Getting more MCTs (medium-chain triglycerides) into your diet is easier than many people think. These special fats are naturally found in foods like coconut oil and certain dairy products. They are valued because the body can quickly turn them into energy.

Unlike many other fats, MCTs are processed rapidly and used as fuel rather than stored in the body. This makes them popular for people looking to support steady energy, mental focus, and metabolic health.

For many people, the first sign of MCT benefits is feeling more consistent energy during the day instead of experiencing energy spikes and crashes.

What Are MCTs and Why Are They Different?

MCTs, or medium-chain triglycerides, are a type of dietary fat with a shorter chemical structure than most other fats.

Because they are shorter, they are:

• Absorbed quickly in the digestive system
• Sent directly to the liver
• Converted into usable energy faster than other fats

Most fats must go through a longer digestion process before the body can use them. MCTs are different because they can be used as energy much more quickly.

This is why MCTs are often described as a fast energy source rather than a heavy fat.

Looking to Try MCTs?

Our team recommends:

• Melrose MCT Original Kick Start Liquid - Mr Vitamins

• Tropeaka MCT Oil Powder - Mr Vitamins

What Is MCT Oil?

MCT oil is a supplement made from medium-chain triglycerides, a type of fat found in coconut oil and palm kernel oil. These fats are absorbed quickly and converted into energy, which is why MCT oil is commonly used to support metabolism, energy levels, and mental focus.

Unlike many other dietary fats, MCT oil is quickly absorbed and sent directly to the liver, where it can be converted into energy. Because of this fast digestion process, MCT oil is often used to support energy levels, mental focus, and metabolism.

How to Use MCT Oil

MCT oil can be easily added to everyday foods and drinks.

Common ways to use MCT oil include:

• Adding it to coffee or tea
• Blending it into smoothies
• Drizzling it over salads
• Mixing it into yogurt or oatmeal

Most people start with 1 teaspoon to 1 tablespoon per day and increase gradually to allow the body to adjust.

Potential Benefits of MCT Oil

MCT oil is commonly used to support several areas of health and performance.

Some potential benefits include:

• Quick energy source - MCTs are rapidly converted into fuel
• Mental focus - ketones produced from MCTs can support brain energy
• Metabolism support - MCTs may help the body burn fat for energy
• Exercise performance - some people use MCTs for endurance and stamina

Because of these effects, MCT oil is often used in keto, low-carb, and performance-focused diets.

How MCTs Support Energy and Focus

When MCTs reach the liver, they can be converted into ketones, which the brain can use as an alternative energy source.

This process may help support:

• Mental clarity
• Sustained focus
• Physical stamina
• More stable energy levels

Many people prefer MCTs because they provide energy without the sharp spikes and crashes often associated with sugary foods or stimulants.

Because they are easier to digest than many other fats, some people also find them gentler on the stomach when used in moderate amounts.

Where Can You Find MCTs Besides Coconut Oil?

Coconut oil is one of the most well-known sources of MCTs, but it is not the only option.

Palm kernel oil can also provide similar MCT content when it is carefully sourced. It has a neutral taste and can work well in cooking.

However, it is important to understand the difference between palm kernel oil and palm oil.

Palm oil comes from the fruit of the palm tree and contains far fewer MCTs. Palm kernel oil comes from the seed and contains a higher concentration of these fats.

Cold-pressed oils are generally preferred because heavy processing can change the structure of the fat.

MCT Oil vs Coconut Oil: What’s the Difference?

MCT oil and coconut oil both contain medium-chain triglycerides, but they are not the same. Coconut oil naturally contains about 50-60% MCTs, while MCT oil is a concentrated source made by extracting these fats.

Because MCT oil is more concentrated, the body can convert it into energy more quickly. Coconut oil, however, still contains beneficial fats and can be a useful whole-food source of MCTs.

What Foods Are High in MCTs?

Certain dairy products naturally contain small amounts of MCTs.

Milk from:

• Cows
• Goats
• Sheep

All contain these fats, though in smaller amounts compared with coconut oil.

Among these options, sheep’s milk often stands out because it contains a higher percentage of MCTs along with beneficial nutrients like protein, calcium, and minerals.

Regularly including these foods in your diet can contribute to overall MCT intake.

Sheep’s Milk Cheeses That Contain MCTs

Cheeses made from sheep’s milk naturally keep the fat profile of the milk.

