Cocos nucifera (fruit oil)

Coconut oil

Coconut oil works as a moisturiser: in two small trials it eased dry skin as well as mineral oil did, and in children with mild to moderate eczema it beat mineral oil over 8 weeks. Its other reputations are weaker. Evidence for hair, head lice and oil pulling is limited, and there is no good evidence for weight loss. Eaten, it raises LDL cholesterol, so it is not a heart-healthy oil.

Written by

Healthy and Herbal editorial team

Reviewed by

Healthy and Herbal editors

Updated

10 October 2026

A jar of white coconut oil beside a halved coconut

At a glance

Last reviewed 10 October 2026

Evidence

Moderate

Best for

Dry skin, mild eczema

Typical form & use

Virgin coconut oil, applied to skin

Onset

2 weeks

Safety

Raises LDL cholesterol; can clog pores on the face. No interactions in our data.

Check with your medications →

What it's used for

Evidence is rated per use. The same ingredient can be strong for one thing and traditional for another.

Use	Evidence	What the research shows
Dry skin and mild eczemaCompare remedies for skin →	Moderate	In 117 children with mild to moderate atopic dermatitis, virgin coconut oil for 8 weeks cut the SCORAD severity score by 68% against 38% for mineral oil, and improved skin water loss and hydration more. In 34 adults with mild to moderate dry skin on the legs, coconut oil and mineral oil worked comparably over 2 weeks, with no adverse reactions. Each finding rests on one small trial, and mineral oil is an active comparator rather than no treatment.^1,2
Hair protein loss and breakageCompare remedies for hair & nails →	Limited	A laboratory and in-vivo combing study found coconut oil was the only one of three oils (against mineral and sunflower oil) that reduced protein loss from both damaged and undamaged hair, used before or after washing. The authors worked for a coconut hair-oil manufacturer, and we found no trial showing less breakage or better growth in people.³
Head lice	Limited	A trial of 100 people found a coconut and anise spray cleared lice in 82% against 42% for permethrin 0.43% lotion, but permethrin resistance has been reported, which may have flattered the comparison, and the spray also contains anise, so plain coconut oil is untested. Thirty-three people had irritant reactions where alcohol touched broken skin. Do not treat it as a proven replacement for standard lice treatments.⁴
Oil pulling for gums and plaque	Limited	A 2024 meta-analysis of 25 trials found probable benefit for gum health, and chlorhexidine mouthwash was better at reducing plaque. The certainty was very low, most participants had no oral disease, and half the trials used sesame oil rather than coconut oil. Trials lasted 7 to 45 days, so long-term effects are unknown.⁹
Weight loss	Traditional	A meta-analysis of clinical trials found coconut oil did not significantly change body weight, body fat or waist circumference compared with other oils. The 'MCT' weight-loss claim comes from trials of oils made of the shorter C8 and C10 fats, which produced a modest loss (about 0.5 kg) in a meta-analysis with signs of commercial bias. Coconut oil is mostly lauric acid, a longer fat, so those results do not carry over.^5,8,3
Heart health and cholesterolCompare remedies for heart health →	Traditional	The evidence points the wrong way. A meta-analysis of 16 trials found coconut oil raised LDL cholesterol by 10.5 mg/dL (95% CI 3.0 to 17.9) and HDL by 4.0 mg/dL compared with non-tropical vegetable oils. The American Heart Association advises replacing saturated fat with unsaturated fat to lower cardiovascular disease, and WHO says under 10% of energy should come from saturated fat, listing coconut oil among the sources.^5,6,7

How much

Ranges below are what studies used and what supplements commonly contain. They are not a recommendation for you. Start at the low end.

Skin trials

Twice daily for 2 weeks; 8 weeks in children^2,1

The dry-skin trial applied it twice a day to the legs for 2 weeks. The child eczema trial ran 8 weeks. We did not read how much was applied per session.

Hair

Before or after washing³

The hair study tested coconut oil as a pre-wash and post-wash treatment. Amounts and contact times are not stated in the abstract we read.

Oil pulling duration

7 to 45 days studied⁹

The trials in the 2024 meta-analysis lasted 7 to 45 days. Session length and oil volume varied and are not reported in the abstract.

Saturated fat limit

Under 10% of daily energy⁷

WHO advises no more than 10% of energy from saturated fat in total. Coconut oil counts towards that limit, and there is no recommended amount for it as a health food.

Timing · For dry skin, the trial applied it twice a day, so apply after washing while skin is damp. Timing for hair and oil pulling is not established by the sources we read.With food? · No source we read gives food guidance. If you eat it, count it towards your saturated fat, which WHO advises keeping under 10% of daily energy.How long to trial · Judge dry skin after about 2 weeks, the length of the dry-skin trial, and stop if it causes redness or breakouts. Child eczema took 8 weeks to assess in the trial, so ask a doctor if a rash is not improving.

How people take it

Virgin coconut oil on skinThin layer, twice daily (trial regimen)The form tested in both skin trials. It is an emollient for the body; the face is a different question, see below.

Hair oil (pre-wash or post-wash)Not establishedThe hair study used coconut oil before or after washing. We found no trials on scalp problems.

Oil pulling (swished in the mouth)Not established; trials ran 7 to 45 daysTrials used various edible oils, half of them sesame. It has not been shown to replace brushing or chlorhexidine for plaque.

Eaten as a cooking oilNo recommended amountEvidence shows it raises LDL cholesterol compared with non-tropical vegetable oils, so it is not a health supplement. Oils made of only C8 and C10 fats are a different product from coconut oil.

Safety

Who should avoid

High LDL cholesterol or heart disease — eating it raises LDL, so ask your doctor first
Acne-prone or oily facial skin — clinical guidance lists it among ingredients to avoid
Broken or sore skin with alcohol-based lice sprays — irritation was common in a trial
Replacing brushing or dental care with oil pulling — trial evidence is very low certainty
Children with eczema — use it only on the advice of the doctor treating the rash

Known interactions

No interactions in our data. Absence of a flag is not clearance.

Questions people ask

Is coconut oil good for hair?

One industry-authored study found that coconut oil, used before or after washing, reduced protein loss from hair when mineral and sunflower oil did not. We found no trials showing it reduces breakage, speeds growth or treats dandruff in people, so the evidence is limited.

Is coconut oil good for your face, or does it clog pores?

For acne-prone or oily skin, avoid it. A 2026 Australian clinical update lists coconut oil among ingredients to avoid in moisturisers for acne-prone skin. That is expert guidance, not a trial of coconut oil on faces. Its skin trials were on the body, not the face.

What are the benefits and side effects of coconut oil?

The best-supported benefit is as a moisturiser for dry skin and mild eczema. Eaten, its main side effect is a rise in LDL cholesterol (about 10 mg/dL more than non-tropical oils), and it has no good evidence for weight loss. On skin, the risks we found evidence for are pore-clogging on the face and irritation of broken skin when mixed with alcohol.

How do you use coconut oil on skin?

The trials used virgin coconut oil applied to the body twice a day, for 2 weeks in dry skin and 8 weeks in child eczema. Use a thin layer on the body rather than the face, and stop if you see redness or new spots. We did not find guidance on exact amounts.