coconut
Also known as: Coconut oil, Copra oil, Cocos nucifera oil
Overview
Coconut oil is a dietary fat extracted from the kernel or meat of mature coconuts (*Cocos nucifera*). It is widely used in culinary applications, skin and hair care, and as a dietary supplement. Characterized by its high saturated fat content (approximately 92%), it primarily consists of medium-chain triglycerides (MCTs), with lauric acid (C12:0) being the dominant fatty acid. Despite popular claims, research, including multiple randomized controlled trials and systematic reviews, indicates that coconut oil intake does not improve lipid profiles or body composition compared to other fats. Instead, it tends to increase total cholesterol, LDL (low-density lipoprotein), and HDL (high-density lipoprotein) cholesterol levels, which are risk factors for cardiovascular disease.
Benefits
Current high-quality evidence, primarily from systematic reviews and meta-analyses of randomized controlled trials, indicates that coconut oil intake does not offer significant cardiometabolic benefits. Compared to unsaturated oils, coconut oil consistently increases total cholesterol, LDL cholesterol, and HDL cholesterol. While the increase in HDL cholesterol is noted (SMD ~0.67; 95% CI 0.39 to 0.95), this does not offset the adverse effects of increased LDL cholesterol, which is a known risk factor for cardiovascular disease. Therefore, there is no clear evidence of specific benefits for cardiovascular health or body composition. Limited and preliminary evidence suggests that topical application of coconut oil may offer some benefits for skin conditions like atopic dermatitis and for oral health through practices like oil pulling, but these findings require further robust research.
How it works
The primary mechanism of action for coconut oil involves its high content of saturated fatty acids, particularly lauric acid, which significantly influences lipid metabolism. Upon ingestion, these fatty acids are absorbed and processed, primarily in the liver. This processing leads to an upregulation of lipoprotein metabolism pathways, resulting in increased synthesis and circulation of both low-density lipoprotein (LDL) and high-density lipoprotein (HDL) cholesterol. While medium-chain triglycerides (MCTs) in coconut oil are metabolized differently than long-chain fats, this distinct metabolic pathway does not translate into a favorable impact on overall lipid profiles or cardiovascular risk markers.
Side effects
Coconut oil is generally considered safe for consumption in typical dietary amounts. However, its impact on lipid profiles warrants caution, particularly in individuals at risk for cardiovascular disease. No significant common adverse effects (>5%) have been consistently reported in randomized controlled trials. Uncommon (1-5%) or rare (<1%) side effects are not well-documented. There are no well-established drug interactions. Contraindications include individuals with hypercholesterolemia or pre-existing cardiovascular disease, where the increase in LDL cholesterol could exacerbate health risks. Data on the safety and effects of coconut oil in special populations, such as children, pregnant women, or individuals with specific metabolic disorders, are limited, and caution is advised.
Dosage
There is no established minimum effective dose for coconut oil for cardiometabolic benefits, as such benefits have not been demonstrated. Studies investigating its effects typically use dietary intakes ranging from 15-30 mL per day. Due to the lack of proven benefits and the observed adverse effects on lipid profiles, there is no consensus on an optimal dosage range. A maximum safe dose has not been clearly defined, but high intake may worsen lipid profiles. There are no specific timing considerations for consumption. Virgin coconut oil is commonly studied, while refined forms are less researched. Medium-chain triglycerides are efficiently absorbed, and co-ingestion with other fats may influence metabolism. No specific cofactors are required for its action.
FAQs
Does coconut oil improve heart health?
No, evidence indicates that coconut oil increases LDL cholesterol, a risk factor for heart disease. It is not recommended for improving heart health compared to unsaturated oils.
Is coconut oil better than olive or other vegetable oils?
No, unsaturated oils like olive oil generally have more favorable effects on lipid profiles and cardiovascular risk compared to coconut oil.
Can coconut oil help with weight loss?
Current research does not support significant benefits of coconut oil for weight loss or improved body composition compared to other dietary fats.
Is topical coconut oil beneficial?
Limited evidence suggests some potential benefits for skin conditions like atopic dermatitis and oral health, but more robust research is needed to confirm these effects.
Is coconut oil safe for daily use?
While generally safe in typical dietary amounts, caution is advised for individuals with cardiovascular disease risk due to its tendency to increase LDL cholesterol levels.
Research Sources
- https://pubmed.ncbi.nlm.nih.gov/36045407/ – This systematic review and meta-analysis of randomized controlled trials found that coconut oil intake did not lead to clinically relevant improvements in lipid profiles or body composition compared to other fats. It specifically noted increases in both LDL and HDL cholesterol, with some heterogeneity and risk of bias across included studies. The study used RoB 2 and GRADE for quality assessment.
- https://pubmed.ncbi.nlm.nih.gov/33689936/ – This systematic review of systematic reviews and meta-analyses concluded that there is strong evidence of adverse lipid effects from coconut oil consumption. It also highlighted limited evidence for non-cardiometabolic benefits, such as those related to skin or oral health, indicating a need for more high-quality studies in these areas. The appraisal focused on the quality of included systematic reviews.
- https://academic.oup.com/nutritionreviews/article/78/3/249/5643896 – This systematic review and meta-analysis of 16 RCTs demonstrated that coconut oil increases total cholesterol, LDL cholesterol, and HDL cholesterol when compared to unsaturated oils. The authors found no evidence of cardiovascular benefit and noted that some included studies had a high risk of bias, limiting long-term data. The overall quality was moderate to high, with risk of bias considerations.
Supplements Containing coconut
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