What are the side effects of rubbing coconut oil

By Isabella Storyclaire

last updated November 20, 2024

Contributions sourced from

What to know about coconut oil

Possible benefits of coconut oil include increasing good cholesterol, controlling blood sugar, reducing stress, and more. However, more research into the effects of regular coconut oil use is necessary.

Many manufacturers have begun to use coconut oil in packaged products, and many people use it for cooking. Many products, such as fried foods, sweets, shampoos, coffee, smoothies, contain coconut oil.

In July 2016, results of a survey in the United States showed that 72% of people believed that coconut oil was healthful, but only 37% of nutritionists agreed.

Coconut oil contains over 80% saturated fat. Some experts have linked saturated fats with cardiovascular and other diseases.

The 20152020 Dietary Guidelines for Americans recommend limiting consumption of saturated fats to less than 10% of a days calories. This means that someone following a 2000-calorie per day diet should eat no more than 20 grams (g) of saturated fat each day.

Find out more about the controversy, and if you should make coconut oil a staple in your diet.

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 researchers 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, results 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 study found no clear evidence that coconut oil either benefits or harms cholesterol levels.

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

Learn more about how to reduce cholesterol.

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 found 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.

Which foods help manage blood sugar levels? Find out here.

Reducing stress

Virgin coconut oil may have antioxidant properties. In a rodent study, 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.

Many plant based foods provide antioxidants. Learn more here.

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 study 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 study.

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

Some foods may help boost skin health. Get some tips here.

Fighting candida

In an in vitro study, coconut oil was active against Candida albicans (C. albicans), suggesting it could be a treatment for candida.

This may be due to the extracts barrier functions and anti-inflammatory properties. However, this is not the same as consuming regular coconut oil since it is not fermented.

Can coconut oil fight candida? See this article for more details.

Preventing liver disease

In a 2017 study, 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.

Reducing asthma symptoms

Inhaling coconut oil has helped reduce asthma symptoms in rabbits.

However, no studies have taken place in humans, so people should not inhale coconut oil.

Improving satiety

Some people have argued that coconut oil leaves people feeling fuller after eating, which means they will not eat so much.

However, one study compared MCT oil to coconut oil and confirmed that MCT oil exerts effects on satiety, not coconut oil.

Dental health

A 2017 review 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 study 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 calories, 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.

Which breakfast foods can help people lose weight? Find out here.

Cautions

Several investigations have looked into coconut oil and its possible benefits, but many of these are small, inconclusive, and animal- or lab-based.

Some human studies have confirmed several benefits, but other studies on people show conflicting results. More research is needed to confirm the effects of daily coconut oil use.

1 tbs of coconut oil contains:

121 calories
0 g of protein
13.5 g of fat, of which 11.2 g is saturated
0 milligrams (mg) of cholesterol

Coconut oil contains vitamin E, but no fiber and little to no other vitamins or minerals.

Coconut oil is almost 100% fat, most of which is saturated fat. However, the structure of fat in coconut oil differs from that of many animal products, which mainly consist of long-chain fatty acids.

Coconut oil is high in MCTs. These are harder for the body to convert into stored fat and easier to burn off than long-chain triglycerides (LCTs). Supporters of coconut oil attribute many of its benefits to the high MCT content.

However, researchers have questioned these perceived benefits from coconut oil itself because many of the reported benefits stem from MCT oil itself. Experts have called on people to treat coconut oil as they would any other saturated fat until there is enough evidence to prove otherwise.

Not all coconut oils are the same, and the impact on health may vary according to type.

Overall, the less processed a food is, the more likely it is to offer health benefits, and the same is probably true of coconut oil.

Extra virgin coconut oil comes from the fruit of fresh, mature coconuts. Processing does not involve high temperatures or added chemicals.

People who choose to use coconut oil should opt for the least processed type.

Learn more about which oils to choose and which to avoid.

The main argument against coconut oil is its high saturated fat content.

In June 2015, a Cochrane review found that, in some ways, saturated fats may be less harmful than previously believed. It did not suggest, however, that saturated fats were healthful, and the authors urged people to continue reducing their intake of saturated fat.

In June 2017, the American Heart Association (AHA) issued new advice against using saturated fats, including coconut oil, after looking at the findings of over 100 research studies.

Incorrect interpretation of a study?

In 2008, one study made people think that coconut oil might be healthful. In this investigation, 31 people consumed MCT oil or olive oil during a 16-week weight loss program.

The team found that the body processes MCT oil, such as coconut oil, differently from other oils. They concluded that MCT could have the same impact on CVD risk factors as olive oil.

Some people interpreted this to mean that if MCTs can have a positive effect on HDL and total cholesterol levels, coconut oil must be healthful.

However, the original study did not use coconut oil, but a special oil that was 100% MCT. The MCT content of coconut oil is around 14%. Butter is about 9.2% MCT.

