10 Evidence-Based Health Benefits of Coconut Oil

Coconut oil may help reduce hunger, improve oral health, possibly reduce seizures, and more. However, while coconut oil does have several potential benefits, it may not be great for your heart health.

Coconut oil is an increasingly popular cooking oil.

Many people praise it for its health benefits, including antimicrobial and antioxidant properties, improved skin and oral health, and weight loss potential.

Here are 10 evidence-based health benefits of coconut oil, plus some special considerations to keep in mind if you want to include it in your diet.

 1. May encourage fat burning

The consumption of oil may encourage fat burning in the body through various mechanisms.

One possible way oil may encourage fat burning is through the activation of brown adipose tissue (BAT). BAT is a type of fat tissue that generates heat by burning calories, which is a process called thermogenesis. Research has shown that certain types of oil, such as medium-chain triglycerides (MCTs) found in coconut oil, can activate BAT and increase thermogenesis, leading to greater fat burning.

Another way oil may encourage fat burning is by reducing inflammation in the body. Chronic inflammation can interfere with the body's ability to burn fat and may even promote the storage of fat. Some types of oil, such as omega-3 fatty acids found in fish oil and flaxseed oil, have anti-inflammatory properties that may help to reduce inflammation and promote fat burning.

In addition, oil may help to regulate appetite and reduce cravings for unhealthy foods. Consuming a small amount of oil with meals can help to increase feelings of fullness and satisfaction, which may lead to a reduction in calorie intake and a greater likelihood of weight loss.

However, it is important to note that while oil may have some benefits for fat burning, it is still a high-calorie and high-fat food. Consuming too much oil can lead to weight gain, so it is important to consume it in moderation as part of a balanced diet. It is also important to choose healthy oils, such as olive oil, avocado oil, and nut oils, which are rich in healthy fats and nutrients.

Summary

Researchers have found that consuming a type of saturated fat in coconut oil, called MCTs, may increase the number of calories you burn. However, it’s still unclear if coconut oil itself has this effect.

  2. May work as a quick source of energy

Coconut oil is often touted as a quick source of energy due to its high concentration of medium-chain triglycerides (MCTs). MCTs are a type of fat that the body can easily convert into ketones, which can be used by the brain and body as a source of energy.

When you consume coconut oil, the MCTs are rapidly absorbed and transported directly to the liver, where they are metabolized and converted into ketones. This process bypasses the typical digestive process for other types of fats, allowing for a quick source of energy.

In addition to providing quick energy, coconut oil may also have other health benefits, such as improving cholesterol levels, reducing inflammation, and supporting brain function.

It's important to note that while coconut oil may be a quick source of energy, it is still a high-calorie food and should be consumed in moderation as part of a balanced diet.

Summary

Coconut oil is high in MCTs, which your body metabolizes differently than LCTs. MCTs provide a rapid energy source that your body can absorb and use faster than other types of saturated fat.

 3.May have antimicrobial effects

Many natural compounds found in plants and other sources have been found to have antimicrobial effects, meaning they can inhibit or kill microorganisms such as bacteria, viruses, and fungi. One such natural compound that has been studied for its antimicrobial properties is coconut oil.

Coconut oil contains several fatty acids, such as lauric acid, capric acid, and caprylic acid, that have been shown to have antimicrobial properties. These fatty acids can disrupt the cell membranes of certain microorganisms, causing them to break down and die.

Research has shown that coconut oil may be effective against a variety of microorganisms, including bacteria that cause skin infections, fungi that cause yeast infections, and viruses that cause cold sores and other infections.

However, it's important to note that more research is needed to fully understand the antimicrobial effects of coconut oil and how it can be used to treat or prevent infections. Additionally, while coconut oil may have antimicrobial properties, it should not be used as a substitute for proper hygiene and medical treatment when necessary.

Summary

Lauric acid in coconut oil may have antimicrobial properties against a variety of harmful microorganisms.

 4. May help reduce hunger

Coconut oil has been suggested to help reduce hunger and promote feelings of fullness, which could potentially lead to weight loss. The mechanism behind this effect is thought to be related to the high concentration of medium-chain triglycerides (MCTs) found in coconut oil.

MCTs are more rapidly absorbed and metabolized by the body compared to other types of fats. This means that they can increase levels of ketones in the body, which can help suppress appetite and reduce food intake.

