Coconut Oil Has Real Benefits but These Claims Don’t Hold Up

Coconut oil has long been crowned a “superfood” in wellness circles, thanks to its moisturizing properties and popularity in paleo and keto diets. But despite its natural appeal and versatility, not all claims about coconut oil are supported by science.

Used thoughtfully, coconut oil can play a helpful role in personal care and kitchen routines. But it’s equally important to recognize its limits and risks especially when touted as a cure-all. Here’s what to know about the real benefits of coconut oil, the myths to stop believing, and when it may actually do more harm than good.

2 Real Benefits of Coconut Oil

1. It May Help Soothe Itchy Ears

Coconut oil’s antibacterial and moisturizing properties can provide relief for certain types of itchy ears, particularly when caused by dry skin or conditions like eczema. In fact, one study published in Dermatitis found that virgin coconut oil reduced skin colonization of Staphylococcus aureus, a bacteria often linked to eczema flare-ups.

However, before you reach for the coconut oil, it’s important to identify the root cause of your itching. Infections, wax buildup, or more serious issues may require other treatments. Always check with a doctor before using any oil inside the ear.

2. It Can Be Used as a Personal Lubricant

Coconut oil’s smooth texture and long-lasting moisture make it a popular natural alternative to commercial lubricants. But there’s a catch: it can degrade latex, making condoms and diaphragms less effective. If you’re relying on those methods for protection, skip the coconut oil and opt for a water-based or silicone-based option instead.

8 Claims About Coconut Oil That Don’t Add Up

1. It Doesn’t Treat Constipation

Despite popular blog claims, there’s no solid scientific evidence that coconut oil eases constipation. Increasing your fiber intake with fruits, vegetables, and whole grains is still the most reliable way to stay regular.

2. It Won’t Cure Scabies

Scabies is a skin condition caused by mites that requires prescription treatment. Coconut oil may temporarily soothe itching, but it won’t eliminate the mites. Only a doctor-prescribed scabicide will get rid of the infestation.

3. It Doesn’t Heal Herpes or Cold Sores

Some believe coconut oil can fight herpes due to its antiviral components. But there’s no strong clinical evidence to support this. Stick to approved antiviral medications or OTC treatments for cold sores.

4. It Has No Special Benefits for Type O Blood

The blood type diet trend has been widely debunked. While eating healthier foods may improve your wellbeing, there’s no scientific link between coconut oil and blood type-specific health advantages.

5. It’s Not a Heart-Healthy Oil

Coconut oil is high in saturated fat over 11 grams per tablespoon. While it may raise “good” HDL cholesterol slightly, it also raises “bad” LDL cholesterol. For heart health, oils like olive, avocado, and canola are safer, evidence-backed choices.

6. It Won’t Smooth Wrinkles or Boost Collagen

Coconut oil may temporarily hydrate the skin and give a dewy look, but there’s no proof it reduces fine lines or wrinkles. For anti-aging, dermatologists recommend retinoids, vitamin C, or niacinamide. Plus, coconut oil is highly comedogenic it may clog pores in acne-prone skin.

7. It Doesn’t Cure Pink Eye

Pink eye often resolves on its own, but in some cases, it requires medical care. Coconut oil is not an approved treatment and could irritate your eyes. Safe at-home steps include warm compresses, rest, and lubricating drops plus seeing a doctor when symptoms worsen.

8. It’s Not a Proven Deodorant

While coconut oil has mild antibacterial properties, there’s no evidence it neutralizes the specific bacteria that cause body odor. If you’re switching to natural deodorants, look for ones with proven odor-fighting ingredients like baking soda or magnesium.

Risks and Drawbacks to Know

High Saturated Fat Content

One tablespoon of coconut oil delivers nearly your entire recommended daily intake of saturated fat. The American Heart Association advises keeping saturated fat to less than 6% of your total daily calories about 13 grams per day on a 2,000-calorie diet.

Slippery Surfaces

Used topically, coconut oil can leave surfaces (like showers) dangerously slick. Clean up spills promptly to avoid slips or falls, especially if you’re applying it in the bathroom.

Possible Gallstone Risk

Saturated fats like those in coconut oil may worsen conditions like gallstones or fatty liver disease. Experts recommend choosing healthy fats like fish oil or olive oil to support liver and gallbladder health.

Avoid Partially Hydrogenated Versions

Some processed coconut oils contain trans fats, which are directly linked to heart disease. Always check the label, and steer clear of any oil labeled “partially hydrogenated.”

How to Use Coconut Oil Wisely

• Cooking: Use it occasionally and in moderation. Try not to exceed 1 tablespoon (121 calories, 11g saturated fat) per day.

• Topically: Ask your doctor before applying it to sensitive areas or skin conditions. Be mindful if you have oily or acne-prone skin.

• Not for Everything: Remember that coconut oil is not a cure-all. It’s not a replacement for sunscreen, medical treatments, or a balanced diet.

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