Quick answer: MCT oil contains medium-chain fats that are absorbed quickly and converted into ketones, which can make ketosis easier. Because keto limits fruits, grains and legumes, pay attention to magnesium, potassium and B vitamins by eating plenty of leafy greens, avocado, nuts, seeds and quality protein. Research also suggests ketones may support mitochondrial function.
What are MCTs?
Medium-chain triglycerides have fatty acids 6 to 12 carbons long. Unlike long-chain fats, they go straight to the liver, where they are burned for energy or turned into ketones. Coconut oil is a natural source.
Using MCT oil
Start with small amounts and increase slowly, since MCT oil can cause stomach upset and diarrhea. It is still a concentrated source of calories. Discuss the amount with your provider.
Micronutrients that need attention
- Magnesium: muscle and nerve function, heart rhythm (leafy greens, nuts, seeds)
- Potassium: fluid balance and muscle function (avocado, leafy greens, salmon). See balancing electrolytes
- B vitamins: energy production and brain function (meat, eggs, fish)
Keto and mitochondria
Ketones as fuel
Beta-hydroxybutyrate is an efficient fuel for mitochondria.
Lower oxidative stress
Lower blood sugar may reduce reactive oxygen species that damage mitochondria.
Mitochondrial biogenesis
Animal research suggests keto may encourage new mitochondria to form.
Nutrients for ATP production
- Magnesium
- B vitamins
- Zinc
- Vitamin C
- Calcium, copper, chromium and manganese
Healthy aging lens
Mitochondrial function declines with age. Movement, sleep and a nutrient-dense diet support it. See mitochondrial health.
When to see a naturopathic doctor
- You have diabetes or take insulin, sulfonylureas or SGLT2 inhibitors (risk of low blood sugar or ketoacidosis)
- You take blood pressure medication or diuretics
- You have kidney, liver, gallbladder or pancreas disease, or high cholesterol
- You are pregnant, breastfeeding, or have a history of disordered eating
- You want a keto plan tailored to your labs and goals
See a medical provider promptly for nausea and vomiting, abdominal pain, confusion, fruity-smelling breath with rapid breathing, or very high blood sugar or ketone readings, which can signal ketoacidosis.
Want a keto plan that’s safe for your health?
A free 15-minute consultation with Dr. Kneessi. No cost, no obligation. In-office in Odenton, MD or by telehealth.
Frequently asked questions
What is MCT oil good for on keto?
It is quickly turned into ketones, which can help with ketosis.
Does MCT oil have side effects?
It can cause digestive upset, especially in larger amounts.
Which nutrients can run low on keto?
Magnesium, potassium and B vitamins are common concerns.
Does keto help mitochondria?
Early research suggests it may.
Sources
This article is for educational purposes only and is not medical advice. It does not replace an individual evaluation. Talk with your healthcare provider before starting supplements or changing medications, especially if you are pregnant, nursing, or managing a health condition.
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