Several studies have investigated the effects of MCTs on hunger and calorie intake. One study found that participants who consumed MCTs at breakfast ate significantly fewer calories at lunch compared to those who consumed a breakfast high in long-chain triglycerides (LCTs), which are found in other types of fats.

Another study found that when participants consumed MCTs as part of a meal, they reported feeling fuller and more satisfied compared to when they consumed LCTs.

However, it's important to note that while coconut oil and MCTs may have some potential to reduce hunger, more research is needed to fully understand this effect and how it can be used for weight loss or other health benefits. Additionally, consuming excessive amounts of coconut oil can lead to weight gain and other negative health effects, so it's important to consume it in moderation as part of a balanced diet.

Summary

MCTs may help reduce food intake by decreasing hunger. However, evidence suggests that coconut oil doesn’t necessarily offer the same effect.

5. May help reduce seizures

Coconut oil has been studied for its potential to help reduce seizures, particularly in individuals with epilepsy. This is thought to be related to the high concentration of medium-chain triglycerides (MCTs) found in coconut oil.

MCTs are converted into ketones in the liver, which can provide an alternative source of energy for the brain when glucose is not available. In individuals with epilepsy, this can help reduce the frequency and severity of seizures.

Several studies have investigated the effects of MCTs on seizures. One study found that children with drug-resistant epilepsy who were given a ketogenic diet that included MCTs experienced a significant reduction in seizures compared to those who were not given the diet.

Another study found that adults with epilepsy who consumed a diet high in MCTs experienced a significant reduction in the frequency of seizures compared to those who consumed a diet high in long-chain triglycerides (LCTs), which are found in other types of fats.

While the use of coconut oil and MCTs for epilepsy is still being researched, these findings suggest that it may be a promising treatment option for individuals with epilepsy who do not respond well to traditional medications. However, it's important to work with a healthcare professional to determine the appropriate dosage and monitor for any potential side effects.

Summary

MCTs in coconut oil can increase blood ketone concentrations, which may help reduce seizure frequency.

6. May boost skin health

Coconut oil has been suggested to have several benefits for skin health, including moisturizing and protective effects.

Coconut oil is a rich source of medium-chain fatty acids, such as lauric acid, which have been shown to have moisturizing properties. These fatty acids can help improve skin hydration and prevent dryness, which can contribute to a variety of skin conditions such as eczema and psoriasis.

In addition to its moisturizing effects, coconut oil has also been suggested to have protective effects against damage caused by the sun's ultraviolet (UV) rays. One study found that applying coconut oil to the skin before and after sun exposure reduced the amount of UV-induced skin damage compared to using other types of oils or no oil at all.

Coconut oil may also have anti-inflammatory effects, which can help reduce redness and inflammation associated with certain skin conditions.

However, it's important to note that while coconut oil may have some potential benefits for skin health, it is a high-fat oil that may not be suitable for all skin types. It's always best to consult with a healthcare professional or dermatologist before using coconut oil on the skin to determine the most appropriate use and dosage..

7. May protect your hair 

Coconut oil has been suggested to have several benefits for hair health, including moisturizing, protective, and strengthening effects.

Coconut oil can penetrate the hair shaft and provide deep moisturization, helping to reduce dryness and breakage. Its high concentration of fatty acids can also help improve the strength and flexibility of hair strands.

In addition to its moisturizing and strengthening effects, coconut oil has also been suggested to have protective effects against damage caused by environmental stressors such as sun exposure and pollution. Its high concentration of antioxidants can help neutralize free radicals and prevent oxidative damage to the hair.

Coconut oil may also have antibacterial and antifungal properties, which can help reduce dandruff and other scalp conditions.

To use coconut oil for hair, it can be applied directly to the hair and scalp as a deep conditioning treatment or used as a pre-shampoo treatment. It can also be used as a styling product to help control frizz and add shine.

However, it's important to note that while coconut oil may have some potential benefits for hair health, it may not be suitable for all hair types. It's always best to consult with a healthcare professional or hair care specialist before using coconut oil on the hair to determine the most appropriate use and dosage.

Summary

Coconut oil may help strengthen your hair by increasing flexibility and reducing the breakage of hair strands.

 8. May improve oral health

Coconut oil has been suggested to have several benefits for oral health, including reducing plaque buildup and preventing tooth decay and gum disease.

Coconut oil contains lauric acid, which has been shown to have antimicrobial properties. When used as a mouthwash, coconut oil can help reduce the amount of harmful bacteria in the mouth that can contribute to plaque buildup, cavities, and gum disease.

