so it’s best to test and see how your body responds.

How Long Does It Take to Feel the Effects of MCT Oil?

Most people feel the benefits of MCT oil within 15–30 minutes — especially in terms of energy and mental focus. When taken on an empty stomach or during fasting, the effects can be more noticeable. For longer-term metabolic benefits like fat adaptation or appetite control, consistent use over days or weeks works best.

Summary: How Much MCT Oil Per Day Is Right for You?

Here’s a quick recap:

• Start small: 1 teaspoon per day for beginners

• Build gradually: Increase to 1–2 tablespoons per day if tolerated

• Tailor to your goals: Energy, fasting, ketosis, or workouts all require different doses

• Choose C8: Pure C8 MCT oil (like Uppermost’s) is more efficient than C10 or blends

• Powder over oil: For better digestion, easier mixing, and cleaner taste

Uppermost’s MCT Oil Powder is made with pure C8 from coconuts, with whey protein isolate as the binder — no acacia fiber, no fillers, and no greasy residue. Whether you’re blending it into coffee or boosting a smoothie, it’s designed for clean energy without compromise.

Ready to Try It?

Your daily dose of clarity, energy, and focus starts here. Add Uppermost’s C8 MCT Oil Powder to your routine — and discover what smart fuel really feels like.