Supplement analysis backed by scientific evidence · PT

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Limited evidenceGeneral health

Coconut Oil

A largely saturated fat sold as a health food. The trial evidence is consistent in the opposite direction: it raises LDL cholesterol compared with unsaturated oils, and does nothing for body weight.

Evidence last reviewed: August 2026

What the science says

  • Raises LDL cholesterol Strong evidence

    A systematic review and meta-analysis of 16 clinical trials published in Circulation found that coconut oil significantly increased LDL cholesterol compared with non-tropical vegetable oils, by around 10 mg/dL. The direction of effect was consistent across trials.

  • No weight or metabolic benefit Moderate evidence

    A meta-analysis of randomised clinical trials of coconut oil on the cardiometabolic profile found no meaningful effect on body weight, waist circumference, fasting glucose or inflammatory markers, while confirming the rise in LDL. The medium-chain triglyceride argument does not transfer well, since coconut oil is mostly lauric acid, which behaves more like a long-chain saturated fat.

Dosage & safety

Studied doseThere is no therapeutic dose. Trials typically used 15–30 mL/day. As a food, treat it like any other saturated fat and keep it within the overall saturated fat allowance.
SafetyNot toxic, but it displaces unsaturated fats and raises LDL, which matters for anyone with elevated cholesterol or cardiovascular risk. Oil pulling has no established medical benefit and lipoid pneumonia has been reported after aspiration. Coconut allergy exists but is uncommon.

Scientific references

Where to buy

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