Are These 7 Claims About Coconut Oil Fact or Fiction?

Some wellness gurus speak of coconut oil as if it was an elixir of the gods. They tell us to use it unabashedly in the kitchen and on our skin. They advise we put it in our smoothies, our morning coffee, and in all our baked goods. Use it on cuts in place of Neosporin; use it for moisturizer and on your hair.

They claim this magical oil will help us lose weight, make our hair shiny, and our skin glow.

On the other side of the coconut-oil-champions are the naysayers. Coconut oil has received some negative press mainly due to its saturated fat levels and high-calorie count.

A Harvard professor went so far as to call it “pure poison” and “one of the worst foods you can eat.”

What is the truth? Is coconut oil a superfood or is it superbad? Let’s look at some of the claims, and see if the hype on either side lives up to the truth.

Claim #1: Coconut oil is heart-healthy

You may have heard that although coconut oil is full of fat, it’s good for your heart. The claims come from some studies that show coconut oil raises HDL, the “good” type of cholesterol.

The truth: It’s true, studies have shown coconut oil does boost your HDL, and this type of cholesterol protects your heart. However, it also gives a boost to the “bad” LDL. A review of the research showed that consuming coconut oil raised LDL levels significantly.

The bottom line: Coconut oil is not heart-healthy. It contains a whopping 90% saturated fat. This is higher than even butter at 64%. Use it for the taste, but don’t think you’re eating for your health when you fry something up in coconut oil. To put it in perspective, canola oil contains 7% of saturated fat and olive oil 14%.

Claim #2: Coconut oil can help you lose weight

This study inferred that participants lost inches from their waist size when eating coconut oil. However, the data is a bit misleading. The two groups of participants were both on weight-loss diets before they began consuming coconut oil, making it virtually impossible to know if any positive effects were from the addition of coconut oil or the health effects of the diet.

Additionally, some say coconut oil revs up your metabolism and burns fat, helping you lose weight. Coconut oil contains MCTs, which may help with metabolism.

The truth: The studies on MCT oil have been small and inconclusive. Also, they don’t take into account other healthy behaviors, like exercise and diet.

The bottom line: Any metabolism boosts you get from coconut oil is likely to be modest, and probably outweighed by its high-fat content. Don’t expect coconut oil to be your key to weight loss.

Claim #3: Coconut oil is good for your skin

You may have heard applying coconut oil topically can cure a host of skin infections, clear up your acne, and heal wounds.

The truth: Coconut oil contains lauric acid, which has been found to block the growth of bacteria and fungus, which can lead to infections and acne.

The bottom line: Maybe it’s good for your skin. It may help with some skin issues depending on your skin type. Coconut oil can act as a moisturizer and has antimicrobial properties. However, if you’re trying to clear up acne, slathering oil on your face isn’t the best idea, as oil can clog pores.

If you do decide to moisturize your face with coconut oil, try it on a small section first. It may cause some people with sensitive skin to have breakouts.

Careful with wound care. In this study, applying virgin coconut oil stimulated collagen production and helped wounds heal faster. However, the participants were rats, so perhaps further research is needed before you throw out your Neosporin. Also, a dermatologist warned Women’s Health Magazine that applying coconut oil to open skin can cause redness and itching.

Claim #4: Coconut oil protects your teeth

It’s called oil pulling and it involves swishing a bit of coconut oil around in your mouth for up to 15 to 20 minutes per day. Oil pulling is supposed to “pull out” toxins in your mouth and gums. Proponents say it keeps your mouth healthy and even whitens your teeth.

The Truth: It shouldn’t replace brushing your teeth and flossing, but oil pulling with coconut oil may help to reduce bacteria in your mouth. Similar to mouthwash, it can reduce plaque and prevent tooth decay on your teeth and gums.

The Bottom Line: Keep up with brushing and flossing. If you want to try to see if oil pulling works for you, it doesn’t have any bad side effects and may offer some benefit. The antibacterial properties of coconut oil may reduce plaque and tooth decay. This meta-analysis of the data found that though more research is needed, oil pulling may be beneficial.

But don’t expect it to whiten your teeth. There is no evidence of that.

Claim #5: Coconut oil will give you shiny hair and prevent hair loss

The claims are that it penetrates the hair shaft, making it smooth and preventing breakage. It can even combat dandruff when you put it on your scalp before you shampoo.

The Truth: There is evidence that shows coconut oil does indeed penetrate the hair shaft, protecting it from everyday damage. Some people have found success when they apply it to their hair before shampooing to protect their hair from the drying effects of shampoo.

The Bottom Line: It won’t work for everyone. It all depends on your hair type. People with fine to medium hair have reported more success than those with coarse or dry hair. Try a small amount at first and see how your hair reacts.

Proceed with caution on your scalp. Though some say it works to reduce dandruff, others have had irritating effects from applying coconut oil directly to their scalp.

Claim #6: Coconut oil is full of antioxidants

Coconut oil’s antioxidant properties will prevent disease and boost immunity.

The Truth: It’s true, coconut oil does contain antioxidants. But you get a lot more antioxidants from eating fruits and vegetables. And those aren’t full of saturated fat.

The Bottom Line: Yes it contains antioxidants, but not enough to outweigh the negative effects of the fat content. Extra virgin coconut oil contains the most antioxidants, yet most coconut oil at the grocery store is refined, containing fewer.

Claim #7: Coconut oil makes you smarter

This takes us back to the MCTs in coconut oil. These MCTs are supposed to fuel your brain cells. The theory is your brain will run better if it’s got a little extra fuel.

The Truth: There is very little definitive research on coconut oil and cognitive improvement. One study in patients with Alzheimer’s disease did report a benefit. But it was for coconut oil combined with a Mediterranean diet. The benefit could have come from Mediterranean foods, not coconut oil. There is quite a bit of evidence showing that extra virgin olive oil, used frequently in the Mediterranean diet, does improve brain health.

The Bottom Line: Don’t chug coconut oil in the hopes of improving brain functioning. But do use extra virgin olive oil in your cooking.

What’s the verdict?

It’s not poison, but the health claims some make about it are exaggerated. Coconut oil does taste great; so choose it when you need its distinct flavor.

If you do use coconut oil, try to find oils labeled “virgin”. These are the least processed, have the most flavor, and contain the most healthy antioxidants.

Like most things in life, the truth about coconut oil doesn’t live up to the hype. But it’s not all bad either.

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Note: An original version of this story was previously published on Medium.