Coconut Oil

• Antimicrobial properties
• Cognitive support
• Energy metabolism enhancement
• Antioxidant activity

• Skin and hair health
• Oral health
• Digestive support
• Weight management
• Blood sugar regulation
• Ketone production
• Anti-inflammatory effects
• Immune system support

Coconut oil exerts its biological effects primarily through its unique fatty acid composition, with approximately 90% being saturated fatty acids. The most abundant fatty acid in coconut oil is lauric acid (C12:0), comprising 45-50% of the total fatty acid content, followed by myristic acid (16-21%), palmitic acid (7-10%), caprylic acid (5-10%), capric acid (4-8%), and oleic acid (5-8%). The medium-chain triglycerides (MCTs) in coconut oil, particularly caprylic (C8:0) and capric acid (C10:0), are metabolized differently than long-chain fatty acids. Unlike long-chain fatty acids that require chylomicron formation for transport through the lymphatic system, MCTs are absorbed directly into the portal vein and transported to the liver, where they undergo rapid beta-oxidation to produce energy.

This unique metabolic pathway allows MCTs to bypass adipose tissue storage, making them a readily available energy source. Lauric acid, though technically a medium-chain fatty acid, behaves metabolically more like a long-chain fatty acid but still offers distinct biological activities. Coconut oil’s antimicrobial properties are primarily attributed to lauric acid and its derivative monolaurin, which disrupt bacterial, viral, and fungal cell membranes by interfering with their lipid bilayers. This mechanism is particularly effective against gram-positive bacteria, enveloped viruses, and certain fungi.

In the context of cognitive function, the MCTs in coconut oil are converted in the liver to ketone bodies (β-hydroxybutyrate, acetoacetate, and acetone), which can cross the blood-brain barrier and serve as an alternative energy source for brain cells when glucose utilization is impaired, as in Alzheimer’s disease or other cognitive disorders. The antioxidant properties of virgin coconut oil are attributed to its polyphenolic compounds, particularly ferulic acid, p-coumaric acid, and caffeic acid, which scavenge free radicals and reduce oxidative stress. These compounds are more abundant in virgin coconut oil compared to refined coconut oil. Coconut oil’s effects on lipid metabolism are complex.

While it increases total cholesterol and LDL cholesterol due to its saturated fat content, it also raises HDL cholesterol, potentially improving the total cholesterol to HDL ratio. Additionally, the MCTs in coconut oil may enhance thermogenesis and fat oxidation, contributing to its potential role in weight management. The anti-inflammatory effects of coconut oil are mediated through multiple pathways, including the inhibition of pro-inflammatory cytokines and the modulation of NF-κB signaling. Virgin coconut oil, in particular, contains higher levels of polyphenols that contribute to these anti-inflammatory properties.

For skin health, coconut oil’s fatty acids, particularly lauric acid, help maintain the skin barrier function by filling the spaces between skin cells and preventing transepidermal water loss. Its antimicrobial properties also help combat skin pathogens, while its antioxidant components protect against UV-induced oxidative damage. In oral health applications, coconut oil’s antimicrobial properties, particularly against Streptococcus mutans (a primary cause of dental caries), combined with its ability to reduce plaque formation and gingivitis, contribute to its effectiveness in oil pulling and other oral hygiene practices.

For general health maintenance, 1-2 tablespoons (15-30 ml) of coconut oil daily is commonly recommended. This amount provides approximately 14-28 grams of total fat, including 12-24 grams of saturated fat and 6-12 grams of medium-chain triglycerides (MCTs). The dosage can be divided throughout the day and incorporated into meals or beverages.

Coconut oil has excellent bioavailability with approximately 95-98% of its fatty acids being absorbed in the digestive tract. The medium-chain triglycerides (MCTs) in coconut oil, particularly caprylic (C8) and capric (C10) acids, have superior absorption rates compared to long-chain fatty acids. MCTs are absorbed directly into the portal vein without requiring bile salts or pancreatic lipase for digestion, leading to faster absorption and utilization. Lauric acid (C12), which makes up about 45-50% of coconut oil’s fatty acid content, has an intermediate absorption profile—

it ‘s absorbed more efficiently than long-chain fatty acids but less rapidly than shorter MCTs like caprylic and capric acids.

