What to combine MCT oil with

MCT oil is rarely consumed on its own — it is usually added to coffee, shakes, or dishes, and athletes combine it with other supplements. Our editorial team examined what MCT combines with best, which popular combinations have no scientific basis, and what is best avoided.

Why think about combinations

MCT oil is rarely consumed on its own. It is added to coffee, shakes, porridge, and salads, and in sports nutrition it is combined with other supplements. Both tolerance and effect depend on exactly what MCT is combined with.

From a physiological standpoint, the main task of a good combination is to slow the arrival of medium-chain fatty acids in the small intestine and thereby reduce the risk of gastric discomfort. Proteins, fiber, and other food components do this naturally.

The second task is to complement MCT with what it lacks. The oil contains only fat: it has no protein, carbohydrates, fiber, vitamins, or minerals. Therefore, on its own it cannot be a complete meal.

Finally, some combinations are popular but have no convincing scientific basis or may even worsen well-being. Our editorial team examined both groups.

Good combinations: coffee, protein, fiber

Coffee.The best-known format is coffee with MCT oil or powder. Caffeine itself stimulates lipolysis and energizes, while MCT adds calories and a feeling of satiety. There is no evidence of “synergistic” fat burning, but as a convenient method of intake this combination is quite acceptable. It is better to blend the oil so that it forms an emulsion.

Protein shake.Adding 5–10 g of MCT to a protein shake makes it more filling and higher in calories. Protein slows gastric emptying, so the oil is tolerated better. For those gaining weight, this is a simple way to increase the energy value of the diet without a large volume of food.

Porridge, yogurt, smoothies.Complex carbohydrates and fiber are another way to soften the effect of MCT on the GI tract. Oatmeal with a spoonful of oil and berries provides both quick energy from fats and lasting energy from carbohydrates.

Salads and cold dishes.MCT oil has no taste, so it can partly replace other oils in dressings. At the same time, you should keep sources of unsaturated fats in your diet — olive oil, nuts, fish — since MCT contains no essential fatty acids.

Combinations in ketogenic nutrition

People on a keto diet often use MCT to maintain ketone levels. In this context, accompanying products become important.

Electrolytes.In the first weeks of low-carbohydrate eating, the body loses more sodium and water. The headache and weakness sometimes attributed to MCT are often connected precisely with this. Adequate intake of fluid and salt, as well as of foods rich in potassium and magnesium, helps to get through the adaptation more easily.

Exogenous ketones (salts or esters of beta-hydroxybutyrate).Some users combine them with MCT to raise ketones faster. Such a combination can indeed increase the level of ketone bodies in the blood, but there is no evidence of additional benefit for health or performance, and ketone salts additionally burden the GI tract and provide a significant amount of sodium.

Complete protein foods.On a keto diet it is easy to “skew” the diet toward fats and get too little protein. MCT should be combined with eggs, meat, fish, or protein to preserve muscle mass.

For a therapeutic ketogenic diet, all combinations are determined by a doctor and dietitian, since there a precise calculation of the ratio of fats, proteins, and carbohydrates matters.

Sports supplements and MCT

Our editorial team often receives questions about combining MCT with other sports supplements. We have summarized the answers in a table.

The combination of MCT with carbohydrates during prolonged work deserves a separate mention. This idea was tested in the studies by Jeukendrup and colleagues (1998) and Goedecke and colleagues (2005): participants received a carbohydrate drink with MCT added. No benefits for performance were found, and the gastric symptoms and worsened sprint in some participants were noticeable.

Combining with protein, on the contrary, makes practical sense: protein is necessary for recovery after training (Jäger et al., 2017), and MCT adds energy without creating a large volume of food.

Our editorial team advises trying any new combinations during training rather than before competitions.

What to avoid

Some combinations do not carry serious danger but make the use of MCT less comfortable or less beneficial.

• MCT on an empty stomach in a large dose— the most common cause of nausea and diarrhea.
• MCT as a replacement for all fats— you lose the essential omega-3 and omega-6 fatty acids.
• MCT “on top” of every meal— excess calories and a risk of weight gain.
• MCT for frying— low smoke point, breakdown products.
• Several ketogenic supplements at once without a purpose— an unnecessary burden on the GI tract and your wallet.

For people taking medications, it is important to remember: a substantial change in diet, for example switching to ketogenic eating with a large amount of MCT, can affect the need for glucose-lowering or other medications. Such a change should be coordinated with a doctor.

You also should not combine MCT with alcohol in the hope of “protecting the liver” or similar effects: there are no such data, and in both cases the liver receives an additional load.

The general rule is simple: MCT is a supplement to complete food, not a replacement for it.

Editorial conclusions

MCT oil works best in combination with proteins, fiber, and complex carbohydrates: this way it is tolerated better and fits into a balanced diet.

Coffee with MCT is a convenient format, but without “magic” synergy. On a keto diet, electrolytes and an adequate amount of protein are important, and exogenous ketones provide no proven additional benefit.

Combining MCT with carbohydrates during prolonged exercise does not improve performance and can cause discomfort.

We also recommend reading our articles “How to take MCT oil,” “Myths about MCT oil,” and “Egg protein: what it is and how it works.”

References

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2. Goedecke JH, Clark VR, Noakes TD, Lambert EV. The effects of medium-chain triacylglycerol and carbohydrate ingestion on ultra-endurance exercise performance. Int J Sport Nutr Exerc Metab. 2005;15(1):15–27.
3. Clegg ME. Medium-chain triglycerides are advantageous in promoting weight loss although not beneficial to exercise performance. Int J Food Sci Nutr. 2010;61(7):653–679.
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5. Jäger R, Kerksick CM, Campbell BI, et al. International Society of Sports Nutrition position stand: protein and exercise. J Int Soc Sports Nutr. 2017;14:20.
6. Vandenberghe C, St-Pierre V, Pierotti T, Fortier M, Castellano CA, Cunnane SC. Tricaprylin alone increases plasma ketone response more than coconut oil or other medium-chain triglycerides: an acute crossover study in healthy adults. Curr Dev Nutr. 2017;1(4):e000257.
7. Kerksick CM, Wilborn CD, Roberts MD, et al. ISSN exercise & sports nutrition review update: research & recommendations. J Int Soc Sports Nutr. 2018;15(1):38.