Some well-known varieties include:

• Roquefort (France)
• Pecorino (Italy)
• Feta (Greece)
• Manchego (Spain)
• Ossau-Iraty (France)

Many people find sheep’s milk cheeses easier to digest than some cow’s milk products, and they can be enjoyed as part of meals or snacks.

Does Goat Cheese Contain MCTs?

Goat cheese does contain some MCTs, although it is not considered a concentrated source.

Goat milk fat has a higher percentage of medium, and short-chain fatty acids compared with many cow’s milk products. This contributes to goat milk’s reputation for being easier to digest.

The fat particles in goat milk are also smaller, which allows the body to break them down more efficiently.

For people who prefer whole foods rather than oils or supplements, goat cheese can still provide small amounts of beneficial fats.

Understanding Different Types of Dietary Fats

MCTs are only one type of fat. It is helpful to understand how other fats fit into a balanced diet.

Choosing a variety of minimally processed fats can support energy, digestion, and overall health.

At the same time, some highly processed oils are better consumed in smaller amounts.

Good Fats That Support Energy and Digestion

Fats that are often considered supportive include those that are stable and easier for the body to process.

Examples include:

• Coconut oil (rich in MCTs)
• Palm kernel oil
• Dairy fats from sheep and goat milk
• Monounsaturated fats such as olive oil

These fats are often digested more efficiently and can help support steady energy levels.

Another traditional fat is ghee, which contains short-chain fatty acids and is commonly used in cooking.

Fats That Are Best Used in Moderation

Some fats are more heavily processed and may be less stable when used frequently.

Examples include:

• Sunflower oil
• Safflower oil
• Soy oil
• Corn oil

These oils are often processed at high temperatures, which can change their structure.

Canola oil is another commonly used oil that is highly refined and often genetically modified, which is why some people prefer less processed alternatives.

Why Ghee Is a Popular Cooking Fat

Ghee is a traditional fat made by removing the milk solids from butter.

This process leaves a fat that:

• Contains short-chain fatty acids
• Is easy for many people to digest
• Has been used in traditional diets for centuries

Because the milk proteins are removed, some people who struggle with dairy tolerate ghee better than regular butter.

How to Build an MCT Routine That Lasts

The easiest way to include MCTs in your diet is to make them part of your daily routine.

Consistency is often more important than precision. Small habits are easier to maintain over time than strict rules.

Many people find it helpful to add MCTs to routines they already follow, such as:

• Morning coffee or tea
• Breakfast smoothies
• Cooking meals at home

Pairing MCT intake with existing habits reduces decision fatigue and helps maintain consistency.

Rotating between whole food sources and small amounts of concentrated MCT products can also help keep meals enjoyable and balanced.

MCTs: Now You Know MCTs 

Are healthy, easy-to-digest fats that can help with energy, weight management, and even brain health. Whether you get them from coconut oil, palm kernel oil, sheep's milk, yogurt, or traditional cheeses, they're a great addition to your diet.

Ready to add more MCTs to your day? Shop Mr Vitamins' trusted range of MCT oils and supplements online or via Click & Collect, with expert-approved options designed to fit real routines and real goals.

Resources 

EatingWell. (2022) What is ghee and how is it different from butter? Available at: https://www.eatingwell.com/article/8011812/what-is-ghee/ (Accessed: 4 April 2026).

Everyday Health. (n.d.) Whole foods diet: What it is and how it works. Available at: https://www.everydayhealth.com/diet-nutrition/whole-foods-diet/ (Accessed: 4 April 2026).

Mr Vitamins. (n.d.) Liver health: Natural support for your body’s hardest working organ. Available at: https://www.mrvitamins.com.au/blogs/health-advice/liver-health-natural-support-for-your-body-s-hardest-working-organ (Accessed: 4 April 2026).

Food52. (n.d.) Warm drink recipes for winter. Available at: https://food52.com/story/21325-warm-drink-recipes-for-winter (Accessed: 4 April 2026).

Cheese.com. (n.d.) Ossau Fermier cheese. Available at: https://www.cheese.com/ossau-fermier/ (Accessed: 4 April 2026).

WebMD. (n.d.) Medium-chain triglycerides (MCTs): Uses, side effects and interactions. Available at: https://www.webmd.com/vitamins/ai/ingredientmono-915/medium-chain-triglycerides-mcts (Accessed: 4 April 2026).