What to know about coconut oil

Possible benefits
Supporters claim coconut oil provides various health benefits.

Increasing good cholesterol

There are two types of cholesterol: high-density lipoprotein (HDL), or good cholesterol, and low-density lipoprotein (LDL), or bad cholesterol. HDL appears to help reduce levels of LDL, and high levels of HDL may help boost cardiovascular health.

Some researchersTrusted Source have argued that medium-chain triglycerides (MCTs), a component in coconut oil, may help boost levels of good cholesterol. Participants took 1 tablespoon of coconut oil twice daily for 8 weeks.

However, resultsTrusted Source have varied. One small study in 2004 found the opposite. In research, dietary MCT increased bad cholesterol in 17 healthy young men. The scientists did not study any other indicators of heart health.

A 2016 studyTrusted Source found no clear evidence that coconut oil either benefits or harms cholesterol levels.

However, findingsTrusted Source published in 2018 suggested that extra virgin coconut oil’s impact on cholesterol may be similar to that of olive oil. So far, the results remain inconclusive, and more studies are needed.

Controlling blood sugar
Findings from a 2009 animal study suggested that MCTs, present in coconut oil, may help preserve insulin sensitivity. The review also listed the specific beneficial health effects of MCT oil, not coconut oil, in 29 studies.

However, other investigations have not foundTrusted Source the same results. This study on mini pigs, however, looked at an excess calorie, high fat diet that also included hydrogenated fats and high fructose.

Reducing stress

Virgin coconut oil may have antioxidant properties. In a rodent studyTrusted Source, it appeared to reduce stress resulting from exercise and chronic cold. Researchers believe that virgin coconut oil could be useful in treating some kinds of depression.

Shiny hair

Some people apply coconut oil to their hair to increase shine and protect it from damage. It may penetrate the scalp better than mineral oils.

However, one studyTrusted Source of people with similar hair types found no difference in hair condition between those who used coconut oil and those who did not.

Healthy skin

Applying a coconut extract to human skin may enhance its protective barrier functions and have an anti-inflammatory effect, says a 2017 studyTrusted Source.

These findings could have implications for medicine but not for the diet.

Applying a coconut extract to human skin may enhance its protective barrier functions and have an anti-inflammatory effect, says a 2017 studyTrusted Source.

These findings could have implications for medicine but not for the diet.

Preventing liver disease

In a 2017 studyTrusted Source, rats with liver disease consumed a high glucose diet either with or without coconut oil. Those who consumed coconut oil had better measures of liver health after 4 weeks than those who did not.

This suggests that some elements in coconut oil may help protect the liver.

Dental health

A 2017 reviewTrusted Source discusses the importance of oil pulling for dental health. Oil pulling is a traditional oral treatment. It involves swishing an oil around the oral cavity, in a similar way to the modern mouthwash.

Studies have found coconut oil pulling to protect against cavities, improve gingivitis, and influence the oral bacterial balance.

Weight loss
A studyTrusted Source comparing two products found that coconut oil was less likely to trigger diabetes and weight gain in mice. Some have interpreted this as meaning coconut oil can help people lose weight.

One reason weight gain occurs is when people consume more calories than they use for energy.

All high fat foods and oils are high in calories. One tablespoon of coconut oil, weighing 13.6 grams (g) contains 121 caloriesTrusted Source, which is more than lard and butter and slightly less than sunflower oil.

Adding more high fat, calorie dense foods to a diet that contains carbohydrates and plenty of calories may not result in weight loss.