MCT Oil VS MCT Powder – Which Should You Take?

This is one of the most common questions asked by people who wish to supplement their diet with medium chain triglycerides (MCT). This is one of those questions where there is no right or wrong answer. It all comes down to personal preferences.

Before weighing the pros and cons of each product, it’s important to understand how these products work.

How to use MCT oil and MCT powder

MCT oil like the name suggests is an oil and comes in liquid form. It’s mixed in coffee or drizzled on salads as salad dressing or just swallowed in liquid form.

MCT powder comes in powder form and is stirred and dissolved into coffee or sprinkled into curries, soup, etc. Despite being a powder, it’s still a medium chain triglyceride and is as potent as the oil.

Now let’s take a look at the pros and cons


For starters, MCT oil is much more convenient. You can easily swallow it or mix it into coffee and drink it up. MCT oil is also absorbed by the body much more rapidly.


Many people who are on a keto diet and following an intermittent fasting protocol, usually time their meals after their workouts. If you’re consuming MCT oil, the fats will go into the blood stream and be absorbed by the liver quickly.

MCT powder on the other hand takes longer to be absorbed by the body. So, if you need a quick burst of energy, you’d be better off with MCT oil.


MCT powder mixes better in coffee. This is one of the biggest bugbears that keto dieters have. MCT oil doesn’t mix well in coffee, and like any oil, floats to the top.

Some people have a difficult time adjusting to this, and drinking bulletproof coffee becomes more of a chore than a pleasurable treat. In cases like these, the powder will be better than the oil.


MCT oil usually lasts much longer than MCT powder. So, if you’re making your purchases in bulk, you’re better off with the oil. If you prefer powder, it’s better to buy what you can consume within the expiry period. This will prevent wastage.

Ease of use

When used with cooking, MCT oil is a breeze to use. However, for other uses such as mixing in coffee, etc. MCT powder is easier to use.
It’s also not oily or greasy, easier to clean up and doesn’t have the same hassles that come from dealing with oil.

Your constitution

How your body responds to MCT oil will determine if you go with the powder or the oil. Some people’s constitution makes them have diarrhea or stomach problems when they consume the oil.

For folks like these, MCT powder will be the best option. It’s worth noting that when you first start using MCT oil, it’s best to go slow and start off with half a teaspoon or 1 tsp a day and gradually build up until you can take 1 tablespoon a day.

Sometimes, building up to it will give your body time to adapt to the oil and accept it without much issue.

At the end of the day, whether you use MCT oil or MCT powder, the benefits to be gained are about the same. If you think this issue warrants further observation, you can try and test both out to find what works for you.