Coconut Oil
Coconut oil is a dietary supplement derived from the meat of mature coconuts, rich in medium-chain triglycerides (MCTs), particularly lauric acid. It’s often promoted for potential benefits like supporting heart health, boosting energy, and aiding digestion due to its unique fatty acid profile.
Benefits
Energy Boost
MCTs are quickly metabolized by the liver, providing a rapid source of energy, which may enhance physical performance or support ketogenic diets.
Antimicrobial Properties
Lauric acid has antibacterial, antiviral, and antifungal properties, potentially supporting immune health by combating pathogens like bacteria or yeast.
Digestive Health
May aid digestion by reducing inflammation and supporting gut health, though excessive intake can cause digestive upset in some people.
Weight Management
Some studies suggest MCTs can increase satiety and fat burning, potentially aiding weight loss, though results are mixed and depend on overall diet.
Brain Health
MCTs may provide an alternative energy source for the brain, potentially benefiting cognitive function, especially in ketogenic diets for conditions like epilepsy.
Skin and Hair Health
When used topically or consumed, it may improve skin hydration and hair strength due to its moisturizing fatty acids.
Mechanism of Action
Rapid Energy Source (MCT Metabolism)
MCTs are shorter-chain fatty acids that are rapidly absorbed in the small intestine and transported directly to the liver via the portal vein, bypassing the lymphatic system. In the liver, MCTs are quickly converted into ketones or used for energy through beta-oxidation, providing a fast energy source. This makes coconut oil popular in ketogenic diets, as ketones can serve as an alternative fuel for the brain and muscles.
Antimicrobial Activity (Lauric Acid)
Lauric acid is converted into monolaurin in the body, which disrupts the lipid membranes of bacteria, viruses, and fungi, potentially inhibiting pathogens like Staphylococcus aureus, Candida albicans, or certain enveloped viruses.
This antimicrobial action may support immune health and reduce gut infections or inflammation.
Satiety and Weight Management
MCTs may increase the release of satiety hormones like peptide YY and leptin, reducing appetite and promoting feelings of fullness.
Their rapid metabolism may slightly increase thermogenesis (calorie burning), though evidence on significant weight loss is inconsistent.
Anti-Inflammatory and Gut Health
MCTs may reduce gut inflammation by modulating the gut microbiota and supporting the gut barrier, potentially aiding digestion and reducing symptoms of irritable bowel syndrome in some cases.
Lauric acid’s antimicrobial properties may also reduce harmful gut bacteria.
Cognitive Support
Ketones produced from MCTs cross the blood-brain barrier, providing an alternative energy source for brain cells, which may benefit neurological conditions like epilepsy or support cognitive function in ketogenic diets.
Clinical Trials
Randomised Trial of Coconut Oil, Olive Oil or Butter on Blood Lipids and Other Cardiovascular Risk Factors in Healthy Men and Women
Study: A randomized clinical trial conducted in 2017 in Cambridgeshire, UK, with 91 healthy adults. Participants consumed 50 g daily of extra-virgin coconut oil, butter, or extra-virgin olive oil for 4 weeks. The primary outcome was change in LDL cholesterol, with secondary outcomes including HDL cholesterol, total cholesterol, triglycerides, body weight, BMI, and other metabolic markers. The trial was registered as NCT03105947.
Findings: Coconut oil significantly increased HDL cholesterol compared to butter and olive oil but showed no significant difference in LDL cholesterol compared to olive oil. Butter significantly raised LDL cholesterol more than coconut oil and olive oil. No significant effects were observed on body weight, BMI, waist circumference, or inflammation markers. Side effects: No adverse events were explicitly reported, but the high saturated fat dose (50 g/day) could potentially cause gastrointestinal discomfort or elevated LDL cholesterol in susceptible individuals, though not specifically noted in this trial. The study suggests coconut oil is less detrimental than butter but not superior to olive oil for lipid profiles.
Link: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5855206/
The Effect of Coconut Oil Consumption on Cardiovascular Risk Factors: A Systematic Review and Meta-Analysis of Clinical Trials
Study: A 2020 systematic review and meta-analysis of 16 clinical trials comparing coconut oil consumption with other fats (ecirculating fatty acid concentrations and metabolic markers.
Findings: Coconut oil consumption led to a significant increase in lauric and myristic acid concentrations in plasma phospholipids, reflecting its fatty acid composition. It decreased LDL cholesterol compared to butter but not compared to olive oil, and increased HDL cholesterol compared to both. No clear associations were found between plasma fatty acid changes and LDL cholesterol, except for trans-fatty acids. Side effects: No specific adverse events were reported, but the study noted potential for increased LDL cholesterol with coconut oil compared to unsaturated oils, which could elevate cardiovascular risk in some individuals.
Link: https://www.jlr.org/article/S0022-2275(24)00125-0/fulltext
Coconut Oil Supplementation Does Not Affect Blood Pressure Variability and Oxidative Stress: A Placebo-Controlled Clinical Study in Stage-1 Hypertensive Patients
Study: A 2021 placebo-controlled clinical trial with stage-1 hypertensive patients, evaluating the effects of coconut oil supplementation on blood pressure variability and oxidative stress markers. The study aimed to assess whether coconut oil could mitigate cardiovascular risk factors in this population.
Findings: Coconut oil supplementation had no significant effect on blood pressure variability or oxidative stress markers compared to placebo. Side effects: No adverse events were reported, suggesting coconut oil was well-tolerated in this context, though it did not provide cardiovascular benefits. The study highlights the lack of evidence for coconut oil’s efficacy in managing hypertension-related outcomes.
Link: https://pubmed.ncbi.nlm.nih.gov/33670999/
Virgin Coconut Oil as Adjunctive Therapy for Hospitalized COVID-19 Patients: A Case Series of Moderate and Severe Cases
Study: A 2020 case series involving hospitalized COVID-19 patients who received virgin coconut oil (VCO) as an adjunctive therapy. The study explored VCO’s potential antimicrobial and anti-inflammatory effects, administered at varying doses.
Findings: Some patients showed improved symptoms (e.g., reduced inflammation or faster recovery), but the study’s small size and lack of a control group limit conclusions. Side effects: No significant side effects were reported, though high doses (e.g., 100 mL/day) could theoretically cause gastrointestinal issues like diarrhea, not noted here. The study suggests potential benefits but lacks robust evidence due to its design.
Link: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6768601/
Potential Side Effects
Gastrointestinal Issues
High doses (above 1-2 tablespoons daily) may cause nausea, diarrhea, stomach cramps, or bloating due to the rapid digestion of medium-chain triglycerides (MCTs).
Increased Cholesterol Levels
The high saturated fat content (about 90%), particularly myristic and palmitic acids, may raise LDL ("bad") cholesterol in some individuals, potentially increasing cardiovascular risk, though effects vary based on diet and genetics.
Weight Gain
As a calorie-dense food (117 calories per tablespoon), excessive intake without dietary balance can contribute to weight gain.
Allergic Reactions
Rare but possible, some individuals may experience allergic reactions like skin rashes or itching, especially with topical use or in those with coconut allergies.
Liver Strain
Overconsumption of MCTs may overburden the liver, as they are metabolized directly there, potentially causing discomfort in individuals with liver conditions.