Expert's opinion
The article is a subjective view on this topic written by writers specializing in medical writing.
It may reflect on a personal journey surrounding struggles with an illness or medical condition, involve product comparisons, diet considerations, or other health-related opinions.
Although the view is entirely that of the writer, it is based on academic experiences and scientific research they have conducted; it is fact-checked by a team of degreed medical experts, and validated by sources attached to the article.
The numbers in parenthesis (1,2,3) will take you to clickable links to related scientific papers.
Best MCT Oil: Top 5 Picks For Keto In 2024
Updated on
- Written by Blanca Garcia, RDN
Medically reviewed by
Melissa Mitri, MS, RD
All articles are produced independently. When you click our links for purchasing products, we earn an affiliate commission. Learn more about how we earn revenue by reading our advertise disclaimer.
Performance Lab MCT Brain Support
- GMP (Good Manufacturing Practices) certified, USDA organic, non-GMO (genetically modified organisms)
- Caffeine-free, Non-irradiated
- No soy, egg, fish, shellfish, dairy, peanut, or wheat
Onnit MCT Oil
- Flavored MCT oil
- No sugar added
- 0% MCT from palm oil
Bulletproof MCT Oil
- Flavorless
- No added sugars, artificial flavors
- Comes in two-size bottles (16 oz and 32 oz)
Looking to lose some weight? Being on the ketogenic diet can certainly be one way to get there. Following a keto-friendly diet is a popular diet that is usually high in fat, moderate in protein, and very low in carbohydrates.
Because carbohydrates are the main source of energy for the brain and body, having a low amount of carbs means you need to get your energy from a different source. As your body becomes depleted in carbs on a keto diet, your body begins to burn fat for energy, thus producing ketones. This process is known as a state of ketosis[1].
When on the ketogenic diet, the goal is to get to a state of ketosis where you produce ketone bodies from the breakdown of fat. These ketone bodies can then be used for energy. Using that oil is another way of getting fat into your body that is quickly absorbed for energy use.
MCT is a popular supplement that stands for medium-chain fatty acids. It is a type of fat that is easily digested and used for energy while on a keto diet. Many keto proponents consider it a healthy fat for this reason, even though it is sourced from saturated fat-rich coconut oil.
Using MCT oils as an energy source can sound funny in that using fat to lose fat may not make sense. But it’s about the type of fat and how it breaks down in the body. It is a particular type of fat seen to be efficiently utilized for energy that may help burn fat.
Best MCT Oil For Keto In (April. 2024)
- Performance Lab MCT Brain Support – Editor’s Choice
- Onnit MCT Oil – Best Value
- Bulletproof MCT Oil – Best transparent ingredients
- Quest Nutrition MCT Oil Powder – Best ease of use
- Perfect Keto MCT Oil Powder– Best variety of flavors
What Is MCT Oil?
There are two types of fats – medium-chain (MCT) and long-chain triglycerides (LCT), classified based on their chemical structure.
MCT may potentially help with weight management, making them useful to include while on a keto-friendly diet. This is usually found in four different types of forms, such as:
- Caproic acid (C6)
- Caprylic acid (C8)
- Capric acid (C10)
- Lauric acid (C12)
The best MCT oils that are most commonly used in oil supplements are capric acid and caprylic acid. MCT oils are typically derived from coconut and palm, and dairy products[2] like whole milk and butter.
While on a keto diet, the number of carbs on the diet does not provide the body with enough energy, forcing the body to burn fat for energy instead. But in order to provide energy to the brain, you need a type of fat that can get through the blood-brain barrier. MCT oils contain small fat molecules that can enter the blood-brain barrier more easily to help provide energy.
Best MCT Oil On The Market In 2024
Performance Lab MCT Brain Support
An organic MCT oil supplement that is made with organic coconuts that are not irradiated, is vegan-friendly and flavor-neutral for versatility in use.
- GMP-certified, USDA organic coconuts, non-GMO
- Caffeine-free, Non-irradiated
- No soy, egg, fish, shellfish, dairy, peanut, or wheat
- High in calories
- Contains tree nuts (coconut)
Performance Lab has the best MCT oil capsules, the Performance Lab MCT Brain Support; has the medium chain triglycerides capric acid and caprylic acid, made from organic coconuts and non-GMO coconuts. This organic MCT oil supplement is vegan-friendly, GMP-certified, caffeine-free, non-GMO, soy-free, gluten-free, and made with no synthetic additives.
The coconuts are also derived from non-irradiated sources. Coconuts are considered tree nuts; therefore, this could be an issue if you are allergic to tree nuts.