Consuming with a meal containing some carbohydrates can enhance absorption by stimulating digestive enzyme production, Emulsified forms of coconut oil (such as in coconut milk) may improve absorption by increasing the surface area for digestive enzymes, MCT-enriched coconut oil formulations have enhanced bioavailability of the medium-chain fatty acids, Liposomal delivery systems can increase cellular uptake of coconut oil components, Consuming with black pepper or piperine may enhance absorption through inhibition of certain metabolic enzymes, Microencapsulated coconut oil powder formulations can protect MCTs from degradation in the stomach and enhance intestinal absorption, Consuming with lecithin or phospholipids may improve emulsification and absorption

For general health maintenance, coconut oil can be consumed with any meal throughout the day. For weight management and metabolic benefits, consuming 1 tablespoon before meals may help increase satiety and boost metabolism. For cognitive enhancement and ketone production, consumption in the morning on an empty stomach or with a low-carbohydrate breakfast may maximize ketone production. When using coconut oil specifically for its MCT content to support athletic performance, consumption 30-60 minutes before exercise can provide readily available energy.

For digestive support, taking small amounts with meals is recommended to minimize potential gastrointestinal discomfort. When using coconut oil to support ketogenic diets, distributing consumption throughout the day helps maintain consistent ketone levels. For those new to coconut oil supplementation, starting with small amounts (1 teaspoon) and gradually increasing to the desired dosage can help minimize digestive adjustment issues like diarrhea or stomach cramps. Topical applications for skin conditions are most effective when applied to slightly damp skin to lock in moisture, ideally after bathing or showering.

• Digestive discomfort (diarrhea, stomach cramps, nausea) when consumed in large amounts or when first introducing to diet
• Potential increase in LDL cholesterol levels in some individuals, particularly with high consumption
• Allergic reactions in individuals with coconut allergies (rare)
• Headache and dizziness (reported in some individuals, particularly with rapid introduction of large amounts)
• Temporary increase in liver enzymes with very high consumption (rare)
• Acne or skin breakouts in some individuals when applied topically
• Greasy residue on skin and hair with topical application
• Potential clogging of pores with topical application in acne-prone individuals

• Known allergy to coconut or coconut products
• Severe hypercholesterolemia (use with caution and medical supervision)
• History of pancreatitis (large amounts of MCTs may exacerbate)
• Liver disease (use with caution due to fat metabolism concerns)
• Gallbladder disease or removal (may cause digestive discomfort)
• Malabsorption disorders (may exacerbate diarrhea)
• Pregnancy and lactation (generally considered safe in food amounts, but medicinal amounts should be used with caution)

• Cholesterol-lowering medications (statins) – may counteract effects
• Blood thinners (warfarin, aspirin) – theoretical interaction, monitor INR
• Diabetes medications – may affect blood sugar levels, requiring dose adjustments
• Weight loss medications – may have additive effects
• Fat-soluble vitamin supplements (A, D, E, K) – may enhance absorption
• MCT-containing medications or supplements – potential for additive effects
• Bile acid sequestrants (cholestyramine, colestipol) – may reduce coconut oil absorption

There is no established upper limit from regulatory bodies. Clinical studies have used up to 60 ml (4 tablespoons) daily without significant adverse effects in most individuals. However, for general use, staying below 45 ml (3 tablespoons) daily is recommended to minimize potential digestive discomfort and cardiovascular concerns. Individuals should start with small amounts (1 teaspoon) and gradually increase to assess tolerance.

Those with cardiovascular risk factors should consult healthcare providers before consuming large amounts regularly. For topical application, there is no established upper limit, though excessive use may cause skin irritation in sensitive individuals.

In the United States, coconut oil is classified as Generally Recognized as Safe (GRAS) by the Food and Drug Administration (FDA) for use as a food ingredient. It is regulated as a conventional food ingredient rather than a dietary supplement when used in food products. When marketed as a dietary supplement, coconut oil falls under the Dietary Supplement Health and Education Act (DSHEA) of 1994, which requires manufacturers to ensure safety but does not require pre-market approval. The FDA prohibits specific disease treatment claims for coconut oil but allows qualified structure/function claims (statements about effects on normal body structure or function).

For cosmetic applications, coconut oil is approved as a skin conditioning agent and is listed in the FDA’s Voluntary Cosmetic Registration Program (VCRP) database. The FDA has not approved any specific health claims for coconut oil related to disease prevention or treatment.

Eu: In the European Union, coconut oil is approved as a food ingredient under Regulation (EC) No 1333/2008 on food additives. The European Food Safety Authority (EFSA) has not approved any health claims for coconut oil under Regulation (EC) No 1924/2006. For cosmetic applications, coconut oil is listed in the European Inventory of Cosmetic Ingredients (INCI) as Cocos Nucifera Oil and is approved for use in cosmetic products. Virgin coconut oil is recognized as a traditional food under the EU Novel Food Regulation.

Canada: Health Canada regulates coconut oil primarily as a food ingredient. When marketed as a Natural Health Product (NHP), coconut oil must comply with the Natural Health Products Regulations and requires a product license. Health Canada has approved limited claims for coconut oil as a source of medium-chain triglycerides and as an emollient for skin care. The Canadian Food Inspection Agency (CFIA) regulates labeling requirements for coconut oil as a food product.