In addition to its antimicrobial effects, coconut oil has also been suggested to have anti-inflammatory effects, which can help reduce inflammation in the gums and prevent gum disease.

Coconut oil can be used as a natural mouthwash by swishing a tablespoon of coconut oil in the mouth for 10-20 minutes before spitting it out. This is commonly known as oil pulling and has been used in traditional Ayurvedic medicine for centuries.

While coconut oil may have some potential benefits for oral health, it's important to note that it should not be used as a replacement for regular dental hygiene practices such as brushing and flossing. It's always best to consult with a dentist or healthcare professional before using coconut oil for oral health purposes to determine the most appropriate use and dosage.

Summary

Coconut oil may be a cost-effective way to improve oral health due to its lauric acid content.

9. May help reduce symptoms of Alzheimer’s disease

Coconut oil has been suggested to have potential benefits for individuals with Alzheimer's disease by providing an alternative source of energy for the brain.

Alzheimer's disease is characterized by a reduced ability of the brain to use glucose for energy. Coconut oil contains medium-chain triglycerides (MCTs), which can be converted into ketones in the liver and used as an alternative source of energy for the brain.

Several studies have investigated the effects of MCTs on individuals with Alzheimer's disease. One study found that consumption of MCTs improved cognitive function in individuals with mild to moderate Alzheimer's disease.

Another study found that daily consumption of coconut oil for 21 days improved cognitive function in individuals with Alzheimer's disease compared to those who did not consume coconut oil.

While the use of coconut oil for Alzheimer's disease is still being researched, these findings suggest that it may be a promising treatment option for individuals with Alzheimer's disease who have a reduced ability to use glucose for energy. However, it's important to work with a healthcare professional to determine the appropriate dosage and monitor for any potential side effects.

Summary

Since coconut oil is rich in MCTs, which significantly increase blood levels of ketones, it may potentially help with symptoms of Alzheimer’s disease. However, further studies are needed.

10. A good antioxidant source

Coconut oil has been suggested to have antioxidant properties, which can help protect the body against damage caused by free radicals.

Free radicals are unstable molecules that can cause damage to cells and contribute to a variety of health problems, including aging, cancer, and heart disease. Antioxidants work by neutralizing free radicals and preventing them from causing damage.

Coconut oil contains several antioxidants, including vitamin E and polyphenols. Vitamin E is a fat-soluble antioxidant that helps protect cell membranes from oxidative damage, while polyphenols are a group of antioxidants that have been shown to have a variety of health benefits.

While coconut oil may be a good source of antioxidants, it's important to note that it should not be used as a replacement for a diet rich in fruits, vegetables, and other antioxidant-rich foods. It's always best to consume a variety of antioxidant-rich foods as part of a balanced diet to ensure optimal health benefits.

Summary

Coconut oil is a good source of antioxidants, which provide anti-inflammatory, anti-diabetic, and brain-protective effects.

 Special considerations

While coconut oil has been suggested to have several potential health benefits, there are some special considerations to keep in mind:

Coconut oil is high in saturated fat: Coconut oil is high in saturated fat, which can raise cholesterol levels and increase the risk of heart disease. It's important to consume coconut oil in moderation and as part of a balanced diet.

Coconut oil may not be suitable for all skin types: While coconut oil has been suggested to have benefits for skin health, it may not be suitable for all skin types, particularly those with acne-prone or oily skin. It's always best to consult with a healthcare professional or skin care specialist before using coconut oil on the skin.

Coconut oil may not be suitable for all hair types: While coconut oil has been suggested to have benefits for hair health, it may not be suitable for all hair types, particularly those that are fine or prone to buildup. It's always best to consult with a healthcare professional or hair care specialist before using coconut oil on the hair.

Coconut oil may interact with certain medications: Coconut oil may interact with certain medications, particularly those that are used to lower cholesterol levels or thin the blood. It's important to talk to a healthcare professional before using coconut oil if you are taking any medications.

Quality of coconut oil varies: The quality of coconut oil can vary depending on how it is produced and processed. It's important to choose high-quality, organic, and unrefined coconut oil to ensure maximum health benefits.

The bottom line

Coconut oil has a number of emerging benefits for your health, both when you add it to your diet or use it for cosmetic purposes.

However, be sure to consume it in moderation. Health authorities advise keeping your intake moderate to avoid increasing your risk of heart disease.

How we reviewed this article:

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

Current Version

Dec 22, 2021

Written By

Rifti smith