Yes, you can take MCT oil and coconut oil together. They share the same types of fatty acids in different concentrations, so combining them is safe and can actually give you a broader range of benefits than either oil alone. The key consideration is keeping your total intake at a reasonable level to avoid digestive discomfort.
Why the Two Oils Complement Each Other
MCT oil and coconut oil look similar on the shelf, but their fatty acid profiles are quite different. Coconut oil is roughly 46 to 54% lauric acid, with only 5 to 10% caprylic acid and 5 to 8% capric acid. Commercial MCT oil flips that ratio dramatically: a typical bottle contains around 60% caprylic acid and 38% capric acid, with barely any lauric acid at all.
This matters because your body handles these fats through different routes. Caprylic and capric acid (the dominant fats in MCT oil) are small enough to pass directly from your gut into the portal vein, reaching your liver almost immediately. Lauric acid (the dominant fat in coconut oil) behaves more like a longer-chain fat. It tends to get packaged into particles called chylomicrons and absorbed through the lymphatic system, which slows its delivery to the liver. Taking both oils together means you get a fast-acting energy source from the MCT oil alongside the slower, steadier contribution from coconut oil’s lauric acid.
Effects on Ketone Production
If you’re using these oils for a ketogenic diet or cognitive benefits tied to ketones, the difference between them is substantial. A crossover study in healthy adults found that pure caprylic acid (C8) raised blood ketone levels to a peak roughly four times higher than coconut oil. Over an eight-hour window, C8 produced ketone levels 813 to 870% above the control. Coconut oil still produced ketones, but its peak was only about 25% of what C8 achieved.
Interestingly, coconut oil shifted the type of ketones produced. It increased the ratio of one ketone body (acetoacetate) relative to another by 56% more than pure C8 did. Mixing the two oils, or blending coconut oil 50/50 with MCT oil, produced intermediate results. So if your goal is maximum ketone output, MCT oil does the heavy lifting, but coconut oil adds a modest ketone contribution along with lauric acid’s own antimicrobial and immune-supporting properties.
How Much You Can Safely Take
The most common side effects of both oils are digestive: stomach cramps, bloating, gas, diarrhea, and nausea. MCT oil is the bigger culprit here because it’s absorbed so rapidly. Research on exercise performance suggests that 30 grams of MCT oil (about two tablespoons) is the practical ceiling for most people before gastrointestinal distress becomes likely. Going above that amount significantly increases the chance of cramping or diarrhea, especially during physical activity.
Coconut oil is generally easier on the stomach because its lauric acid absorbs more slowly. Still, when you’re combining the two, your total medium-chain fat intake adds up. A practical starting point is one teaspoon of MCT oil alongside a tablespoon of coconut oil, then gradually increasing over a week or two as your gut adapts. Most people settle into a comfortable daily range of one to two tablespoons of MCT oil plus one to two tablespoons of coconut oil, depending on their overall fat intake goals.
Impact on Cholesterol and Heart Health
A meta-analysis of seven randomized trials found that MCT oil itself does not significantly affect total cholesterol, LDL (“bad”) cholesterol, or HDL (“good”) cholesterol. It did cause a small increase in triglycerides. However, the comparison matters: when MCT oil replaced unsaturated fats like olive oil, total and LDL cholesterol tended to rise. When it replaced other saturated fats like butter, there was some evidence it could actually lower them.
Coconut oil carries a heavier load of lauric acid, which has a more mixed reputation for cholesterol. It tends to raise both LDL and HDL, though its net cardiovascular effect is still debated. If you’re combining both oils, you’re adding a meaningful amount of saturated fat to your diet. That’s worth factoring into your total daily fat balance, particularly if you already consume significant saturated fat from dairy or meat.
Using Them in the Kitchen
Coconut oil handles heat better than MCT oil. Its smoke point is 350°F (177°C), making it suitable for sautéing, baking, and moderate-heat frying. MCT oil’s smoke point is lower at 302°F (150°C), which means it can break down and develop off-flavors at temperatures that coconut oil handles easily.
A straightforward approach: use coconut oil for cooking and reserve MCT oil for unheated applications like coffee, smoothies, or salad dressings. If a recipe calls for added fat at lower temperatures, either oil works fine. Combining them in a blended coffee or smoothie is one of the most popular ways people use both together, since you get the quick energy boost from MCT oil and the subtle coconut flavor from the whole oil.
Who Benefits Most From Combining Them
People on ketogenic or low-carb diets often find the combination useful because MCT oil drives rapid ketone production while coconut oil provides a versatile cooking fat that still contributes some ketones. Athletes sometimes use MCT oil as a fast fuel source before or during workouts and keep coconut oil in their regular meals for its broader fatty acid profile.
If you’re simply looking for general health benefits and don’t have specific ketone goals, coconut oil alone covers most of the same ground at a lower cost. MCT oil is the more targeted supplement, worth adding when you want concentrated caprylic and capric acid without the large dose of lauric acid that coconut oil delivers. Using both lets you adjust the ratio based on what you need on a given day: more MCT oil when you want quick mental energy, more coconut oil when you’re cooking or want a gentler fat source.