Coconut oil has long been part of Indian kitchens, traditional practices and personal care, and researchers have studied it for many years. This page summarises what some of that research suggests. Some of it is backed by scientific studies and some comes from traditional use, and we say which is which.
Cocoguru coconut oil is an edible oil. It is not a medicine, and it is not meant to diagnose, treat, cure or prevent any disease. If you have a health condition, please talk to your doctor about your diet.
Heart health · cholesterol and fats
Cholesterol ratio
Lauric acid, the main fatty acid in coconut oil, has been found in a large review of controlled trials to raise HDL cholesterol more than other fatty acids, which improved the ratio of total cholesterol to HDL cholesterol.
Source: Mensink et al., American Journal of Clinical Nutrition (2003)
HDL compared with other fats
In a randomised trial, people who took coconut oil had higher HDL cholesterol than those who took olive oil.
Source: Khaw et al., BMJ Open (2018)
Cholesterol balance in women
In a trial of women with abdominal obesity, a daily dose of coconut oil along with a balanced diet and walking was linked to a better balance of HDL and LDL cholesterol.
Source: Assunção et al., Lipids (2009)
Energy and brain · fuel, digestion and fullness
Quick energy
MCTs are absorbed and used rapidly, so they are a quick source of fuel.
Source: Jeukendrup and Aldred, Nutrition (2004)
Easy to digest
MCTs are absorbed quickly and go straight to the liver for use as energy, so they need less digestive effort than long-chain fats.
Source: Marten et al., International Dairy Journal (2006)
Fullness
MCTs are metabolised differently from long-chain fats, and studies suggest they may increase the feeling of fullness, which can help as part of a balanced diet.
Source: St-Onge and Jones, Journal of Nutrition (2002)
Energy use after meals
Studies suggest MCTs may raise the energy the body burns after a meal slightly more than long-chain fats do.
Source: St-Onge and Jones, Journal of Nutrition (2002)
Fuel for brain cells
The body converts MCTs into ketones, which brain cells can use as an alternative source of energy to glucose.
Source: Cunnane et al., Frontiers in Molecular Neuroscience (2016)
Nutrition and cooking · absorption, stability and lauric acid
Fat-soluble vitamins
Fat helps the body absorb the fat-soluble vitamins A, D, E and K from food, and coconut oil is a convenient fat for cooking vegetables and other foods that carry them.
Source: General nutrition
Stable for cooking
Coconut oil is mostly saturated fat, which makes it stable. It resists going rancid and holds up well at cooking temperatures, which is why it suits frying and tempering.
Source: Dayrit, Journal of the American Oil Chemists Society (2015)
Lauric and caprylic acid
Coconut oil is rich in lauric acid and caprylic acid. In laboratory studies these have shown antimicrobial, antiviral and antifungal activity by disrupting the membranes of microbes.
Source: Thormar et al., Antimicrobial Agents and Chemotherapy (1987); Dayrit, Journal of the American Oil Chemists Society (2015)
Skin and hair · everyday personal care
Skin care
Coconut oil works as a natural emollient. It moisturises and softens dry, rough skin.
Source: Agero and Verallo-Rowell, Dermatitis (2004)
Hair care
Coconut oil penetrates the hair shaft and reduces protein loss, which leaves hair shinier and stronger and the scalp healthier. This is why hair oil makers value it.
Source: Rele and Mohile, Journal of Cosmetic Science (2003)
Before-wash hair care
Applying coconut oil before washing has been found to reduce the protein lost from hair during washing, for both undamaged and damaged hair.
Source: Rele and Mohile, Journal of Cosmetic Science (2003)
Baby massage
Massaging babies with coconut oil is a traditional practice in many Indian homes, and its mildness and light fragrance are why it is widely used in baby care.
Source: Traditional use
Oral care and relaxation · traditional practices
Plaque
Oil pulling, swishing coconut oil in the mouth, is a traditional practice. Studies suggest it may reduce dental plaque.
Source: Peedikayil et al., Nigerian Medical Journal (2015)
Healthy gums
Studies suggest oil pulling with coconut oil may reduce gum inflammation (gingivitis).
Source: Peedikayil et al., Nigerian Medical Journal (2015)
Fresher breath
Studies suggest oil pulling may help reduce bad breath and the build-up of bacteria in the mouth.
Source: Asokan et al., Journal of Indian Society of Pedodontics and Preventive Dentistry (2011)
Massage and relaxation
The natural fragrance and feel of coconut oil are traditionally used in head and body massage to feel calm and relaxed. This comes from traditional use and personal experience, not from clinical studies.
Source: Traditional use
A word of caution: coconut oil is high in saturated fat, so please use it in moderation as part of a balanced diet, and talk to your doctor if you have a heart condition or any other health concern.