Originally Posted May 2017 / Updated July 2023

One of the hottest products in health food stores today is organic coconut oil. Once maligned because it is largely composed of saturated fat, what consumers have come to understand is that the saturated fats from coconut oil are different than the ones found in animal products. Specifically, they are shorter and utilized by the body in beneficial ways. 

Coconut oil contains what are referred to as short- and medium-chain triglycerides while the saturated fats in animal products are long-chain triglycerides. Being shorter in length, short- and medium-chain triglycerides are handled by the body differently and are preferentially sent to the liver to be burned as energy.

The benefits of coconut oil are many, but let's focus on just three key areas: weight loss promotion, supporting brain health, and promoting oral health.

Supports Weight

Coconut oil may help support weight management. Being shorter in length, short- and medium-chain triglycerides are handled by the body differently and are preferentially sent to the liver to be burned as energy. One analogy is that they act like kindling to help stoke the fire of metabolism. The reason is that these fats may help support weight management by increasing the body's metabolic rate and burning of fat.¹ 

In one human clinical trial, the fat-burning (thermogenic) effect of a high-calorie diet containing 40 percent fat as medium-chain fatty acids was compared to one containing 40 percent fat as long-chain fatty acids.² The thermogenic effect of the medium-chain fat diet was almost twice that of the long-chain fat diet—120 calories versus 66 calories—leading the researchers to conclude that the excess energy provided by medium-chain fats was not stored as fat but burned. In a follow-up study, medium-chain fats given over six days increased thermogenesis by 50%.³

There are also human clinical studies that have shown that coconut oil promotes weight loss, but more research is needed on this use.⁴ It may be that coconut oil is only helpful as long as calories in excess of the body's needs are not being consumed. 

In one human clinical study, a coconut oil-enriched diet produced a significant decrease in abdominal fat stores compared to chia or safflower oil.⁵ In another study, when obese men consumed 30 ml (two tablespoons) of virgin coconut oil per day for four weeks, they experienced a 2.86 cm decrease in their waist circumference.⁶ 

Women have also been shown to be responsive to the weight loss effects of coconut oil.⁷ In one randomized, double-blind clinical trial found that women aged 20–40 years who took 30 ml of coconut oil daily for 12 weeks reduced their waist circumference by 1.4 cm and body mass index (BMI) by 0.5 kg/m2 while the women in the placebo group (soybean oil) did not significantly reduce their waist circumference or BMI. The women taking coconut oil also raised their level of HDL (good cholesterol) and lowered the ratio of bad (LDL) to good cholesterol (LDL:HDL ratio).⁷ This effect of coconut oil on blood lipids was confirmed in another human clinical trial that included both men and women.⁸ 

Supports Brain Health

The mechanism suggested for the benefit of coconut oil on brain health is that coconut oil's MCTs can also increase energy production within brain cells, thereby increasing overall brain power.¹ In particular, eating a coconut oil-enriched Mediterranean diet has been shown to improve brain function.⁹

Antimicrobial Actions Support Oral Health

Coconut oil is used in "oil pulling," an age-old practice in Ayurvedic medicine to promote oral and systemic health.¹⁰ Oil pulling involves taking approximately one teaspoon to one tablespoon of coconut oil and holding it in the mouth, and swishing it through the teeth for anywhere between five and twenty minutes first thing in the morning before brushing the teeth and again at night. After the time it is held and swished around in the mouth, the oil is spat out and the teeth can be brushed.

The benefits of coconut oil pulling may be the result of coconut oil's antimicrobial properties against the bacteria linked to both cavities and gum inflammation.^1,10 Several randomized, controlled clinical trials have shown oil pulling with coconut oil promotes oral health. These benefits may be partially the result of its antimicrobial action. In one trial, researchers compared the effect of coconut oil pulling with chlorhexidine, a popular antimicrobial mouthwash, in reducing the level of Streptococcus mutans, the oral bacteria linked to cavities. In this study, coconut oil was equal to chlorhexidine in reducing the S. mutans count in the saliva.¹²

In another study 60 adolescents between 16–18 years of age with gingivitis (inflammation of the gums) due to dental plaque, coconut oil pulling produced a 50% decrease in objective measurements of gingivitis and plaque measurement after four weeks. The authors concluded "Oil pulling has been proven to be an effective method in reducing plaque formation and plaque-induced gingivitis."¹³ Coconut oil pulling is also safe and without side effect.¹⁰ 

Most people feel the difference in how smooth and clean their teeth feel the first time they perform oil pulling with coconut oil. 

What to Look for When Buying Coconut Oil

Organic, unrefined, virgin coconut oil is the preferred form for many reasons. For example, virgin coconut oil contains phenolic compounds that contribute to its antioxidant activity. Laboratory results show that it has a greater antioxidant power than more refined varieties, including purified MCTs.

California Gold Nutrition Organic Virgin Coconut Oil is an example of high-quality coconut oil. This non-GMO product contains no hexane or pesticides, and it's certified organic by Quality Assurance International and USDA organic. It is also iTested for contaminants.

California Gold Nutrition Organic Virgin Coconut Oil is cold-pressed and unrefined. So, it has a light coconut scent and flavor, making it a perfect addition to any diet but also for topical uses. 

