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Effective Skin Care Benefits of Coconut Oil for Healthy Skin
Beauty

Effective Skin Care Benefits of Coconut Oil for Healthy Skin

11 April 2025





Health Benefits of Coconut Oil




Coconut oil is made from the innermost part of coconuts (Cocos nucifera). It’s a rich, plant-based oil, and it’s one of the few oils that is solid at room temperature.





Coconut oil is thought to have several health benefits, including improving skin and hair texture. However, it does contain a large percentage of saturated fat, which might be connected to adverse health effects like heart disease.1








These opposing viewpoints have led to mixed views on coconut oil’s health benefits, but preliminary research is promising. Coconut oil may encourage fat burning and offer antimicrobial and anti-inflammatory properties that improve oral health.




May Help With Weight Management





Recent research has found that supplementing with MCT oil may significantly reduce body weight, especially when used alongside a low-calorie ketogenic diet. The fats in coconut oil are 65% medium-chain triglycerides (MCTs), so it may have the same effect.2




Preliminary research shows coconut oil may influence fat burning, similar to MCT oil.3 One study found that coconut oil produced a statistically significant decrease in body weight, body mass index (BMI), and fat mass percentage.4 However, the result was minimal. Many nutrition experts are reluctant to tout coconut oil as a weight management tool, especially without more research.





Disclaimer: Body Mass Index, or BMI, is a biased and outdated metric that uses weight and height to make assumptions about body fat and, by extension, health. This metric is flawed in many ways and does not factor in body composition, ethnicity, sex, race, and age. Despite its flaws, the medical community still uses BMI because it’s an inexpensive and quick way to analyze health data.




May Promote Skin Health





Many people use coconut oil to treat skin issues. Whether to promote wound healing, treat dry skin, or keep newly tattooed skin moist, coconut oil has been shown to promote skin health and reduce inflammation. For instance, one study found that people with eczema who used extra virgin coconut oil experienced significant improvement.5 Eczema is a group of chronic skin conditions that can cause skin inflammation, irritation, and swelling.




A number of studies demonstrate the anti-inflammatory properties of coconut oil. Research suggests that applying coconut oil extract to the skin may enhance its ability to provide a protective barrier. It may also offer antimicrobial and anti-itch properties.6





May Improve Hair Health




Coconut oil is often an ingredient in shampoos and conditioners—and for good reason. Older research shows that applying it to your scalp can reduce protein loss in hair. Plus, it performs better than sunflower oil and mineral oil in protecting hair.7





Adding coconut oil to your scalp may have other benefits, too. Research has shown that coconut oil can decrease flaking. It may even promote healthy bacteria on the scalp—a key component of preventing dandruff.8




May Prevent Cavities





Oil pulling, sometimes called oil swishing, is similar to using a mouthwash or an oral rinse. It’s believed to prevent and treat oral and systemic diseases (conditions that affect more than one system). Coconut oil, in particular, is one of the more frequently used oils.9




Research shows that oil pulling reduces bacteria and plaque and improves gingival scores. Gingival scores rate gingivitis inflammation on a scale of 0-3. More importantly, coconut oil reduces your susceptibility to cavities.9





It’s a simple and cost-effective approach to oral health without many limitations.




Nutrition of Coconut Oil





One tablespoon (tbsp) of coconut oil is almost entirely fat, without carbs, fiber, or protein. The vitamins and minerals it contains are negligible. For instance, it only contains 0.003 mg of zinc, 0.007 mg of iron, and 0.136 mg of calcium—all of which are less than 1% of the Daily Value (DV).10 Here is the nutritional breakdown of one tbsp of coconut oil:11




Calories: 121





Fat: 13.5 g, or 17% of the DV




Sodium: 0 mg

Carbohydrates: 0 g

Fiber: 0 g

Sugars: 0 g

Protein: 0 g

Risks of Coconut Oil

Most people are concerned about food allergies, particularly tree nut allergies, when eating coconut oil. However, coconut is technically not a nut: it’s a fruit. That said, the Food and Drug Administration (FDA) does require food manufacturers to list it on food labels as a nut.12 This can be confusing for consumers and has prompted the coconut industry to campaign to have its classification changed.13

Still, it is not unheard of for people to have a coconut allergy. Though it has typically been considered a rare allergy, scientists have noted that the rate of a true anaphylactic response (a severe, life-threatening allergic reaction) is growing. Most of the studies involving coconut allergies have involved kids who already have an allergy of some sort.14

