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Fat

Coconut Oil

Coconut oil is a fat pressed from the meat of coconuts. It is mostly saturated fat, including medium-chain fatty acids such as lauric acid.

Immune SupportGut HealthHair & SkinEnergyCardiovascular

What it is studied for

The strongest rated effects first. Bars show the size of the effect, the letter grades the evidence, and each rating lists the studies behind it.

Immune SupportSmallCNo linked study
Gut healthSmallCNo linked study
Skin textureHair & SkinSmallCNo linked study
Energy CrashesEnergySmallCNo linked study
Cholesterol balanceCardiovascularSmallCNo linked study
MetabolismWeight ManagementSmallCNo linked study
All 8 rated effectsGrouped by health goal, with the publications behind each rating

A cooking fat with a distinctive composition

Coconut oil contains roughly 80–90% saturated fatty acids. Germany’s Federal Centre for Nutrition recommends using it sparingly for flavour and choosing oils such as rapeseed or olive oil for everyday cooking. 1

Why people take it

Essential Health22.1%
Immune Support14.7%
Energy13.2%
Hair & Skin8.8%
Cognition6.6%
Cardiovascular6.6%

SuppCo community snapshot, 2026-09-28. Reasons for use are not evidence that it works.

Questions people ask

Is virgin coconut oil a healthier everyday oil?

The Verbraucherzentrale recommends oils such as rapeseed, walnut and olive oil for their more favourable fatty-acid composition. Virgin processing does not remove coconut oil’s high saturated-fat content. 2

Can I substitute coconut oil for MCT oil in a study?

No. The direct feeding comparison found different effects on fullness and lunchtime intake. 3

Does the eczema study support eating coconut oil for skin?

No. Participants applied virgin coconut oil to the skin; the trial did not test eating it. 4

Sources

  1. Speiseöle in der Küche: Kokosöl Bundeszentrum für Ernährung