Australia: The Therapeutic Goods Administration (TGA) in Australia regulates coconut oil as a listed medicine when marketed for therapeutic use. For food applications, Food Standards Australia New Zealand (FSANZ) recognizes coconut oil as a standard food ingredient. The Australian Industrial Chemicals Introduction Scheme (AICIS) regulates coconut oil when used in cosmetic products.

Japan: In Japan, coconut oil is regulated as a standard food ingredient by the Ministry of Health, Labour and Welfare. The Japanese Cosmetic Ingredients Codex includes coconut oil for cosmetic applications. Japan does not allow specific health claims for coconut oil without substantial scientific evidence and approval.

India: The Food Safety and Standards Authority of India (FSSAI) regulates coconut oil as both a food oil and an ingredient in Ayurvedic preparations. The Ministry of AYUSH recognizes traditional Ayurvedic uses of coconut oil. India has specific standards for virgin coconut oil that distinguish it from regular coconut oil in terms of quality parameters.

Philippines: As one of the world’s largest producers of coconut oil, the Philippines has established specific standards for different grades of coconut oil through the Philippine Coconut Authority (PCA) and the Bureau of Product Standards. The Philippine FDA regulates coconut oil as both a food and a traditional medicine.

Low to medium

For standard coconut oil (both refined and virgin varieties), the cost typically ranges from $0.15 to $0.50 per tablespoon (15 ml) for culinary grade products. This translates to approximately $0.15 to $1.00 per day for a typical effective dose of 1-2 tablespoons. Organic and virgin coconut oils tend toward the higher end of this range, while refined coconut oil is generally less expensive. Specialized MCT-enriched coconut oil or fractionated coconut oil products cost significantly more, ranging from $0.50 to $1.50 per tablespoon, resulting in a daily cost of $0.50 to $3.00 for effective doses.

Coconut oil capsules/softgels are the most expensive form, typically costing $0.30 to $0.80 per 1000 mg capsule, resulting in a daily cost of $0.90 to $4.80 for an equivalent dose of 3-6 capsules.

Coconut oil offers excellent value for its cost when compared to many other supplements, particularly for general health maintenance and topical applications. As a multipurpose product that can be used for cooking, skin care, hair care, and oral health, coconut oil provides versatility that enhances its overall value proposition. For cognitive support and ketone production, standard coconut oil is less cost-effective than specialized MCT oil products, which contain higher concentrations of the most beneficial medium-chain triglycerides (caprylic and capric acids). However, standard coconut oil still provides reasonable value for this application at a lower cost.

For skin and hair care applications, coconut oil is extremely cost-effective compared to specialized commercial products, often providing similar or superior results at a fraction of the cost. The long shelf life of coconut oil (2-5 years when properly stored) enhances its value by minimizing waste due to spoilage, unlike many other oils that become rancid relatively quickly. Bulk purchasing of coconut oil can significantly reduce the per-dose cost, further improving its cost-efficiency. When comparing forms, liquid oil provides the best value for most applications, while capsules/softgels offer convenience at a premium price.

For therapeutic applications requiring precise dosing, the higher cost of capsules may be justified. Virgin coconut oil typically offers better value than refined coconut oil for applications where the additional polyphenols and aromatic compounds provide benefit, such as skin care and certain health applications. However, refined coconut oil may offer better value for cooking applications where a neutral flavor is desired. When considering the multiple potential benefits of coconut oil (antimicrobial, skin health, potential metabolic effects), the overall value proposition is strong even if some individual benefits have limited scientific support.

Properly stored coconut oil has an exceptionally long shelf life compared to most other dietary oils. Refined coconut oil typically remains stable for 2-3 years from the date of manufacture when stored in optimal conditions. Virgin coconut oil generally has a shelf life of 2-5 years due to its higher content of natural antioxidants. Once opened, the oil maintains its quality for approximately 1-2 years if properly stored and protected from contaminants.

Fractionated coconut oil (MCT oil) has a similar shelf life to refined coconut oil, typically 2-3 years when properly stored.

Store coconut oil in a cool, dry place away from direct sunlight and heat sources. While refrigeration is not necessary due to coconut oil’s high resistance to oxidation, it can extend shelf life further. The ideal storage temperature is between 59-76°F (15-24°C). Keep the container tightly sealed when not in use to prevent moisture and contaminants from entering.

The original container (preferably dark glass or opaque plastic) provides the best protection against light degradation. Avoid using wet utensils when scooping out the oil to prevent introducing moisture that can lead to microbial growth. For culinary use, a small amount can be kept at room temperature for convenience, with the bulk stored in a cooler location. If stored in the refrigerator, coconut oil will solidify but can be easily liquefied by placing the container in warm water.

