But just because keto enthusiasts embrace this oil doesn’t necessarily mean it’s healthier than other kinds. One thing to keep in mind when you’re eating or cooking with coconut oil is its saturated fat content. Like other fats that are solid at room temperature, coconut oil is high in saturated fat, the kind most experts recommend limiting in the diet. The vast majority — 90 percent — of the fat in coconut oil is saturated, research shows. While there has been some debate about how unhealthy saturated fat really is, a systematic review published in 2020 of 16 clinical trials concluded that coconut oil causes higher LDL (“bad”) cholesterol than using nontropical plant oils. So while it may raise heart-protective cholesterol like HDL, it also bumps up the LDL cholesterol linked to heart disease risk. For this reason, the American Heart Association recommends limiting your saturated fat intake to 13 grams per day. One tablespoon of coconut oil has about 11 grams of saturated fat, according to the U.S. Department of Agriculture. It’s really easy to hit or exceed that limit if you use coconut oil liberally. Plus, it leaves little room for other sources of saturated fat in your diet. Remember that if you’re eating coconut oil, it should be one of many oils in your diet, says the integrative medicine and women’s health expert Tieraona Low Dog, MD, the author of Fortify Your Life: Your Guide to Vitamins, Minerals, and More. No need to heap it on everything (it does contain 121 calories per tablespoon, about the same as other oils). Simply include it in a rotation among extra-virgin olive oil, peanut oil, grapeseed oil, and ghee, she says. But coconut oil has so many other benefits that even if you’re enjoying it in moderation, a jar may not last long! Take a look at these ways to use coconut oil from head to toe.
1. As a Natural Treatment to Soothe Eczema
If you’re hoping to help tame an eczema flare-up, you may want to give coconut oil a try, says Dr. Low Dog. Thanks to itchy skin, scratching can potentially introduce staph bacteria (Staphylococcus aureus, which requires antibiotics). On the other hand, “Research showed that applying [coconut oil] daily on your skin for a month led to a 95 percent reduction in staph on the skin,” she says. Coconut oil is rife with lauric acid, which has antibacterial and antifungal activity that fights harmful bacteria. As a moisturizer, it may also help repair the skin’s barrier, which is your body’s first line of defense against infection.
2. As a Treatment for Acne
Along with the many other benefits of coconut oil’s antifungal and antimicrobial properties, early research indicates it may be “a reasonable option for patients with mild to moderate dermal infections, especially acne vulgaris caused by P. acnes.” While coconut oil, like any other, is comedogenic, which means it can clog pores, research has also found it has anti-inflammatory effects, may protect the skin from UV radiation, and may enhance the skin’s natural function as a barrier against environmental harms. So if you have sensitive skin or are prone to acne, consult a board-certified dermatologist before trying it.
3. As a Moisturizer
Where coconut oil shines is when it’s applied to your skin. Coconut oil can be a great natural hydrator that contains no added fragrance or other ingredients that can cause irritation. “I’m pretty enamored with using it topically. The compounds in coconut oil are safe and highly effective for restoring moisture to skin,” says Low Dog. Research has found that applying coconut oil to skin twice a day for two weeks significantly improved skin hydration and was as safe as other oils. You can use coconut oil to relieve irritation and inflammation, and to decrease the risk for bacterial infections, Low Dog adds. When you get out of the shower, heat up some in your hands and rub it into your legs, the backs of your arms, or other rough, dry spots.
4. For Better Oral Health
A technique called oil pulling (involving swishing oil around in your mouth) is often done with olive oil, something that has benefited Low Dog’s patients with gum problems or plaque overgrowth. But you may want to try it with coconut oil, too. “There’s some reason to believe that coconut oil would probably be beneficial to the oral microbiome and oral health in general,” she says. The benefits may be due to coconut oil’s lauric acid, which has antimicrobial and anti-inflammatory properties that may help prevent the formation of dental cavities, according to a review published in 2017 in the Journal of Traditional and Complementary Medicine. The review found that while oil pulling is no replacement for regular dental care, it does appear to improve oral hygiene when done correctly and regularly.
5. For Vaginal Health
While there is little scientific research on the use of coconut oil as a natural lubricant, it is frequently used this way, says Low Dog. If you are using coconut oil as a natural lubricant during intercourse, be aware that research has found that it can degrade latex condoms, so it’s best to use a water-based lubricant in that case. Some women use coconut oil to help combat vaginal dryness, applying a small amount of organic refined coconut oil to a mini pad before bed. “It’s very, very moisturizing to the vagina,” Low Dog says. Again, there is not a wealth of research on this application so you should discuss it with your doctor before trying it, and do a patch test first in case you have a negative reaction. There is also preliminary evidence that coconut oil’s medium-chain fatty acids may help destroy Candida, the fungus responsible for yeast infections. An in vitro study found that coconut oil may be as effective in this regard as a popular antifungal medication, but additional human studies are needed. Again, this research is still in its early stages so consult a physician before attempting any home treatment.
6. To Prevent Athlete’s Foot
The same antifungal components of coconut oil — specifically lauric and caprylic acid — may help prevent other fungal infections, including athlete’s foot. Preliminary research has found encouraging antifungal activity in these compounds, but further research is needed to determine how safe and effective they may be in humans. Still, if you hit the gym a lot and are worried about the risk of athlete’s foot, Low Dog recommends rubbing coconut oil into your feet before bed. (Cover up with socks because it can be greasy.) As a bonus, slathering your feet with coconut oil will help moisturize them, and heels tend to be prone to dry, cracked skin. Remember that the best ways to fight gym fungal infections is to wear shoes or slippers when showering and to thoroughly dry the skin before putting on your socks and shoes.
7. As a Hair Treatment
When applied before or after washing, coconut oil may help reduce the risk of damage from combing your hair, notes research. In a study of three oils, it was the only one found to reduce the protein loss for both undamaged and damaged hair when used before and after washing hair. One possible explanation: The lauric acid in coconut oil can easily penetrate hair proteins to aid in protecting your locks. Just use the oil sparingly — otherwise you risk looking greasy (even though your mane will be well moisturized). There’s also more recent research that coconut oil may help combat dandruff. A study published in 2021 in Scientific Reports found that coconut oil may help improve the health of the scalp microbiome (possibly because of its antifungal, antimicrobial properties). After treatment with coconut oil, the scalp of women prone to dandruff had an increase in microbes that were negatively correlated to dandruff. More research is needed, but the occasional coconut oil hair mask probably won’t hurt.
