By Veronica Cristino (Vogue)- Coconut oil is an essential ingredient in many cuisines and a beloved beauty treatment for skin and hair, but it also has a ton of impressive health benefits. Thanks to its abundance of medium-chain triglycerides (MCTs), some people swear that taking a teaspoon of coconut oil in the morning on an empty stomach can have profound effects on energy and more.
Curious to see if I’d notice any of the supposed benefits, I recently started following the regimen. Read on to find out what I discovered.
The properties of coconut oil
Coconut oil is a good source of saturated fatty acids, specifically capric and caprylic acid, of which it contains 65%.
These medium-chain triglycerides (MCTs) have a ton of interesting properties. Not only are they metabolized by the liver and converted into energy instead of being stored as body fat, they are also absorbed intact from the small intestine into the blood and therefore immediately available as energy—kind of like carbs. Furthermore, MCTs have been shown to increase feelings of fullness; a 2023 study found that when used during a low-calorie ketogenic diet, MCT supplementation significantly decreased body weight, BMI, and waist circumference.
Coconut oil has antimicrobial, antibacterial, and antiviral properties, which is why it is used in oral hygiene practices such as oil pulling. Thanks to these properties, it may also support gut health.
The benefits of taking coconut oil
Some studies have shown that drinking coconut oil supports mental faculties because the production of ketone bodies provides an alternative source of energy for the brain. Coconut oil also has a satiating effect, slowing digestion and preventing hunger pangs. And, with all those MCTs, coconut oil offers an immediate source of energy and stimulates the production of ketones, which help burn fat—especially when consumed in conjunction with low-carb and keto diets.
What happened when I took coconut oil daily
Speaking of certain diets, I started taking coconut oil as part of the ketogenic diet I’ve been following for a while now. I take my coconut oil in three different ways, depending on the day and how much time I have: I either drink a teaspoon on an empty stomach first thing in the morning; mix a teaspoon to my coffee; or drizzle it over Greek yogurt. I find the flavor relatively mild and I like the texture—in fact, I barely notice it when I take it with my coffee or yogurt.
While I can’t blame the success of my keto diet solely on the coconut oil, the benefits I feel are hard to deny: I remain full until lunchtime and feel extra energetic in the morning. I don’t feel like snacking and my mind feels clear and focused. Is it the coconut oil? Hard to say, but I do notice a difference.
When to take coconut oil
As I can attest, taking coconut oil in the morning on an empty stomach can help you feel fuller throughout the day, increase physical and mental energy, and improve concentration.
On the other hand, taking coconut oil before bedtime is said to soothe the digestive system, stabilize blood sugar, and quell hunger after dinner.
Pro tip: Coconut oil is liquid at room temperature, so keep yours in the pantry or on the countertop. I’ve found its liquid form much more palatable than its solid form.
How much coconut oil should you take per day?
The recommended amount of coconut oil per day ranges from 1 Tsp (5 g) to 2 Tbs (30 g). The dose depends on your health, nutritional goals, and the type of diet you are following; keep in mind that coconut oil is high in calories and high in fat.
Is coconut oil bad for you?
Most healthy people should be fine taking coconut oil within the daily recommended amount. However, there are contraindications to be aware of: While coconut oil has been shown to increase good cholesterol, it can also raise the level of LDL (bad cholesterol). It should be avoided in cases of hypercholesterolemia and cardiovascular disease, as well as by those who have a family history of heart attacks and strokes.
As mentioned, coconut oil is high in calories, so it might not be best for those following a low-calorie diet. For some people, it can cause nausea, bloating, and intestinal problems when taken in the morning on an empty stomach.
Also, it goes without saying that you should definitely avoid coconut oil if you are allergic to coconuts. As always, when in doubt, consult a health care professional for personalized advice.