Simple Ways to Use Coconut Oil

There are simple ways to use coconut oil. It makes a delicious spread or dip, and it can also replace butter in any baking recipe on a 1:1 basis. Coconut oil can be used for sautéing, pan-frying, and stir-frying, but it has a lower smoke point than olive, avocado, macadamia nut, and canola oil. The "smoke point" is the temperature at which, when heated, an oil will begin to smoke. Unrefined coconut oil smokes in the range of 350° F, while extra virgin olive oil and avocado oil are generally well above 400° F. The bottom line with using coconut oil in cooking is avoiding high heat. 

Coconut oil can also be used topically as a moisturizer.

Below are some other ways coconut oil can be used.

Coconut Oil and Boosting Energy

Combine 1 tablespoon of coconut oil with ½ tablespoon of chia seeds and spread on a slice of whole-grain bread for an energy boost. Another great way to get some extra energy is by blending a spoonful of coconut oil and a natural sweetener like honey, allulose, xylitol, or stevia into a cup of coffee. The oil's quick-burning fats can double as an energy booster alongside the caffeine. Plus, it's a rich, creamy alternative to dairy creamers. In fact, there are many premade coconut oil or MCT-based creamers on iHerb.

Healthy Coconut Chocolate Recipe 

Those with a bit of a sweet tooth will love chocolate coconut fondue, which melts together 1 tablespoon of coconut oil and 2 cups of melted dark chocolate and results in a mixture that's perfect for coating fresh fruits.

Coconut Oil for Baking

In addition to using coconut oil to replace butter, vegetable oil, or shortening when baking, it can also be used to grease pans and baking sheets.

Homemade Coconut Mayo

For a more unconventional use of coconut oil, blend it into a homemade mayonnaise spread. Combine four egg yolks, 1 tablespoon apple cider vinegar, and ½ teaspoon dried mustard in a blender. Slowly add 1 cup melted coconut oil and ½ cup olive oil while still blending. Once the mixture is smooth, serve and enjoy!

References:

1. Deen A, Visvanathan R, Wickramarachchi D, et al. Chemical composition and health benefits of coconut oil: an overview. J Sci Food Agric. 2021 Apr;101(6):2182-2193.
2. Hill JO, Peters JC, Yang D, et al. thermogenesis in humans during overfeeding with medium-chain triglycerides. Metabolism. 1989 Jul;38(7):641-8.
3. Hill JO, Peters JC, Swift LL, Yang D, Sharp T, Abumrad N, Greene HL. Changes in blood lipids during six days of overfeeding with medium or long chain triglycerides. J Lipid Res. 1990 Mar;31(3):407-16.
4. Clegg ME. They say coconut oil can aid weight loss, but can it really? Eur J Clin Nutr. 2017 Oct;71(10):1139-1143. 
5. Oliveira-de-Lira L, Santos EMC, de Souza RF, Matos RJB, Silva MCD, Oliveira LDS, Nascimento TGD, Schemly PALS, Souza SL. Supplementation-Dependent Effects of Vegetable Oils with Varying Fatty Acid Compositions on Anthropometric and Biochemical Parameters in Obese Women. Nutrients. 2018 Jul 20;10(7):932.
6. Liau KM, Lee YY, Chen CK, Rasool AH. An open-label pilot study to assess the efficacy and safety of virgin coconut oil in reducing visceral adiposity. ISRN Pharmacol. 2011;2011:949686.
7. Assunção ML, Ferreira HS, dos Santos AF, Cabral CR Jr, Florêncio TM. Effects of dietary coconut oil on the biochemical and anthropometric profiles of women presenting abdominal obesity. Lipids. 2009 Jul;44(7):593-601.
8. Khaw KT, Sharp SJ, Finikarides L, Afzal I, Lentjes M, Luben R, Forouhi NG. Randomised trial of coconut oil, olive oil or butter on blood lipids and other cardiovascular risk factors in healthy men and women. BMJ Open. 2018 Mar 6;8(3):e020167.
9. de la Rubia Ortí JE, García-Pardo MP, Drehmer E, et al. Improvement of Main Cognitive Functions in Patients with Alzheimer's Disease after Treatment with Coconut Oil Enriched Mediterranean Diet: A Pilot Study. J Alzheimers Dis. 2018;65(2):577-587.
10. Shanbhag VK. Oil pulling for maintaining oral hygiene – A review. J Tradit Complement Med. 2016 Jun 6;7(1):106-109. 
11. Ogbolu DO, Oni AA, Daini OA, Oloko AP. In vitro antimicrobial properties of coconut oil on Candida species in Ibadan, Nigeria. J Med Food. 2007 Jun;10(2):384-7. doi: 10.1089/jmf.2006.1209. PMID: 17651080.
12. Kaushik M, Reddy P, Sharma R, et al. The Effect of Coconut Oil pulling on Streptococcus mutans Count in Saliva in Comparison with Chlorhexidine Mouthwash. J Contemp Dent Pract. 2016 Jan 1;17(1):38-41.
13. Peedikayil FC, Sreenivasan P, Narayanan A. Effect of coconut oil in plaque related gingivitis - A preliminary report. Niger Med J. 2015 Mar-Apr;56(2):143-7.