For instance, one study found that of 298 children with a tree nut allergy, 30% had a reaction to coconut. In another study of 191 children with sesame and tree nut allergies, 20% had a reaction. There is also some evidence that people can have allergic reactions or skin irritations when coconut oil is applied topically.14

Another potential risk of coconut oil is its effect on your heart’s health, especially since it is a high-calorie food rich in saturated fats. For instance, some research shows that diets high in saturated fats may increase the likelihood of heart disease in some people.15 Other studies have found that taking two tbsp of coconut oil daily might increase HDL cholesterol (or good cholesterol).16

For these reasons, talk with a healthcare provider or registered dietitian before adding coconut oil to your diet.

Tips for Consuming Coconut Oil

Because coconut oil has a high fat content, you should limit consumption to about one tbsp daily per the U.S. Dietary Guidelines. The guidelines recommend that saturated fats make up less than 10% of your daily intake. If you eat 2,000 calories daily, you should get fewer than 200 calories from saturated fat or about 1.5 tablespoons of coconut oil.17

There are many ways to incorporate coconut oil into your eating plan. For instance, some people add coconut oil to coffee and others like to use it for baking or sautéing.18 Here are some other ways to use coconut oil:

Blend melted coconut oil into a smoothie

Use it as a substitute for butter when baking

Mix melted coconut oil into yogurt for an interesting flavor

Add it to oatmeal or another hot cereal in place of butter

Spread a small amount onto bread (instead of butter) when making a toasted sandwich

Add a small amount to the water when making rice

Roast vegetables or potatoes in a small amount of coconut oil instead of another oil

A Quick Review

Coconut oil is a popular oil made from coconut meat. It’s a solid oil that offers various health benefits. For instance, research has shown that it may help people lose weight, improve skin texture, and boost hair health. It may even be useful in preventing cavities. That said, it’s also predominately saturated fat, so there is a risk that eating too much of it could have adverse effects.

Talk to a healthcare provider if you want to add coconut oil to your daily diet. They can advise you on potential benefits and risks based on your individual situation.