A person would have to eat 150 g, or 10 tbs, of coconut oil each day to get the benefits. Consuming this much oil would not be healthful.

The Dietary Guidelines recommend limiting the intake of saturated fats to 10% or less of total calories. For those monitoring their cholesterol, the AHA recommend a maximum of 5-6%.

Most studies that show positive health benefits use MCT oil, not coconut oil. Studies supporting coconut oil have often been short term, small scale investigations involving animals rather than humans. The results have not been significant enough to warrant advising people to switch to coconut oil.

Research supporting a switch to unsaturated fatty acids has produced more reliable results.

Fats and oil provide essential nutrients, but people should always use them in moderation. If people use coconut oil, they should look for extra virgin coconut oil.

Here are some tips for buying, storing, and using coconut oil:

Check the label and avoid oils that contain partially hydrogenated coconut oil.

Store coconut oil in a cool, dark place. Like other saturated fats, it is solid when at room temperature and liquefies when heated.

Use coconut oil in baking for a light, sweet, coconutty flavor. It substitutes well for butter and shortening, and it is suitable for vegan recipes.

Coconut oil can add flavor and variety to the diet, but research seems unlikely to prove that it is a superfood.

Consumers should remember that, while changing from one oil to another may benefit health, adding more of any oil to the diet is unlikely to help them lose weight loss or improve their overall health.

People should always consume oils and fats in moderation, as part of a varied diet. They should also ensure that their activity levels are high enough to burn off the calories they consume.

10 Evidence-Based Health Benefits of Coconut Oil

Coconut oil may help reduce hunger, improve oral health, possibly reduce seizures, and more. However, coconut oil 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.

Coconut oil is a rich source of medium-chain triglycerides (MCTs), a type of saturated fat.

In general, saturated fats are divided into three subgroups, each of which has different effects in your body. These subgroups are:

long-chain
medium-chain
short-chain

Scientists are studying medium-chain triglycerides (MCTs), including those found in coconut oil, for their potential health benefits.

For instance, a 2023 study found that MCT supplementation, when used during a low-calorie ketogenic diet, significantly decreased body weight, BMI, and waist circumference.

Since the fats in coconut oil are 65% MCT, it may have fat-burning properties that are similar to pure MCT oil.

However, theres currently no good evidence to say that eating coconut oil by itself will increase the number of calories you burn. More studies on MCTs weight loss potential are needed.

Its also important to keep in mind that coconut oil is very high in calories and can easily lead to weight gain if you consume it in large amounts.

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, its still unclear if coconut oil itself has this effect.

2. May work as a quick source of energy

The MCTs in coconut oil provide a quick supply of energy.

When you eat long-chain triglycerides (LCTs), theyre packaged into molecules called chylomicrons that are transported into your blood via the lymphatic system. Once chylomicrons exit your lymphatic system, theyre taken to your liver and other tissues to be stored or broken down for energy. So getting energy from LCTs take some time.

On the other hand, MCTs are absorbed intact from the small intestine into the blood and can be immediately used for energy, in much the same way as carbs your bodys preferred source of energy.

In fact, MCTs have been long used in sports nutrition products for athletes who need a source of energy their body can absorb and use fast.

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.

Coconut oil has antimicrobial and antifungal properties due to its MCT content specifically, lauric acid.

Lauric acid is a fatty acid that makes up about 50% of the MCTs in coconut oil.

Research suggests it may have antimicrobial effects against disease-causing microorganisms, such as:

Staphylococcus aureus
Streptococcus mutans
Streptococcus pyogenes
Escherichia coli
Helicobacter pylori

Studies show that lauric acid may act as a bacteriostatic agent. This is a substance that prevents bacteria from multiplying without killing the bacteria.

It may also act as a bacteriocidal agent, which destroys some bacteria. In addition, it may also inhibit the growth of microorganisms that are harmful to plants.

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

One interesting feature of MCTs is that they may increase feelings of fullness (satiety) and help reduce food intake.

This may be related to how the body breaks them down. A proportion of MCTs you eat are broken down in a process that produces molecules called ketones.

Ketones reduce appetite by either acting directly on the brains chemical messengers or altering the levels of hunger-inducing hormones, such as ghrelin.

You may be familiar with ketones in the context of ketogenic diets, which are quite popular these days. People who are on keto diets dont eat many carbs, but they do often eat lots of fat. For this reason, their bodies tend to use ketones for fuel.

However, though coconut oil is one of the richest natural sources of MCTs, theres no evidence that coconut oil itself reduces appetite more than other oils. In fact, a 2017 study reports that coconut oil is less filling than MCT oil.

Summary
MCTs may help reduce food intake by decreasing hunger. However, evidence suggests that coconut oil doesnt necessarily offer the same effect.

People have long used keto diets, which are very low in carbs and high in fats, to treat various disorders, including drug-resistant epilepsy in children. They have been shown to help reduce how often seizures happen.