Avoid storing near strong-smelling substances as coconut oil can absorb odors over time, particularly virgin coconut oil.

Exposure to high heat (temperatures consistently above 120°F/49°C accelerate oxidation), Prolonged exposure to direct sunlight or UV light (causes photodegradation of certain compounds), Moisture contamination (can lead to hydrolytic rancidity and microbial growth), Oxygen exposure (oxidative rancidity, though coconut oil is more resistant than most oils due to its high saturated fat content), Metal contamination (particularly iron and copper, which can catalyze oxidation reactions), Microbial contamination (more common in virgin coconut oil with higher moisture content), Improper processing (excessive heat during extraction can initiate oxidation), Exposure to enzymes (lipases can accelerate fatty acid breakdown), Storage in reactive containers (certain plastics or metals may interact with the oil), Frequent temperature fluctuations (can accelerate degradation processes)

Synthesis Methods

Natural Sources

Quality Considerations

Coconut oil has been used for thousands of years in tropical regions where coconut palms naturally grow, with evidence of its use dating back at least 4,000 years. In traditional Ayurvedic medicine from India, coconut oil (known as ‘narikela taila’) has been used for over 3,000 years as a therapeutic agent for various conditions, including skin diseases, hair care, wound healing, and as a digestive aid. Ancient Sanskrit texts describe coconut oil as ‘kaphahara’ (balancing to kapha dosha) and recommend it for both internal and external applications. In traditional Pacific Island cultures, particularly in Polynesia, Micronesia, and Melanesia, coconut oil was considered a sacred substance used in religious ceremonies, as well as for daily cooking, skin care, and hair care.

The oil was traditionally prepared by grating fresh coconut meat, mixing it with water, and allowing the cream to separate, which was then heated to extract the oil. In Southeast Asian traditional medicine systems, particularly in Thailand, Malaysia, Indonesia, and the Philippines, coconut oil has been used for centuries as a healing agent for burns, wounds, and skin infections. It was also consumed as a source of energy and used in traditional massage practices. The indigenous peoples of coastal regions in Central and South America have historically used coconut oil for skin protection, hair conditioning, and as a cooking medium.

Archaeological evidence suggests this usage dates back to pre-Columbian times. In traditional Chinese medicine, coconut oil (known as ‘ye zi you’) has been used primarily for external applications to treat skin conditions and promote hair health, though its use was less prominent than in South Asian and Pacific traditions. During the Age of Exploration (15th-17th centuries), European travelers documented the widespread use of coconut oil among tropical populations and began to introduce it to Western markets, primarily as a lamp oil and for soap making. By the 19th century, coconut oil had become an important global commodity, with plantations established in many tropical colonies to meet industrial demand.

In the early 20th century, coconut oil was widely used in Western countries for cooking and as an ingredient in processed foods until it was largely replaced by vegetable oils following concerns about saturated fat in the 1950s-1970s. Traditional medicinal uses of coconut oil include its application as a wound healing agent, particularly for burns and abrasions, where its antimicrobial properties were valued. It was commonly used as a skin moisturizer and hair conditioner across tropical cultures, with specific preparations for different skin and hair types. In many traditional birthing practices, coconut oil was applied to the mother’s abdomen during pregnancy to prevent stretch marks and used for infant massage after birth.

The practice of ‘oil pulling’ (swishing oil in the mouth for oral health) using coconut oil has roots in ancient Ayurvedic texts and has been practiced for centuries in India. In the 21st century, there has been a significant revival of interest in coconut oil for both culinary and medicinal purposes, driven by research into medium-chain triglycerides and a reevaluation of traditional knowledge about its health benefits.

Eyres L, Eyres MF, Chisholm A, Brown RC. Coconut oil consumption and cardiovascular risk factors in humans. Nutrition Reviews. 2016;74(4):267-280. doi:10.1093/nutrit/nuw002, Teng M, Zhao YJ, Khoo AL, Yeo TC, Yong QW, Lim BP. Impact of coconut oil consumption on cardiovascular health: a systematic review and meta-analysis. Nutrition Reviews. 2020;78(3):249-259. doi:10.1093/nutrit/nuz074

Effects of Coconut Oil on Cognitive Function and Metabolism in Alzheimer’s Disease (COCO-AD) – Clinical trial investigating the effects of coconut oil supplementation on cognitive function, metabolism, and biomarkers in patients with mild to moderate Alzheimer’s disease., Medium Chain Triglycerides and Exercise Performance (MCT-EXERCISE) – Investigating the effects of MCT supplementation on exercise performance, endurance, and recovery in recreational athletes., Virgin Coconut Oil for Metabolic Syndrome (VCO-MetS) – Examining the effects of virgin coconut oil consumption on components of metabolic syndrome, including insulin sensitivity, lipid profiles, and inflammatory markers.