Coconut oil is a key ingredient in many cuisines and a popular beauty treatment for skin and hair, but does it offer any real benefits? Coconut itself is known to be rich in nutrients, so it’s no surprise that some people claim taking a teaspoon of coconut oil in the morning on an empty stomach can significantly boost energy and more. Curious whether I’d notice any of these supposed benefits, I recently started following this routine. Read on to find out what I discovered.

Health Benefits of Coconut Meat, Dried Coconut, and Other Coconut Parts

Coconut has both pros and cons when it comes to nutrition. According to Kristen Nicolai, MS, RD, clinical nutrition coordinator at Mount Sinai, raw coconut meat is mostly fat, but it also contains protein, carbs, fiber, and minerals like copper, iron, manganese, and selenium. It’s also more calorie-dense and higher in fat than other fruits. While coconut fat can be a good source of energy thanks to medium-chain triglycerides (MCTs), it’s high in saturated fat. Nicolai says eating too much saturated fat can lead to health issues such as heart disease and high cholesterol.

When made into flour, coconut is high in fiber. Dried coconut, which provides fiber and minerals, can be part of a balanced diet if you choose unsweetened options to avoid added sugar.

Are There Benefits to Drinking Coconut Oil?

Small studies suggest that drinking coconut oil may support mental function, but the evidence isn’t strong enough to be definitive. Nicolai points out that when coconut oil is extracted, all nutrients are left behind. So drinking coconut oil means you’re mostly just consuming saturated fat. “It does not contain any fiber, protein, vitamins, or minerals,” she says. So it’s best to enjoy coconut oil in moderation.

Is Cooking with Coconut Oil Healthy?

Coconut oil is a great choice for high-heat cooking because of its higher smoke point, says Nicolai. However, she doesn’t recommend cooking with it every day due to its high saturated fat content. She suggests using oils with healthy unsaturated fats, like olive or avocado oil, for daily cooking, and using coconut oil in moderation or occasionally for flavor.

What Happened When I Took Coconut Oil Daily

I started taking coconut oil as part of the ketogenic diet I’ve been following for a while. I take it in three different ways, depending on the day and how much time I have: I either drink a teaspoon on an empty stomach first thing in the morning, mix a teaspoon into my coffee, or drizzle it over Greek yogurt. I find the flavor relatively mild and I like the texture—in fact, I barely notice it when I take it with coffee or yogurt.

While I can’t credit the success of my keto diet solely to coconut oil, the benefits I feel are hard to deny: I stay full until lunchtime and feel extra energetic in the morning. I don’t feel like snacking, and my mind feels clear and focused. Is it the coconut oil? Hard to say, but I do notice a difference.

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Is Coconut Oil Bad for You?

There are some contraindications to be aware of: While coconut oil has been shown to increase good cholesterol, it can also raise LDL (bad) cholesterol. It should be avoided by people with hypercholesterolemia and cardiovascular disease, as well as those with a family history of heart attacks and strokes.

As mentioned, coconut oil is high in calories, so it may not be ideal for those on a low-calorie diet. For some people, it can cause nausea, bloating, and intestinal problems when taken in the morning on an empty stomach.

Also, it goes without saying that you shIf you’re allergic to coconuts, you should definitely avoid coconut oil. And as always, if you’re unsure, talk to a doctor for advice tailored to you.

Should you drink coconut oil every day? Some people swear by it, but the research doesn’t back it up yet. Nicolai says there isn’t enough evidence to prove any benefit from drinking it daily. “Given what we know about saturated fats and how they harm heart health, I wouldn’t recommend drinking coconut oil every day,” she adds.

As with any food or anything you plan to consume, it’s always best to ask your doctor about the right diet and health plan for you.

Curious about a beauty or wellness trend? Let us know! Email Vogue’s senior beauty & wellness editor at beauty@vogue.com.

Frequently Asked Questions
FAQs Taking a Teaspoon of Coconut Oil Every Morning

1 What happens when you take a teaspoon of coconut oil every morning
Many people report feeling fuller having more energy and noticing smoother digestion Some also see improvements in skin hair or cholesterol levels though results vary from person to person

2 Why do people take coconut oil in the morning
Mornings are convenient and taking it on an empty stomach is thought to boost metabolism curb appetite and help with digestion throughout the day

3 How many calories are in a teaspoon of coconut oil
About 40 calories Its pure fat so it adds up quickly if you use more than a teaspoon or two

4 What is the best way to take it
You can swallow it straight melt it into coffee or tea or blend it into a smoothie Some people start with half a teaspoon to avoid stomach upset

5 Should I take it on an empty stomach
Many people do but its not required If it bothers your stomach take it with food instead

6 What are the main benefits of coconut oil
Possible benefits include appetite control quick energy from MCTs better HDL cholesterol and improved skin and hair when used topically

7 What are MCTs
Mediumchain triglyceridesa type of fat in coconut oil that the body absorbs and burns quickly for energy

8 Does coconut oil help with weight loss
It may slightly boost metabolism and reduce hunger but its not a magic fix It only helps as part of a balanced diet and active lifestyle

9 Can coconut oil raise my cholesterol
It can raise LDL cholesterol in some people though it often raises HDL too If you have high cholesterol talk to your doctor first

10 What are the common side effects
Nausea stomach cramps diarrhea and headaches are the most commonespecially if you start with too much Start small and build up

11 How much should I take per day
One to two teaspoons is a common range More isnt necessarily better and adds a lot of calories

12 Can I take it if I have heart disease or high cholesterol
Check with your doctor Coconut oil is high in saturated fat which some people need to limit