Researchers believe that the lack of available glucose to fuel brain cells is a possible explanation for the reduction in seizure frequency in people with epilepsy on ketogenic diets.

However, overall, theres a lack of evidence for the use of keto diets in adults with epilepsy, so more research is needed.

Reducing your carb intake reduces the glucose in your blood, and increasing your fat intake leads to significantly increased concentrations of ketones. Your brain can use ketones as an energy source instead of glucose.

Recently, adults have found they may treat epilepsy by following modified keto diets that include MCTs and a more generous carb allowance to induce ketosis.

Research shows that the MCTs in coconut oil get transported to your liver and turned into ketones.

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

Coconut oil has many uses that have little to do with eating. Many people use it for cosmetic purposes to improve the health and appearance of their skin.

Studies show that coconut oil can boost the moisture content of dry skin. It may also improve the function of the skin, helping prevent excessive water loss and protecting you from external factors, such as infectious agents, chemicals, and allergens.

In fact, a 2021 study determined that applying 68 drops of virgin coconut oil on your hands and leaving it overnight may be an effective way to prevent dry skin caused by frequent use of alcohol-based hand sanitizers.

It may also reduce the severity of mild to moderate symptoms of atopic dermatitis, a chronic skin disease characterized by skin inflammation and defects in skin barrier function.

Summary
Coconut oil may help moisturize your skin and improve skin barrier function.

Coconut oil can also protect against hair damage.

For instance, a 2021 study determined that, since coconut oil deeply penetrates hair strands, it makes them more flexible and increases their strength to prevent them from breaking under tension.

Similarly, another study found that coconut oil nourishes hair strands and reduces breakage, which further strengthens the hair.

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

A 2020 study found that using coconut oil as a mouthwash a process called oil pulling benefits oral hygiene in a cost-effective way.

Oil pulling involves swishing coconut oil in your mouth like mouthwash. It may significantly reduce the count of harmful bacteria in the mouth namely S. mutans compared with a regular mouthwash.

This is thought to be due to the antibacterial properties of lauric acid.

Additionally, lauric acid in coconut oil reacts with saliva to form a soap-like substance that prevents cavities and helps reduce dental plaque buildup and gum inflammation.

However, studies on this topic also note that oil pulling doesnt replace dental therapy, and more research is needed.

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

Alzheimers disease is the most common cause of dementia.

This condition reduces your brains ability to use glucose for energy. However, researchers believe that ketones can offset early signs of mild to moderate Alzheimers disease by providing an alternative energy source for brain cells.

For this reason, individual foods like coconut oil have been investigated for their potential role in managing Alzheimers disease.

Yet, larger studies in humans are needed.

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

Coconut oil is a good source of antioxidants, which help neutralize damaging molecules called free radicals. This, in turn, helps reduce the risk of several chronic and degenerative diseases.

Some of the main types of antioxidants in the oil are:

tocopherols
tocotrienols
phytosterols
flavonoids
polyphenols

Antioxidants in coconut oil confer it with potential anti-inflammatory and brain-protective effects.

A 2017 animal study also suggests the possible role of coconut oil, particularly the MCT lauric acid, in reducing secondary diabetic complications.

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

In recent years, coconut oil has been touted as beneficial for heart health. Thats because some evidence suggests it may lower LDL (bad) cholesterol levels and increase HDL (good) cholesterol levels.

However, evidence on the effects of coconut oil on blood cholesterol levels is conflicting.

A 2020 study found that coconut oil may actually significantly increase LDL (bad) cholesterol levels which increases the risk of heart disease.

One possible explanation for the contradictory results could be differing methods between studies. For example, some studies compare the effects of coconut oil with other sources of unsaturated vegetable fats, while others compare it with saturated animal fats such as butter.

Compared with vegetable fats, coconut oil increases both LDL (bad) and total cholesterol levels to a greater extent. However, this increase is smaller compared with that of butter.

An increase in HDL (good) cholesterol levels actually reduces the risk of heart disease, so you might think that the increase in HDL from coconut oil could be beneficial.

However, the American Heart Association (AHA) has determined that increases in HDL caused by diet or drug therapy do not appear to be directly linked to changes in the risk of heart disease.

So, the increase in LDL (bad) cholesterol levels outshines the benefits. Thats why the AHA advises against using it for heart health.

This doesnt necessarily mean that you should avoid coconut oil altogether. Simply try to limit its intake within the current recommendations for saturated fat intake, which is less than 10% of your total calories per day.

Summary
Theres conflicting evidence on the benefits of coconut oil for heart health. However, the AHA advises against consuming it to reduce your risk of heart disease. Try to limit your intake of all saturated fats, including coconut oil, to less than 10% of your daily calorie intake.

Is a spoonful of coconut oil a day good for you?

Coconut oil has many benefits and can be enjoyed as part of a healthy diet. However, its also high in saturated fats so its best to moderate your intake. That means consuming no more than 2 tablespoons or less per day.