This MCT oil supplement is flavor-neutral and easy to add to coffee, shakes, and smoothies. You can even use it to mix it with salad dressings, sauces, and soups. It’s recommended to take it with foods that contain protein and fat to reduce an upset stomach. It’s designed to increase energy for the brain and metabolism.
You can purchase this MCT oil supplement as a single bottle, or you can purchase it in bulk for a discount. You get a 30-day 100% money-back guarantee for the first order of up to three bottles. In order to receive a refund, the unused products must be returned.
Onnit MCT Oil
An MCT oil that comes in a variety of flavors and has the versatility of uses in hot or cold foods.
- Flavored MCT oil
- No sugar added
- 0% MCT from palm oil
- Flavor may not be palatable
An MCT oil that comes in a variety of flavors and has the versatility of uses in hot or cold foods.
- Flavored MCT oil
- No sugar added
- 0% MCT from palm oil
- Flavor may not be palatable
Onnit MCT oil’s top benefit is its diverse flavors such as almond milk latte, creamy vanilla, mocha, and creamy coconut. Its medium-chain fatty acids are from lauric acid, caprylic acid, and capric acid, and are sourced from coconut oil.
Contrary to many other fats – medium-chain oil companies, Onnit chooses not to use palm oil, making Onnit a company that also cares about the environment. Typically palm oil is extracted from the African palm tree, the tree can also be successfully grown in Indonesia, which has taken up large areas of the orangutan environment, becoming the leading cause of orangutan extinction and climate change.
The sweetener source is the stevia leaf, although some clients have reported that some flavors may be too sweet. There are some reports that MCT oil with lauric acid may leave a bad aftertaste, but lauric acid is the most abundant fatty acid in coconut and is often used to make MCT oil. The reality is that it all depends on the person and their ability to tolerate the flavor.
It also comes with Gum Arabic to emulsify the MCT oil for easy mixing into hot or cold beverages. With this MCT oil, you won’t experience clumping or lumping, and it is one of the few MCT oils that can be mixed with more foods like ice creams, hot chocolate, coconut milk, whipped cream, and bananas.
You can subscribe and get a discount, with delivery options ranging from weekly to up to 90 days. You get a 90-day money-back guarantee; a refund is guaranteed if you return the bottle half full; otherwise, you get store credit.
Bulletproof MCT Oil
A keto-friendly MCT oil is a way of fueling your body, sourced from coconut oil with no added sugars and unflavored.
- Flavorless
- No added sugars, artificial flavors
- Comes in two-size bottles (16 oz and 32 oz)
- High-calorie
- May cause stomach pain
Bulletproof MCT oil contains two different types of medium-chain triglycerides – capric acid and caprylic acid and is sourced from coconut oil. This is an unflavored MCT oil that can be easily incorporated into smoothies and salad dressings.
The MCT oil is designed to reduce cravings, provide steady energy throughout the day, and help keep your focus. You can make a one-time purchase or subscribe and save 20 percent with delivery options ranging from two to a twelve-week supply.
You also get a 30-day money-back guarantee. The return will only be honored if you contact the company first and then send the old product.
Quest Nutrition MCT Oil Powder
An MCT oil that is in powder form can be included in favorite meals, protein shakes, or a homemade creation.
- In powder form
- Gluten-free
- Mixes well in coffee
- Contains milk, and is processed in a facility that also processes major food allergens like eggs, peanuts, soy, wheat, and tree nuts
- Complicated return policy
Quest Nutrition has many products; one of their products is the MCT oil powders. Having the option to take MCT oil powders can make it easier to add to foods. You can add this powder to foods, protein shakes, or any of your creations.
Clients have reported that it mixes well in coffee. Unfortunately, the type of MCT oil is not disclosed, so it is difficult to compare and choose from other MCT oils. This MCT oil in powder is gluten-free, but it is processed in a facility where other major allergen foods are processed.
You can make a one-time purchase or subscribe and save 10% with a delivery choice of 15 days or 30 days. You get a 90-day money-back guarantee. However, the return policy is not easy, and you have to provide a detailed explanation for the return and expect an explanation for the return.
Perfect Keto MCT Oil Powder
An MCT oil in powder form that can provide medium-chain triglycerides with added prebiotic fiber and no artificial sweeteners.
- Multiple flavors
- No artificial sweeteners, Stevia rebaudiana as a sweetener
- Added acacia fiber
- May cause an upset stomach
Perfect Keto has the best MCT oil powder form; it can be used in the morning as a creamer in your coffee, in the afternoon to curb your hunger, in your dessert, or at snack time. It can help meet your daily fat requirements or give an extra boost of energy to focus. Some consumers have reported that it also mixes well with coffee.
