Cocos nucifera. The coconut palm gives us coconut oil, and MCT oil is made by separating the medium-chain fats from coconut oil.
What the research supports
A 2020 meta-analysis found coconut oil raised LDL cholesterol by about 10 mg/dL compared with plant oils, with no effect on weight. Virgin coconut oil worked as well as mineral oil for dry skin and improved mild childhood eczema in controlled trials. MCT oil reliably raises ketones and modestly helped weight loss when it replaced other fats.
The dose that was actually studied
The skin trials applied virgin coconut oil twice daily. MCT oil trials typically used 1 to 2 tablespoons a day in place of other fats.
What to look for on a label
- Virgin, unrefined coconut oil for skin and flavor
- MCT oil sourced from coconut, with C8 and C10 listed
Who should be careful
- People with high LDL cholesterol
- Anyone with liver disease, before using MCT oil
- Acne-prone skin on the face
Read the full guides: Coconut Oil: What the Research Really Shows and MCT Oil, Checked Against the Research.
This profile is for general education and is not medical advice. Talk to your doctor or pharmacist before starting a supplement, especially if you take medication or have a health condition.
