2 Science-Backed Benefits of Coconut Oil – and the Hype to Ignore

Coconut oil has been hailed as a miracle product in the wellness community for years, with claims ranging from weight loss to improved brain function. However, while some benefits of coconut oil are well-supported by scientific evidence, others are exaggerated or downright misleading. In this article, we’ll explore two genuine benefits of coconut oil and debunk some of the most common myths associated with its use.

The Proven Benefits of Coconut Oil

1. Coconut Oil and Skin Health

Coconut oil is widely used in skincare, and for a good reason. Its unique composition of fatty acids, particularly lauric acid, has been shown to provide several benefits for skin health.

a. Antimicrobial Properties

One of the standout qualities of coconut oil is its antimicrobial properties. Lauric acid, which makes up about 50% of the fatty acids in coconut oil, has been found to effectively combat bacteria, fungi, and viruses. According to a study published in the Journal of Dermatological Science (https://www.jdsjournal.com/article/S0923-1811(10)00003-3/fulltext), lauric acid was found to be more effective than benzoyl peroxide, a common acne treatment, in killing Propionibacterium acnes—the bacteria responsible for acne.

This makes coconut oil a natural alternative for treating minor skin infections, wounds, and acne. It’s also why many people use it as a base in homemade skincare products.

b. Moisturizing and Anti-inflammatory Effects

Coconut oil is also an excellent moisturizer due to its emollient properties. It helps to lock in moisture, making it particularly beneficial for those with dry or sensitive skin. A study published in Dermatitis (https://journals.lww.com/dermatitis..._and_Mechanical_Effects_of_Coconut_Oil.4.aspx) found that coconut oil significantly improved skin hydration and reduced water loss in patients with xerosis (dry skin).

Furthermore, coconut oil’s anti-inflammatory properties can help soothe irritated skin, making it useful for conditions such as eczema and psoriasis. The combination of its moisturizing effects and ability to reduce inflammation makes coconut oil a powerful tool for improving overall skin health.

1. Coconut Oil and Hair Care

Coconut oil has long been a staple in hair care, particularly in tropical regions where coconuts are abundant. Its effectiveness in improving hair health is supported by both tradition and science.

a. Deep Conditioning and Hair Strength

One of the primary reasons coconut oil is so beneficial for hair is its ability to penetrate the hair shaft. Unlike many other oils, which sit on the surface of the hair, coconut oil can be absorbed into the hair’s cortex. This deep penetration allows coconut oil to strengthen hair from within, reducing protein loss and preventing damage.

A study published in the Journal of Cosmetic Science (http://journal.scconline.org/abstracts/cc1999/cc050n06/p00327-p00339.html) compared the effects of coconut oil, mineral oil, and sunflower oil on hair. The researchers found that coconut oil was the only oil that significantly reduced protein loss for both undamaged and damaged hair. This makes it an excellent choice for those with dry, damaged, or chemically treated hair.

b. Protection Against Lice

Coconut oil is also effective in protecting against head lice. A study published in the European Journal of Pediatrics (https://link.springer.com/article/10.1007/s00431-010-1330-9) found that a combination of coconut oil and anise spray was more effective than the commonly used permethrin-based treatments. The natural oils suffocate the lice, making them easier to remove.

In addition to its conditioning and protective benefits, coconut oil also adds shine and softness to the hair, making it a versatile and valuable addition to any hair care routine.

Debunking Common Myths About Coconut Oil

While coconut oil does have its benefits, not all of the claims made about it are supported by science. Here are some of the most common myths about coconut oil that you should stop believing.

1. Myth: Coconut Oil Helps You Lose Weight

One of the most pervasive myths about coconut oil is that it can help with weight loss. This claim is often based on the fact that coconut oil contains medium-chain triglycerides (MCTs), which are metabolized differently from long-chain fatty acids. MCTs are quickly absorbed and used for energy, leading to the belief that they can help with weight loss.

However, while MCTs do have some potential benefits for weight management, the amount of MCTs in coconut oil is relatively low—only about 15%. A study published in The American Journal of Clinical Nutrition (https://academic.oup.com/ajcn/article/87/3/621/4633397) found that while MCTs can increase calorie burning, the effect is modest and unlikely to lead to significant weight loss.

Moreover, coconut oil is high in calories and saturated fat, which can contribute to weight gain if consumed in excess. A balanced diet and regular exercise are still the most effective strategies for weight management.

1. Myth: Coconut Oil Improves Heart Health

Another common claim is that coconut oil is good for heart health. Proponents often argue that the lauric acid in coconut oil can increase levels of high-density lipoprotein (HDL), the "good" cholesterol, and thus reduce the risk of heart disease.

While it’s true that coconut oil can raise HDL levels, it also raises low-density lipoprotein (LDL), the "bad" cholesterol. A review published in Circulation (https://www.ahajournals.org/doi/10.1161/CIR.0000000000000510) found that coconut oil increases LDL cholesterol to a similar extent as butter and other saturated fats. High levels of LDL cholesterol are a well-established risk factor for heart disease.

The American Heart Association (https://www.heart.org/en/news/2018/07/18/news-release-coconut-oil-no-magic-bullet-for-health) advises against the regular use of coconut oil due to its high saturated fat content, which can contribute to the development of heart disease. Instead, they recommend using unsaturated fats, such as olive oil or canola oil, which have been shown to improve heart health.

Conclusion

Coconut oil can be a beneficial addition to your skincare and hair care routines, thanks to its moisturizing, antimicrobial, and conditioning properties. However, it’s essential to approach the more extravagant health claims with a healthy dose of skepticism. While coconut oil may have some positive effects on your health, it is not a miracle cure for weight loss or heart disease. As with any food or product, moderation is key, and it’s important to rely on scientific evidence rather than hype when making decisions about your health.