This is a high-fat coconut source that can help you feel full longer, especially during moments of fasting. This oil powder also has acacia fiber added, which is in the process of becoming classified as an approved fiber by the FDA. Fiber can further bump up satiety and keep you full. It’s also sweetened with the natural calorie-free sweetener from the stevia plant.
You can make a one-time purchase and even have the option of a payment plan. You get a 30-day money-back guarantee as long as you return the product.
Who Should Take MCT Oil?
There are many possible health benefits to taking this oil. It can boost energy, improve mental clarity, brain function, and brain health, promote energy, support weight loss, and manage some health conditions.[3]
Any healthy adult who is looking for such benefits can take a high-quality MCT as part of their daily fat intake of the day, not in addition. Consuming too much fat can contribute to fat storage, no matter how healthy the fat may be. Learn about the best MCT oil for weight loss and ketosis.
MCT Oil Benefits
MCT oils are commonly used while on a keto diet as an energy source, but it does have other possible benefits. It could potentially promote healthy weight management or weight loss.[4] It could be a good source of quick energy; the body easily absorbs the medium-chain triglycerides making them readily available for energy use.[5]
In athletes, this oil can help in the reduction of lactate build-up in the muscle as well as up the use of fat for energy.[6]
There is the possibility that can help with managing epilepsy,[7] Alzheimer’s disease,[8] or autism.[9] There is also research that shows MCT oils may provide antifungal and antimicrobial[10] benefits, and may help reduce harmful bacterial growth.
Because MCT has been associated with fat loss, there is a possibility that it can help control disease in the cardiovascular system. MCT oils can have some effects on blood pressure, high cholesterol, inflammation, and overall body mass index.[11]
If you have diabetes, MCT oils can also have a positive effect. In its role in reducing body fat, it may also help support healthy insulin levels and aid in managing diabetes.[12]
Potential Side Effects Of MCT Oil
MCT oils have some great benefits, but there are some drawbacks. The first and most important one is it’s high in calories. If you are just taking it without a balanced diet and exercise, it may potentially contribute to fat accumulation[13] in the liver and excess calorie intake
Some users have reported stomach upset after consumption; therefore, most manufacturers will instruct to start with small dosages until tolerated.
How To Choose The Best MCT Oils?
When choosing the best MCT oil for keto and weight management, you’ll want to seek a high-quality. To be considered high quality, the source should be organic, non-GMO coconuts and they should be third-party tested to ensure they meet quality and potency standards.
If you are vegan, finding a vegan-certified may also be part of your criteria.
Another source of medium-chain triglycerides is derived from palm oil. However, most people now avoid products made of palm oil as it contributes to deforestation and loss of habitat for animals, and can be an issue for environmental sustainability.
Frequently Asked Questions
MCT is produced via a process called fractionation.[14] This process separates the different types of fats from long-chain and medium-chain triglycerides and retains specific fatty acids as part of the product.
There is no standard dosage; you will need to follow the manufacturer’s recommendation.
You can add them to coffee, smoothies, and protein drinks. Some MCT oil brands can be added to your food.
The most commonly reported side effect is an upset stomach. Some manufacturers will recommend starting out with a smaller dose for this reason until tolerated.
MCT oil is often used to help with energy production, but there are some studies that say that it may benefit weight loss or weight management.[15] More research is still warranted in regards to MCT’s role in weight management.
Other possible benefits of MCT oil are its role in supporting energy, mental clarity and focus, and weight management.
Yes, the medium-chain triglycerides are smaller chains that can quickly be absorbed by the body and used as energy.
Yes, you can purchase powder form as well.
+ 15 sources
Health Canal avoids using tertiary references. We have strict sourcing guidelines and rely on peer-reviewed studies, academic researches from medical associations and institutions. To ensure the accuracy of articles in Health Canal, you can read more about the editorial process here
- Cox, Pete J., Kirk, T., Ashmore, T., Willerton, K., Evans, R., Smith, A., Murray, Andrew J., Stubbs, B., West, J., McLure, Stewart W., King, M. Todd, Dodd, Michael S., Holloway, C., Neubauer, S., Drawer, S., Veech, Richard L., Griffin, Julian L. and Clarke, K. (2016). Nutritional Ketosis Alters Fuel Preference and Thereby Endurance Performance in Athletes. Cell Metabolism, [online] 24(2), pp.256–268. doi:10.1016/j.cmet.2016.07.010.
- Rial, S., Karelis, A., Bergeron, Karl-F. and Mounier, C. (2016). Gut Microbiota and Metabolic Health: The Potential Beneficial Effects of a Medium Chain Triglyceride Diet in Obese Individuals. Nutrients, [online] 8(5), p.281. doi:10.3390/nu8050281.
