What Happens to Your Body When You Eat Coconut Oil Daily?

What Does Coconut Oil do to your body when you consume it every day?

In the past ten years, coconut oil has become a widely discussed food, both as a popular cooking fat and as a food high in saturated fat. Its popularity has been accompanied by many claims about energy, digestion and general health.

But what is really going on in your body when you are taking coconut oil daily?

To answer that, we must consider the composition of coconut oil, how it is digested, what research says in general terms, and who should be more cautious about it.

What Happens to Your Body When You Eat Coconut Oil Daily?

This article looks at the commonly discussed effects – positive, neutral and possibly negative – so you can understand daily coconut oil use in context.

Knowing What Coconut Oil Really Is.

It is necessary to know what is in coconut oil before looking at its effects. Coconut oil is solid at room temperature, unlike many other oils that are vegetarian in origin, due to its saturated fat composition, which is approximately 80-90 percent saturated fat depending on the type of coconut oil.

The coconut oil contains the following fatty acids:

Lauric acid (about 47%) – This is the major fatty acid. It is also unusual in that it behaves in some ways like a medium-chain fatty acid and in some ways like a long-chain fatty acid.

Caprylic and capric acids (medium-chain fats) – Compose a lesser percentage but are digested more quickly than longer fats.

Myristic and palmitic acids (long-chain fats) – These are common saturated fats in animal foods.

Minor compounds – Polyphenols, vitamin E, antioxidants (more prominent in virgin coconut oil).

The difference between Coconut Oil and other Saturated Fats.

Most saturated fats are long-chain triglycerides (LCTs), but coconut oil is rich in medium chain triglycerides (MCTs).

MCTs are absorbed differently:

They go straight to the liver.

They are more easily changed into energy or ketones.

They are less likely to be stored as body fat than longer fats, though they still contain calories.

What Occurs Directly after the consumption of Coconut oil.

There are a number of reactions that can happen soon after you consume coconut oil.

2.1. Faster digestion and fast release of energy.

The MCTs of coconut oil do not go through the normal fat-digestion processes. They require:

No bile salts

Reduced activity of the pancreatic enzymes.

Less time in the intestinal tract.

This faster absorption is one reason some people notice a quick feeling of energy after eating it.

2.2 Minor increase in body temperature.

MCTs can increase heat production to a small extent. This can:

Make you feel warmer

Raise calorie expenditure slightly.

The effect is small and varies from person to person.

2.3 A potential laxative effect

Coconut oil may, particularly in large quantities or when taken on an empty stomach:

Speed up gut motility

Trigger bowel movements

Bring about cramping or looseness of stool.

This occurs more among individuals not accustomed to MCTs.

What Will Happen to You When You Eat Coconut Oil Everyday.

Daily consumption can have cumulative effects, some of which are discussed below. Research findings are mixed, and individual responses vary.

Effects Commonly Discussed

Energy and metabolism.

MCTs in coconut oil are common in fitness circles and ketogenic diets as they are:

A source of quick energy, particularly in low-carb eating patterns.

Not stored in the body in the same way as longer fats, but still a source of calories.

Some studies report a modest rise in resting energy expenditure and fat oxidation; others find little difference. The effects are small, and results vary.

Brain and ketosis.

Since MCTs may be transformed into ketones, coconut oil is sometimes used in low-carb or ketogenic diets. Some people report feeling more focused; others notice no difference. This article makes no claim about cognitive ability.

Digestion.

Moderate daily consumption of coconut oil is reported by some people to be associated with:

regular bowel movements

less bloating

But excess can have the reverse effect, and responses vary.

Skin and hair.

Coconut oil is widely used on skin and hair. When eaten, it contributes fat to the diet, which is needed for general nutrition, but this article makes no claim that eating coconut oil improves skin or hair.

Immune and hormonal topics.

Lauric acid is converted in the body to monolaurin, which has antimicrobial properties in laboratory studies. This does not mean eating coconut oil supports the immune system or improves hormonal balance, and no such claim is made here. Anyone with a health condition should talk to a qualified healthcare professional.

Neutral or Mixed Effects

Weight – not assured.

Coconut oil was previously marketed strongly as a weight-loss food. The reality is more nuanced.

Points sometimes mentioned in its favour:

May help some people feel full after meals

May increase thermogenesis slightly

But:

Coconut oil has a high calorie content (about 120 calories per tablespoon)

It can contribute to weight gain when simply added to a high-calorie diet.

It is not equal to pure MCT oil, which contains a higher proportion of medium-chain fats.

Any change in weight depends on the overall diet, not on one food alone.

Cholesterol levels.

This is the most debated area.