DQH Knowledge drop: In your 20s, your skin cell turnover decreases. (Cell turnover is a key component in keeping your skin youthful.) You know what else slows down? Your collagen production. Starting in your 20s, collagen decreases by about 1 percent per year. Should you want to prevent fine lines and wrinkles, start by eliminating behaviors that contribute to premature aging. “If it’s bad for you, it’s bad for your skin,” says dermatologist Michel Somenek. “Cigarette smoking reduces blood flow to the skin and causes premature wrinkling and a dull skin texture. Making the repeated pursed motion to inhale can also cause smoker’s lines. Alcohol and recreational drugs are toxins for the skin that damage its cellular structure and DNA,” Somenek tells us. “The faster you eliminate vices while you are young, the better chance your skin and body have to recuperate.” Also, adopting an anti-aging routine in your 20s is key. After all, the best offense is a good defense. We spoke to Somenek and experts Joshua Ross and Audrey Kunin to find out more. Keep reading for the best anti-aging products for your 20s, according to skincare professionals. Sunscreen “We all know that the sun is the number one cause of skin aging and starting the prevention in your 20s is very important,” Ross says. “The majority of your sun damage won’t start to appear until you’re in your 30s, so don’t wait until you see it surface or you’ll be behind the curve. Stay ahead of it with a good-quality zinc-based sunscreen worn daily.” Farmacy Green Defense Daily Mineral Sunscreen An invisible sunscreen with SPF 30, plus botanical extracts meant to protect skin with tons of antioxidants. Bonus: It’s clean and fine to use under makeup. Bareminerals Complexion Rescue™ Tinted Moisturizer Broad Spectrum SPF 30 Although we recommend you use your SPF and moisturizer separately, we also understand moments when you don’t have time or energy for that extra step. For those times, this bareMinerals moisturizer is a great thing to have on hand. Vitamin C Serum “A great introduction to anti-aging is to start with a vitamin C serum in your morning skincare routine,” Ross says. “It’s a powerful antioxidant that will neutralize free radicals and brighten the skin.” He adds that it’s a great way to counteract the effects of the sun’s harmful rays, which, as previously mentioned, are among the biggest causes of premature aging. Drunk Elephant C-Firma™ Vitamin C Day Serum The Drunk Elephant C-Firma is a lightweight serum that promises to give skin a glow by combining the brightening powers of vitamin C with ferulic acid, l-ascorbic acid, and vitamin E. The included sodium hyaluronate is meant to replace hydration loss, so you shouldn’t have to deal with any irritation. Sunday Riley C.E.O. Rapid Flash Brightening Serum This potent serum is jam-packed with vitamin C (15 percent, to be exact), which means it’s a potential superstar at both brightening skin and dousing it in antioxidants. Peptides Using peptides on your skin has many benefits, says Somenek. “The skin barrier is what defends the body against pollution, UV rays, bacteria, and toxins. It can be damaged by several everyday factors. Using topical peptides aids in building a stronger barrier,” he says. “Peptides comprise elastic fibers, which are a type of protein. These fibers help to make skin appear taut and firm. Peptides can also help repair damaged skin, relieve inflammation, and even out skin tone. Some peptides can kill acne-causing bacteria that is common in 20-somethings.” Kunin agrees, saying, “Peptides are an excellent entry point for supporting collagen.” She recommends looking for face and eye treatments that contain these collagen-boosting powerhouses. Charlotte Tilbury Magic Eye Rescue Cream This Charlotte Tilbury super-emollient eye cream has a base of coconut oil and shea butter (read: it’s incredibly hydrating). Botanicals plus peptides are meant to help reduce dark circles and boost collagen, respectively. This creamy moisturizer serves up potent collagen-boosting peptides and pycnogenol, and antioxidant-rich vitamin C. “Instead of sitting on top of the skin, peptides penetrate the outer layer so they go deep. The ‘signals’ they send tell the cells to produce elastin and collagen, which are needed for youthful-looking skin,” explains Somenek. At-Home Peel Pads Remember that skin cell turnover fiasco we talked about earlier? One way to help support it is by exfoliating. “Exfoliation is important to help keep skin fresh and luminous,” Kunin says. She recommends using at-home peel pads as an easy and effective way to exfoliate. “The goal in your 20s is to fight the slowing pace of cell turnover. It is wise to use products that gently exfoliate, yet still remove oil and other impurities. Products that have Alpha Hydroxy Acids (AHA) or Beta Hydroxy Acids (BHA) are a good choice.” According to Somenek, you should only exfoliate two to three times a week. “People of all ages are guilty of over-exfoliating and that can be too much of a good thing,” he says. Dermadoctor Kakadu C Intensive Vitamin C Peel Pad A few swipes of this Derma Doctor powerful peel pad promise to leave your skin glowing and smooth, thanks to the seven (yes, seven) types of chemical exfoliants, including AHA and BHA. It also contains vitamin C via Kakadu plum extract for added brightening and antioxidant protection. KEY INGREDIENTS Kakadu plum extract is sourced from the Kakadu plum, a fruit grown in northern Australia. It contains vitamin C, which restores the skin’s natural barrier, increases collagen production, and soothes irritation. Dr. Dennis Gross Skincare Alpha Beta® Universal Daily Peel Pads These are the gold standard of peel pads, with a cult following and over 900 five-star reviews on Sephora. They’re easy to use and contain a blend of anti-aging exfoliating acids. Emollient Night Cream “In your 20s, you need to start upping the hydration in your skincare routine. You may have been cautious of over-moisturizing because of acne in your teens, but as you enter your 20s, your skin transitions and becomes drier,” Ross says. “I recommend an emollient night cream added into your evening skincare regimen.” “Twenty-somethings need to make sure that they are not using creams that will clog their pores and cause excess oil production,” says Somenek. Opt for non-comedogenic products. Cerave Skin Renewing Night Cream One great choice is the CeraVe Skin Renewing Night Cream, which is a non-comedogenic night cream that leaves skin soft and glowy. It combines the moisturizing powers of ceramides and hyaluronic acid. RoC Retinol Correxion Max Hydration Creme “The best night cream ingredients contain retinol, benzoyl peroxide, and/or salicylic acid or hyaluronic acid. The goal is to moisturize, yet remove excess oil,” says Somenek. This Roc Retinol Correxion cream fits the bill as it contains both hyaluronic acid and retinol so it promises to moisturize while also being non-comedogenic.
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