Coconut oil’s had a major glow-up over the last decade. First, it was a miracle superfood — then it was slammed for being high in saturated fat. So, what’s the truth? Is coconut oil actually good for you Let’s break it down.

The Good: Why Coconut Oil Gets Hype

1. Healthy Fat Content (Kind of)

Coconut oil is packed with medium-chain triglycerides (MCTs) — a type of fat that’s easier for your body to convert into energy rather than store as fat. Studies show MCTs can boost metabolism, improve brain function, and even help with weight loss.

A 2015 study found that MCTs can increase calorie burn by 5% over 24 hours. That’s not life-changing, but it adds up over time.

2. Antimicrobial and Antifungal Properties

Lauric acid, which makes up about 50% of coconut oil’s fat content, has strong antimicrobial properties. Some studies suggest it can help fight off harmful bacteria, viruses, and even yeast infections like Candida.

A study published in the Journal of Medicinal Food found that monolaurin is effective at fighting Staphylococcus aureus — the bacteria behind staph infections.

3. Good for Skin and Hair

Topically, coconut oil is a superstar. It’s deeply moisturizing, can improve skin barrier function, and may even help with eczema. It’s also a solid natural conditioner for hair, reducing protein loss and adding shine.

A 2014 study showed that virgin coconut oil improved skin hydration and reduced eczema symptoms better than mineral oil.

The Bad: High in Saturated Fat

1. Raises LDL (“Bad”) Cholesterol

Coconut oil is 90% saturated fat — even higher than butter. Saturated fat raises LDL cholesterol levels, which increases the risk of heart disease.

The American Heart Association still recommends limiting saturated fat intake to protect heart health.

2. Weight Loss Claims Are Overblown

While MCTs can give your metabolism a small boost, coconut oil is still highly caloric (about 120 calories per tablespoon). Overdoing it can quickly backfire if you’re trying to lose weight. Try out these brain supplements that help out with that small boost.

A 2015 study found that MCTs can increase calorie burn by about 120 calories per day — but that’s only if you’re replacing other fats with MCTs, not adding them on top of your usual intake.

3. May Cause Digestive Issues

For some people, it can be tough on the digestive system. The high fat content, especially MCTs, can trigger bloating, cramping, and even diarrhea if you’re not used to it.

If you’ve got a sensitive stomach or issues with fat digestion (like gallbladder problems), coconut oil might not sit well. Start small and see how your body responds.

Bottom line

Coconut oil is fine in moderation — a tablespoon in your smoothie or cooking with it here and there won’t wreck your health. But if you’re using it by the spoonful thinking it’s a health miracle, it might be time to pump the brakes. If this was helpful, head over to this wellness blog for more practical, no-fuss tips to keep you feeling great.