The general findings of research:

Coconut oil can raise HDL (good) cholesterol.

It also tends to raise LDL cholesterol, though generally not as much as butter.

There is a tendency to increase total cholesterol.

Therefore, the overall effect depends on:

how much you eat

your genetics

what fats you substitute in your diet.

your general eating pattern.

Moderate use may have little effect on a healthy person, but those with cholesterol concerns should talk to their doctor.

Possible Adverse Impact of Daily Coconut Oil.

Digestive distress

The common side effects of taking it daily include:

diarrhea

stomach cramping

nausea

oily stools

heartburn

This is particularly common when:

taking above 1-2 tablespoons/day

consuming coconut oil without any food before it.

Possible weight gain

Coconut oil remains a saturated fat and a high-calorie oil. Adding it on top of an already high-calorie diet can contribute to weight gain.

Possible increase in LDL cholesterol among some individuals.

Some people respond more strongly to saturated fat. In such cases daily coconut oil can:

raise LDL cholesterol noticeably.

increase total cholesterol

Risk of excessive saturated fat.

Health organisations usually recommend moderate consumption of saturated fats. Taking coconut oil alongside other high-fat foods such as high-fat meats, dairy and processed foods can add up quickly. Balance is important.

What is a typical amount of coconut oil per day?

There is no single rule, but amounts often mentioned are:

1/2 to 1 tablespoon per day to start.

1-2 tablespoons daily for regular users.

Up to 3 tablespoons daily for people on low-carb or ketogenic diets, while watching overall intake.

It is better to begin with 1 teaspoon per day and increase gradually.

Ideas on how to use coconut oil in your diet.

In coffee (“bulletproof” style)

For sauteing or stir-frying – coconut oil has a fairly high smoke point.

In smoothies – it blends well and adds creaminess.

As a substitute for butter or other oils in baking and curries.

In soups – adds flavour.

Who might use coconut oil daily?

People that follow ketogenic or low-carb diets.

People looking for a cooking fat with a coconut flavour.

Those that do not consume dairy fats.

Who should be more cautious?

Individuals that have elevated LDL cholesterol.

People who have had their gallbladder removed or who have bile problems.

Persons prone to digestive upsets.

Individuals that have a large intake of other saturated fats.

Any person who has a history of heart disease personally or in their family.

Moderation and monitoring are important.

Virgin vs. Refined Coconut Oil: Which one is better?

Virgin Coconut Oil (VCO):

Cold-pressed

Richer in antioxidants

Stronger coconut flavor

Refined Coconut Oil:

Neutral taste

Higher smoke point

Fewer antioxidants

Better for high-heat cooking

Virgin coconut oil is the favourite of many people for everyday use.

Long-term effects of daily coconut oil intake.

Effects when taken regularly over time can include:

A reliable source of energy for some people

More regular bowel movements for some

Fewer cravings and less snacking for some

Neutral or variable effects:

Little or no weight change, depending on overall diet

Slight increase in HDL

Minor elevation of LDL (differs by person)

Possible adverse long-term effects:

Higher LDL cholesterol in some people

Excess calorie intake

Loss of digestive tolerance in some people

The long-term result greatly depends on the dose, overall diet, genetics and personal response.

Coconut Oil vs. MCT Oil: Not to Be Confused.

Although coconut oil has MCTs, it is not the same as pure MCT oil.

Coconut Oil:

Contains about 15% true MCTs

Contains a lot of lauric acid

Slower to digest than MCT oil

More antioxidants

MCT Oil:

100% caprylic and capric acids

Faster energy release

More likely to cause digestive upsets

Summary: what happens when you eat coconut oil every day?

Overall, daily use of coconut oil can be associated with:

Possible positive points for some people:

A source of quick energy

Improved digestion for some

Higher HDL cholesterol

Neutral or mixed points:

Weight changes depend on the overall diet

Cholesterol levels differ with genetics

Some people notice no considerable change

Possible negative points:

Digestive issues (bloating, diarrhea, cramping)

Raised LDL cholesterol in susceptible people

Weight gain from excess intake

Excess saturated fat intake

Final Thoughts

Coconut oil may be a useful addition to your diet, but it is not a wonder food and not a treatment for any condition.

If you enjoy coconut oil and feel well using it in moderation, it can:

add flavour to foods

provide a cooking fat option

However, it should be part of a balanced diet and not dominate it, like any other source of fat.

The keys to safe use of coconut oil are moderation, mindfulness and listening to your body.

General information only: this article is general food information and is not medical advice. If you have a health condition, high cholesterol, or are considering a significant change to your diet, talk to a qualified healthcare professional before making changes.