How Much MCT Oil Should You Take Daily? Safe Dosage & Guidelines

MCT oil is a popular supplement for energy, ketone support, and brain health — but how much should you take? Intake can vary widely depending on your tolerance, goals, and how much your body handles saturated fats. In this guide, we'll break down safe daily amounts, explain how to start low and gradually build up, and provide practical strategies to minimize side effects.

For beginners, start with 1 tsp and scale up to 1 tbsp per day. For seasoned users, enjoy up to 2 tbsp per day. Here’s a quick look at how much MCT oil you should take to start, and how to scale the dose once you’re used to it.

In this article, you will learn:

• Can you have too much MCT oil?
• How much MCT oil you should take
• How to choose the best MCT oil for your body

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Can You Have Too Much MCT Oil?

There is such a thing as too much MCT oil, and it comes with some unpleasant (although relatively harmless) side effects.

MCT oil is unusual. You digest it through a different pathway than the one most fats take. That’s a good thing - MCT oil converts to energy very quickly and is less likely to store as body fat.

However, MCT oil’s rapid and unusual digestion also means your body can’t handle too much of it at one time. Excess MCT oil causes sudden digestive distress. It’s nothing dangerous, but it’s unpleasant.

Fortunately, you can avoid digestive distress from MCT oil pretty easily. All you have to do is be mindful of the amount of MCT oil you take and choose a high-quality MCT oil like Natural Force Organic MCT Oil, which is made from pure coconuts.

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MCT Oil for Beginners

It’s worth saying right off the bat that there aren’t any studies that show exactly how much MCT oil you should take. However, we’ve been offering MCTs for a while - and using them ourselves - and we’ve come up with a fairly foolproof way to avoid taking too much MCT oil.

The key is to start small and work your way up. Your body isn’t used to MCT oil at first, so you don’t want to shock the system with a full dose. Instead, we suggest building up over the course of a week.

• For the first three days: Take ~5-7g of MCTs. That’s one teaspoon of MCT oil or two teaspoons of Creamy MCT Oil.
• For days 3-6: Bump up to ~10g of MCTs. That’s 2 tsp of MCT oil, or 1 tbsp + 1 tsp of Creamy MCT Oil.
• On day 7: Try a full 14g dose of MCTs. 1 tbsp of MCT oil, or 2 tbsp of Creamy MCT Oil

After that, your body should be comfortable with MCTs. If you accidentally take too much, scale back a bit for a couple days. You’ll know if it’s too much.

MCT Oil for Seasoned Users

Once you’ve built up to a full 14g dose of MCT oil, you should tolerate it pretty well. You can try working up to multiple servings per day (2 tbsp of MCT oil, or 3 tbsp of Creamy MCT Oil) for extra benefits.

There’s no need to cycle MCT usage, but you can get different benefits depending on the time of day you take MCTs. Here are two of our favorite uses for more seasoned users:

• In your morning coffee for extra focus and fat burning. This Dairy Free Keto Bullet Coffee Recipe is delicious, or you can mix Creamy MCT Oil right into black coffee instead of creamer.
• As a pre-workout for an energy boost. Take a tablespoon 30 minutes before the gym. Bonus tip: MCT oil stacks nicely with our all-natural, Organic Grass-fed Whey Protein Powder.

Only Use High-Quality MCTs

If you’re new to MCT oil, start slow. Get your body used to it over a week or so. After that, feel free to play around with different doses and different times of day to see what works best for you.

Looking for a good source of MCT oil? Our MCT oil and Creamy MCT Oil are both organic, non-GMO, sugar-free, and sustainably sourced from 100% coconuts.

Frequently Asked Questions (FAQ)

What is a good starting dose of MCT oil?
Most experts recommend beginning with 1 teaspoon (about 5 g) daily and gradually increasing to avoid digestive issues.

What is a typical daily maintenance dose of MCT oil?
A common maintenance range is 1–2 tablespoons (15–30 g) per day, depending on your goals and tolerance.

Is there a maximum safe dose for MCT oil?
According to research and health sources, up to 4–7 tablespoons (60–100 mL) per day is generally considered the upper limit for healthy adults.

What happens if I take too much MCT oil?
High intake may cause digestive side effects like nausea, diarrhea, cramping, or bloating.

How can I increase my MCT oil dose safely?
Increase your dose gradually over several days or weeks, spread it out across your meals, and consider mixing it into foods or drinks to reduce digestive discomfort.

Does MCT oil interact with other supplements or meds?
There are no widely reported serious drug interactions, but as with any supplement, it's wise to consult with a healthcare provider — especially if you have liver conditions or are managing blood lipids.

And if you want to learn more, check out our guide to the benefits of MCT oil. Thanks for reading!

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