The Top 6 Health Benefits and Uses of Coconut Oil

Coconut oil is derived from the white flesh (endosperm) of mature coconuts, which grow on the coconut palm tree (Cocos nucifera). It is classified as a tropical oil and is predominantly composed of saturated fat (about 80% to 90%), much of which is in the form of medium-chain triglycerides (MCTs), particularly lauric acid [1], [2].

There are two main types:

1. Virgin Coconut Oil (VCO): Made from fresh coconut flesh without excessive heat or chemical processing. It retains a distinct, tropical coconut flavor and aroma, along with higher levels of bioactive compounds like polyphenols [2].
2. Refined Coconut Oil: Made from dried coconut flesh (copra) and undergoes extensive processing, often including bleaching and deodorizing, which results in a neutral odor and taste. This version has a higher smoke point and is often used for cooking where a neutral flavor is desired.

Given its high saturated fat content, experts advise using coconut oil in moderation and as part of a varied diet, not as the primary cooking oil [3].

Coconut Oil Nutrition Facts

The following are the approximate nutritional values for a 1-tablespoon (13.6-gram) serving of coconut oil [4]:

Note: Coconut oil contains no cholesterol, fiber, or significant amounts of vitamins and minerals. The trace amounts of plant sterols present are insufficient to have a meaningful effect on cholesterol absorption [4].

Is Coconut Oil a Healthy Addition to Your Diet?

If consumed in appropriate quantities and as a replacement for other less healthy solid fats, virgin coconut oil may offer certain benefits due to its unique fatty acid profile [1], [3]. However, the high content of saturated fat necessitates moderation, and more research is needed to fully understand its long-term effects compared to unsaturated oils [3].

Potential Health Benefits of Coconut Oil

1. Supports Hair and Skin Health

Coconut oil has been demonstrated to be a safe and effective moisturizer for conditions like xerosis (rough, dry skin) [1]. When applied to hair, it can penetrate the hair shaft, and studies suggest it can significantly reduce protein loss for both damaged and undamaged hair, contributing to better hair health [1].

2. May Support Weight Management

Coconut oil is a source of medium-chain triglycerides (MCTs), which are metabolized differently than long-chain triglycerides (LCTs). Because lauric acid (the main MCT in coconut oil) is largely directed to the liver and may be used as a quick source of energy rather than being stored as fat, some studies suggest a potential, albeit small, role in weight loss and enhanced metabolism [1], [5]. However, human studies often yield mixed results, and more research is needed to confirm a strong link between coconut oil consumption and clinically significant weight loss [1].

3. May Help Boost HDL (“Good”) Cholesterol Levels

Some clinical trials have indicated that consuming virgin coconut oil may lead to an increase in high-density lipoprotein (HDL) cholesterol levels, which is often referred to as “good cholesterol” because it helps remove other forms of cholesterol from the bloodstream [1], [2]. It is important to note that some studies also show it can raise low-density lipoprotein (LDL or “bad”) cholesterol, which underscores the need for continued moderation and further long-term research [3].

4. Provides a Quick Source of Energy

The medium-chain triglycerides (MCTs) in coconut oil are absorbed directly into the portal circulation and transported straight to the liver, where they can be rapidly converted into ketones and utilized as a quick energy source, similar to carbohydrates [1]. In contrast, long-chain triglycerides (LCTs) must travel through the lymphatic system and bloodstream before being utilized or stored.

5. May Enhance Brain Function

Ketones, which are produced when the body metabolizes MCTs, serve as an alternative energy source for brain cells [6]. This has led to research suggesting that MCTs, and by extension coconut oil, may help reduce some symptoms of Alzheimer’s disease by providing a fuel source for injured brain cells [6]. Further large-scale human clinical trials are necessary to establish a definitive link between coconut oil consumption and improved cognitive function in the general population.

6. Exhibits Potential Antimicrobial Effects

The high content of lauric acid (nearly 50% of the fatty acids) and its derivative, monolaurin, found in coconut oil, has been studied for its antibacterial and antifungal properties [1], [2]. Research indicates it may have an inhibitory effect against various disease-causing organisms [2].

Practical Uses of Coconut Oil

Coconut oil is a versatile product with various applications beyond the kitchen.

