Studies have found that 2 tablespoons (30 ml) seems to be an effective dose.
This has been shown to benefit weight, reduce belly fat and improve other health markers (5Trusted Source, 6Trusted Source).
Some studies used up to 2.5 tablespoons (39 grams) per day, depending on calorie intake (1Trusted Source, 2Trusted Source, 3Trusted Source, 4Trusted Source).
Two tablespoons provide about 18 grams of medium-chain triglycerides, which is within the range of 15–30 grams that has been shown to increase metabolic rate (7Trusted Source).
Eating 2 tablespoons (30 ml) per day is a reasonable amount that leaves room for other healthy fats in your diet, such as nuts, extra virgin olive oil and avocados.
However, start slowly to avoid the nausea and loose stools that may occur with high intake. Take 1 teaspoon per day, gradually increasing to 2 tablespoons per day over 1–2 weeks.
