Coconut Oil

Last reviewed October 2026 · Based on 12 studies

Bottom line

Coconut oil reliably increases 'good' HDL cholesterol in clinical trials, but it also raises LDL cholesterol by about 10 mg/dL compared with vegetable oils. While it performs better than butter for blood lipids, it is less heart-healthy than unsaturated oils such as olive or canola. Its high saturated fat content means excessive intake is not recommended for people managing high cholesterol.

What it helps with

Raises LDL cholesterol — Harm, evidence grade B (Moderate). Consistent meta-analyses of randomised trials show coconut oil raises LDL cholesterol compared with plant oils; downgraded once for surrogate outcome.
Raises HDL cholesterol — Benefit, evidence grade B (Moderate). Consistent meta-analyses of randomised trials show coconut oil raises HDL cholesterol; downgraded once as a surrogate marker.

What it is

Coconut oil is an edible oil extracted from the kernel or meat of mature coconuts harvested from the coconut palm (Cocos nucifera) [1]. It is available primarily as virgin coconut oil—which is mechanically extracted from fresh coconut without chemical refining—or as refined, bleached, and deodorized (RBD) oil [2]. It is exceptionally dense in saturated fatty acids (about 90% by weight), predominantly lauric acid (C12:0, making up about 47% of total fats), myristic acid (C14:0, 16% to 19%), and palmitic acid (around 9%) [1][3]. Although often promoted as containing medium-chain triglycerides (MCTs), true commercial MCT oils consist of caprylic (C8:0) and capric (C10:0) acids; by contrast, lauric acid is metabolized largely like a long-chain saturated fatty acid in humans [1].

How it might work

The saturated fatty acids in coconut oil, especially lauric and myristic acids, influence hepatic lipid metabolism [1][3]. These fatty acids decrease the expression and activity of low-density lipoprotein (LDL) receptors on the surface of liver cells, slowing the clearance of LDL particles from circulation and leading to higher circulating concentrations of LDL cholesterol [1]. Simultaneously, saturated fat intake stimulates the synthesis of apolipoprotein A-I, the primary structural protein of high-density lipoprotein (HDL) particles, which accounts for the observed elevation in HDL cholesterol concentrations in clinical trials [1].

What the research says

In clinical trials, coconut oil consistently raises HDL "good" cholesterol. A comprehensive systematic review and meta-analysis of 16 trials in Circulation showed that coconut oil significantly increased HDL cholesterol by 4.00 mg/dL compared with nontropical vegetable oils [1]. Another meta-analysis found a 2.61 mg/dL increase in HDL cholesterol compared with control oils and a 4.38 mg/dL increase compared with butter [4]. In a 4-week trial of 94 healthy adults, consuming 50 g daily of extra virgin coconut oil raised HDL by 0.16 mmol/L compared with olive oil and by 0.18 mmol/L compared with butter [5]. In a network meta-analysis of 54 trials, coconut oil ranked highest among tested culinary fats for raising HDL [6].

However, trials also demonstrate that coconut oil raises LDL cholesterol compared with unsaturated vegetable oils. In the Circulation meta-analysis, coconut oil increased LDL cholesterol by 10.47 mg/dL across 16 trials [1]. A second meta-analysis confirmed an increase of 10.14 mg/dL over other cooking oils [4]. In a randomized crossover trial in adults with elevated cholesterol, 54 g daily of coconut oil increased LDL by 4.6% and non-HDL cholesterol by 5.8%, whereas corn oil lowered both [7]. Relative to butter, coconut oil is less atherogenic, resulting in approximately 14.90 mg/dL lower LDL cholesterol [4]. Across clinical trials, coconut oil has shown no beneficial effects on body weight, body fat percentage, waist circumference, fasting glucose, or C-reactive protein [1][8].

Doses used in studies

Clinical trials evaluating coconut oil have typically administered between 12 g and 54 g daily (approximately 1 to 4 tablespoons) for durations between 2 and 12 weeks [1][5][7][8]. In studies comparing dietary fats, 50 g daily incorporated into habitual diets was commonly used to test isocaloric fat substitution [5].

Safety and interactions

Common side effects: High intakes of coconut oil can cause gastrointestinal symptoms including nausea, stomach cramps, loose stools, and diarrhea, particularly when introduced rapidly in large quantities [9].

Upper intake limits: As a food product, coconut oil has no established toxic dose, but international cardiovascular guidelines advise limiting all saturated fats to less than 10% (or 5% to 6% in individuals with dyslipidemia) of total daily calories [1].

Interactions with medicines: No direct pharmacokinetic interactions with prescription pharmaceuticals were identified in human trials; however, high consumption may counteract the lipid-lowering effects of statins or other cholesterol medications [1].

Pregnancy and breastfeeding: Moderate culinary use in food is considered safe, but high-dose supplemental intake has not been evaluated for safety during pregnancy or lactation in clinical trials [1].

Special conditions: Individuals with high cholesterol, atherosclerotic cardiovascular disease, or familial hypercholesterolemia should strictly limit coconut oil consumption because of its documented capacity to raise circulating LDL cholesterol [1][4].

Caveats and open questions

Available trials have measured surrogate cardiovascular markers—specifically serum lipids and inflammatory proteins—over short timeframes of 2 to 12 weeks, rather than hard clinical outcomes like myocardial infarction, stroke, or mortality [1][8]. Additionally, while coconut oil reliably raises HDL cholesterol, cardiovascular outcome trials and Mendelian randomization studies have established that pharmacologically or genetically raising HDL does not lower cardiovascular event rates, leaving the rise in LDL cholesterol as the overriding clinical finding [1].