1. Cooking: Refined coconut oil is a popular choice for high-heat cooking due to its neutral flavor and stability. Virgin coconut oil is best used for baking or light sautéing where its tropical flavor is desired. Remember to use it in moderation due to its saturated fat content.
2. Skin Moisturizer: It acts as an effective natural emollient, helping to hydrate and soften the skin. It can be applied to dry areas like elbows, heels, and hands.
3. Hair Conditioner/Mask: Used as a pre-wash mask, it can help deeply nourish the hair and scalp, potentially minimizing protein loss and breakage.
4. Oil Pulling: This ancient practice involves swishing a tablespoon of coconut oil in the mouth for several minutes. Due to its lauric acid content, it is often used to support oral hygiene and help reduce harmful bacteria [2].
5. Natural Shaving Aid: It can be used as a simple, chemical-free alternative to shaving cream, helping the razor glide smoothly and leaving the skin moisturized.

Conclusion

Coconut oil is a versatile fat with a unique composition, primarily made up of medium-chain saturated fatty acids like lauric acid. It offers potential benefits for skin, hair, and as a rapid energy source. However, because of its high saturated fat content, it should be consumed in moderation as part of a balanced diet and used as a substitute for other less healthy fats, rather than in addition to them [3]. For maximum benefits, virgin coconut oil is generally recommended.

Before making any significant changes to your dietary routine, especially if you have pre-existing health conditions or are concerned about your cholesterol levels, consult with a qualified healthcare provider or registered dietitian [3].

Disclaimer: This article is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Please consult a healthcare provider or registered dietitian before beginning any new wellness practice or making significant dietary changes, especially if you have an existing medical condition, such as heart disease or high cholesterol, or are taking medication.

Frequently Asked Questions (FAQs)

What is coconut oil primarily used for?

Coconut oil is widely used in cooking, baking, and for its topical benefits on skin and hair, acting as a natural moisturizer and conditioner.

Is it advisable to consume coconut oil daily?

While moderate daily consumption may offer some benefits, it is high in calories and saturated fat. The American Heart Association advises limiting saturated fat intake to less than 6% of total daily calories [3]. It is best to use it in moderation as a substitute for other solid fats, not as an added fat source.

Can I use coconut oil on my face?

Yes, coconut oil is a natural and effective facial moisturizer and makeup remover. However, if you have very oily or acne-prone skin, use it sparingly or avoid it, as it is considered comedogenic (pore-clogging) for some individuals.

How does coconut oil support the body?

Coconut oil provides energy via medium-chain fatty acids that are easily digested and rapidly converted into a quick source of fuel. Its unique composition also contributes to its potential role in skin health and antimicrobial effects.

References

[1] Deen, A., Visvanathan, R., Wickramarachchi, D., Marikkar, N., Nammi, S., Jayawardana, B. C., & Liyanage, R. (2020). Chemical composition and health benefits of coconut oil: An overview. Journal of the Science of Food and Agriculture, 101(6), 2137–2147. https://doi.org/10.1002/jsfa.10870

[2] Wallace, T. C. (2019). Health effects of coconut oil—A narrative review of current evidence. Journal of the American College of Nutrition, 38(2), 97–107. https://doi.org/10.1080/07315724.2018.1497562

[3] Sacks, F. M., Lichtenstein, A. H., Wu, J. H. Y., Appel, L. J., Forouhi, M. N., Kris-Etherton, P. M., … Wylie-Rosett, J. (2017). Dietary Fats and Cardiovascular Disease: A Presidential Advisory From the American Heart Association. Circulation, 136(10). https://doi.org/10.1161/CIR.0000000000000510

[4] U.S. Department of Agriculture (USDA), Agricultural Research Service. (2024). FoodData Central, Coconut oil. FDC ID: 171412. https://fdc.nal.usda.gov/fdc-app.html#/food-details/171412/nutrients

[5] Yeap, S. K., Beh, B. K., Ali, N. M., Yusof, H. M., Ho, W. Y., Koh, S. P., Alitheen, N. B., & Long, K. (2015). Antistress and antioxidant effects of virgin coconut oil in vivo. Experimental and Therapeutic Medicine, 9(1), 39–42. https://doi.org/10.3892/etm.2014.2045

[6] Nafar, F., & Mearow, K. M. (2014). The effect of dietary coconut oil on the pathogenesis of Alzheimer’s disease: The potent anti-inflammatory properties of lauric acid. International Journal of Molecular Sciences, 15(12), 23204–23220. https://doi.org/10.3390/ijms151223204