Coconut oil has a unique fatty-acid profile that affects the body differently than most other fats. Once blamed for heart disease because of its saturated fat content, it’s now recognized for potential benefits to brain function, disease prevention, and weight management. Unrefined, organic varieties are increasingly available.
Although it’s high in fat, coconut oil is rich in medium-chain triglycerides (MCTs), which the body processes differently than long-chain fats. MCTs can raise energy expenditure, meaning you burn more calories after eating them. Research suggests that regular MCT intake can increase daily calorie burn by a modest but meaningful amount.
The long-standing idea that all saturated fats clog arteries has been challenged. Newer research indicates saturated fats aren’t the clear culprit they were once made out to be and may even be linked to benefits like stronger bones and improved cognitive and liver health. Many health problems once blamed on saturated fat are now more closely tied to excessive sugar and insulin-related issues.
Traditional diets that rely heavily on coconut offer real-world examples: some South Pacific populations consume most of their calories from coconut and have low rates of heart disease and other Western conditions. These groups, like the Tokelauans and the Kitavans, show that high coconut intake can coexist with robust health.
MCTs also appear to reduce appetite. Studies report people eating MCTs consume fewer calories overall and often eat less at subsequent meals, which can support gradual, sustainable weight loss.
Coconut oil contains lauric acid, which has antimicrobial properties. Lauric acid and its breakdown products can help the body fight certain bacteria, viruses, and fungi, which is why coconut oil is sometimes used as a supportive remedy during infections.
Regarding cholesterol, saturated fats tend to raise HDL (the “good” cholesterol) and may lower certain markers of heart risk in some studies. Some research comparing coconut oil to other vegetable oils has shown improved HDL levels and, in some cases, lower LDL and triglycerides, though results vary.
Topical uses are among coconut oil’s most reliable benefits. Applied to dry skin, it helps restore moisture and lipids. It also protects hair from damage and can act as a mild sunscreen (blocking a small portion of UV rays). Oil pulling—swishing coconut oil in the mouth for several minutes—can reduce oral bacteria, improve breath, and support dental health.
Because MCTs convert to ketone bodies in the liver, coconut oil can help raise ketone levels. This is useful in ketogenic therapies for epilepsy and is being studied for cognitive support in Alzheimer’s disease, where ketones provide an alternative brain fuel to glucose. Some early studies report short-term cognitive improvement in people with mild Alzheimer’s symptoms after MCT consumption.
Abdominal fat, the type stored around internal organs, is linked to high disease risk. Some trials have found that daily supplementation with about one ounce (30 mL) of coconut oil can reduce waist circumference and BMI over weeks to months, suggesting it may help shrink harmful belly fat when combined with a healthy lifestyle.
Practical ways to use coconut oil:
– Coffee creamer: Replace high-calorie creamers with a spoonful of coconut oil—use hot coffee so it melts.
– Hair conditioner: Apply occasionally as a deep treatment; leave 5 minutes to an hour, then shampoo and condition as usual.
– Skin moisturizer: Rub into dry areas to restore moisture and soothe irritated skin.
– Cold sore aid: Apply 2–3 times daily to help limit spread and ease symptoms.
– Makeup remover: Massage onto skin in circular motions, then rinse and pat dry.
– Massage oil: Use as a natural, pleasantly scented alternative to chemical lotions.
– Nail and cuticle care: Rub into cuticles and nails to smooth and encourage healthy growth.
– Diaper cream: Its antibacterial and antifungal properties make it a gentle option for diaper rash.
– Shaving oil: Acts as a lubricant and moisturizer for shaving; wash or rinse afterward if needed.
– Rash soother: Can reduce inflammation and calm irritated skin.
– Popcorn topping: Warm and drizzle over popcorn as a light, tasty alternative to butter.
– Under-eye treatment: A small amount applied at night can help reduce morning puffiness.
– Wood polish: Soaks into wood to give a longer-lasting natural shine.
– Oil pulling/mouthwash: Swish 5–10 minutes to help remove bacteria and freshen breath.
– Stretch mark prevention: Massage into areas likely to stretch to keep skin supple.
– Pet coat supplement: Feed dogs 1–2 teaspoons daily to help improve coat shine.
– Acne aid: Dab sparingly on blemishes for antibacterial support (use cautiously if acne-prone).
– Soap scum remover: Apply oil, let sit 15 minutes, then wipe away grime.
– Chewing gum removal: Apply, wait a few minutes, then wipe gum away from fabric or carpet.
– Lip balm/SPF: Offers light UV protection and hydrates lips.
– Butter substitute: Use 1:1 in many recipes or try 80% coconut oil/20% water for baking.
– Aromatherapy support: Dab on temples and the back of the neck to ease stress.
– Sore throat relief: Add to warm tea or water for a soothing drink before bed.
– Personal lubricant: Works well but is not compatible with latex condoms.
– Stops squeaks: Apply to door hinges or cabinet hardware to silence creaks.
Coconut oil is versatile—use it in cooking, personal care, and household tasks—while remembering that, like any fat, it’s calorie-dense and best used in moderation as part of a balanced diet.