- Takeishi, J., Tatewaki, Y., Nakase, T., Takano, Y., Tomita, N., Yamamoto, S., Mutoh, T. and Taki, Y. (2021). Alzheimer’s Disease and Type 2 Diabetes Mellitus: The Use of MCT Oil and a Ketogenic Diet. International Journal of Molecular Sciences, [online] 22(22), p.12310. doi:10.3390/ijms222212310.
- St-Onge, M-P., Mayrsohn, B., O’Keeffe, M., Kissileff, H.R., Choudhury, A.R. and Laferrère, B. (2014). Impact of medium and long chain triglycerides consumption on appetite and food intake in overweight men. European Journal of Clinical Nutrition, [online] 68(10), pp.1134–1140. doi:10.1038/ejcn.2014.145.
- Takeuchi (2018). The application of medium-chain fatty acids: edible oil with a suppressing effect on body fat accumulation. Asia Pacific journal of clinical nutrition, [online] 17 Suppl 1. Available at: https://pubmed.ncbi.nlm.nih.gov/18296368/
- NOSAKA, N., SUZUKI, Y., NAGATOISHI, A., KASAI, M., WU, J. and TAGUCHI, M. (2009). Effect of Ingestion of Medium-Chain Triacylglycerols on Moderate- and High-Intensity Exercise in Recreational Athletes. Journal of Nutritional Science and Vitaminology, [online] 55(2), pp.120–125. doi:10.3177/jnsv.55.120.
- Thevenet, J., De Marchi, U., Domingo, J.S., Christinat, N., Bultot, L., Lefebvre, G., Sakamoto, K., Descombes, P., Masoodi, M. and Wiederkehr, A. (2016). Medium‐chain fatty acids inhibit mitochondrial metabolism in astrocytes promoting astrocyte‐neuron lactate and ketone body shuttle systems. The FASEB Journal, [online] 30(5), pp.1913–1926. doi:10.1096/fj.201500182.
- Augustin, K., Khabbush, A., Williams, S., Eaton, S., Orford, M., Cross, J.H., Heales, S.J.R., Walker, M.C. and Williams, R.S.B. (2018). Mechanisms of action for the medium-chain triglyceride ketogenic diet in neurological and metabolic disorders. The Lancet Neurology, [online] 17(1), pp.84–93. doi:10.1016/s1474-4422(17)30408-8.
- Evangeliou, A., Vlachonikolis, I., Mihailidou, H., Spilioti, M., Skarpalezou, A., Makaronas, N., Prokopiou, A., Christodoulou, P., Liapi-Adamidou, G., Helidonis, E., Sbyrakis, S. and Smeitink, J. (2003). Application of a Ketogenic Diet in Children With Autistic Behavior: Pilot Study. Journal of Child Neurology, [online] 18(2), pp.113–118. doi:10.1177/08830738030180020501.
- Shilling, M., Matt, L., Rubin, E., Visitacion, M.P., Haller, N.A., Grey, S.F. and Woolverton, C.J. (2013). Antimicrobial Effects of Virgin Coconut Oil and Its Medium-Chain Fatty Acids onClostridium difficile. Journal of Medicinal Food, [online] 16(12), pp.1079–1085. doi:10.1089/jmf.2012.0303.
- Sabri Ahmed Rial, Karelis, A.D., Bergeron, K.-F. and Mounier, C. (2016). Gut Microbiota and Metabolic Health: The Potential Beneficial Effects of a Medium Chain Triglyceride Diet in Obese Individuals. Nutrients, [online] 8(5), pp.281–281. doi:https://doi.org/10.3390/nu8050281.
- Nagao, K. and Yanagita, T. (2010). Medium-chain fatty acids: Functional lipids for the prevention and treatment of the metabolic syndrome. Pharmacological Research, [online] 61(3), pp.208–212. doi:10.1016/j.phrs.2009.11.007.
- Chamma, C.M. de O., Bargut, T.C.L., Mandarim-de-Lacerda, C.A. and Aguila, M.B. (2017). A rich medium-chain triacylglycerol diet benefits adiposity but has adverse effects on the markers of hepatic lipogenesis and beta-oxidation. Food & Function, [online] 8(2), pp.778–787. doi:10.1039/c6fo01663d.
- Hamm, W. (1995). Trends in edible oil fractionation. Trends in Food Science & Technology, [online] 6(4), pp.121–126. doi:10.1016/s0924-2244(00)88995-5.
- Kinsella, R., Maher, T. and Clegg, M.E. (2017). Coconut oil has less satiating properties than medium chain triglyceride oil. Physiology & Behavior, [online] 179, pp.422–426. doi:10.1016/j.physbeh.2017.07.007.
Written by:
Blanca Garcia, RDN
Medically reviewed by:
Medically reviewed by:
