MCT Oil
Find MCT oil as liquid, powder and softgels, from C8-only to C8 and C10 blends. We explain which type suits coffee, keto or training, how to start without stomach upset, and what MCT can and cannot do.Read more →
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How MCT oil works and which type fits your routine
What MCT oil is
MCT stands for medium-chain triglycerides, fats with a shorter carbon chain than most fats in your food. That short chain matters. MCTs skip part of the normal digestion of fat and go straight to the liver, where the body burns them for energy or turns them into ketones. Most MCT oil is distilled from coconut oil, some from palm kernel oil. Coconut oil itself is only partly MCT, so this page sits in our wider range of fatty acids as a concentrate, not as an everyday cooking oil.
C8, C10 and why the label matters
The numbers on a bottle count carbon atoms. C8 (caprylic acid) converts to ketones the fastest. C10 (capric acid) works a little slower and lasts longer. C12 (lauric acid) behaves more like an ordinary long-chain fat, so an oil built on C12 does less of what people buy MCT for. C6 tastes harsh and is the fraction most often linked to stomach complaints, which is why careful producers remove it. A label that says only "MCT oil" with no percentages tells you very little.
Liquid, powder or softgels
Liquid is the most concentrated format and the cheapest per gram. It stirs into coffee, smoothies and dressings, although it needs a quick blend to stop it floating on top. Powder is MCT dried onto a fibre carrier, which slows absorption and is usually the gentler choice for a sensitive stomach. Softgels travel well, but you need a handful to match one tablespoon of oil, so they suit small, steady use. People on a low-carb or keto diet mostly pick liquid.
How we choose the MCT oil we stock
We look at three things: the fatty acid profile, the source and the serving you can realistically reach. We prefer oils that state their C8 and C10 percentages on the label, because a bottle marked only "MCT" can lean heavily on C12. We favour coconut-sourced oils, and with capsules we check that a serving is worth swallowing at all. We buy directly from the brands, with no intermediaries, and every product passes our compliance team before it goes live. We test products ourselves, and independent labs spot-check batches. See how we select brands.
Who it suits and what to expect
MCT oil suits people following keto, endurance athletes, and anyone who wants fat in their morning coffee instead of a snack. Be clear about what it is: pure fat, so pure calories. One tablespoon is roughly 14 grams of fat. There is no authorised UK or EU health claim for MCT, which is why we describe how it behaves in the body instead of promising a result. If steady daily energy is your goal, look at our range for everyday energy as well. Start with one teaspoon a day and build up over one to two weeks. Most people who react badly simply started too fast.
Frequently asked questions
What is MCT oil?
MCT oil is a concentrated fat made up of medium-chain triglycerides: fats with a shorter carbon chain than the fats in meat, butter or olive oil. Because the chain is short, they are absorbed quickly and sent straight to the liver, where they are used for energy or converted into ketones. It is sold as a liquid, as a powder and in softgel capsules, and it has a neutral taste and smell.
Is MCT oil made from coconut or from palm?
Both are used. MCT oil is distilled from coconut oil or from palm kernel oil, and many products blend the two. Coconut-sourced oil is the more common choice in the UK, partly for sustainability reasons and partly because shoppers ask for it. The finished fatty acids are chemically the same, so the difference is about sourcing rather than performance. If it matters to you, check the label: good products state the source clearly.
Which type of MCT should I choose: C8, a blend, powder or capsules?
It depends on how sensitive your stomach is and how you plan to use it.
| Type | Main MCTs | Suits |
|---|---|---|
| Pure C8 oil | Caprylic acid | Fastest ketones, focus |
| C8 and C10 oil | Caprylic, capric | Everyday all-rounder |
| MCT powder | Usually C8 and C10 | Sensitive stomachs, travel |
| Softgels | Usually C8 and C10 | Small, steady daily use |
A C8 and C10 blend is the sensible starting point for most people.
How much MCT oil should I take, and when?
Start with one teaspoon (about 5 ml) a day for the first few days, then increase gradually to one or two tablespoons if you tolerate it well. Most people take it in the morning, in coffee or a smoothie, because that fits the reason they bought it. Taking it with food slows absorption and reduces discomfort. Avoid late evening if you find it keeps you alert. Always follow the serving on the label.
Why does MCT oil upset some people's stomachs?
MCTs are absorbed very fast and draw water into the gut, which can cause cramps, bloating or loose stools if you take too much too soon. Four things help: start with a small amount, take it with a meal, drink enough water, and increase the dose only every few days. Products containing C6 are more likely to irritate, so choose an oil that lists only C8 and C10. Powder is generally the gentlest format.
Can I cook with MCT oil, and how should I store it?
MCT oil is not a frying oil. It has a low smoke point, so it burns and tastes bitter at high heat. Use it cold or lukewarm: stirred into coffee or tea, blended into a smoothie, whisked into a dressing, or drizzled over a finished dish. Store the bottle at room temperature, away from light and heat. It does not need refrigeration, and glass bottles help keep the oil fresh.
Does MCT oil break a fast?
Strictly speaking, yes. MCT oil contains calories, so from a technical point of view any amount ends a fast. That said, it contains no carbohydrate and no protein, so it does not raise blood sugar. Many people who fast for appetite control still take it in black coffee because it holds hunger off until the first meal. If your goal is a full calorie-free fast, leave it out and take it with breakfast instead.
MCT oil is a saturated fat: does it count towards my daily limit?
Yes. MCTs are saturated fats, and a tablespoon adds roughly 14 grams to your daily total. That is a real share of the UK guidance, so it is worth planning for rather than adding on top of everything else.
| Group | Maximum saturated fat per day |
|---|---|
| Women | About 20 g |
| Men | About 30 g |
| Children | Less than adults |
Most people use MCT in place of another fat, and keep unsaturated fats such as fish and algae omega-3 as the base of their diet.
