107 Everyday Uses for Coconut Oil, and the Health Claims to Skip

Coconut oil earns its place in the cupboard because it is cheap, keeps for a long time and is solid at cool room temperature but melts on contact with skin. That makes it handy as a moisturiser, a make-up remover, a baking fat, a wood and leather conditioner and a base for homemade scrubs and balms. What it is not is a medicine. Many of the health promises attached to it, from weight loss to protecting the heart, have not survived careful study.

This guide gathers 107 everyday uses, grouped by where you are likely to use them: your skin and hair, the kitchen, the house and garden, pets and animals, and babies. Each entry says what to do and how well it is likely to work. A final section looks honestly at the health claims that still circulate, so you can enjoy the practical uses without being misled by the hype.

What coconut oil is, and how to choose it

Coconut oil is pressed from the dried flesh of coconuts. It is about 99 percent fat, and roughly 82 percent of that fat is saturated, a much higher share than butter. Its most abundant fatty acid is lauric acid, at around 42 percent. It melts at about 24 °C (75 °F), which is why a jar can be solid in winter and liquid in summer.

Virgin or refined? Virgin (or unrefined) oil keeps a coconut smell and flavour and starts to smoke at around 175 °C. Refined oil is neutral in taste and better for frying and for uses where you do not want your food or furniture smelling of coconut. Fractionated coconut oil, sold for massage and cosmetics, stays liquid because the longer fats have been removed.

Storage. Because it is so saturated, coconut oil resists going rancid. Keep it in a closed jar away from heat and direct sun, and use a clean spoon so you do not introduce water or crumbs. For cosmetic use, it is worth keeping a separate small jar so the kitchen supply stays clean.

Calories. A tablespoon contains about 120 calories, the same as other oils. That matters for anyone spooning it into coffee or smoothies in the belief that it burns fat.

Skin, hair and beauty uses

This is where coconut oil is most useful. It is an occlusive, meaning it forms a light film that slows water loss from skin and hair. Use small amounts; it spreads further than you expect. People with acne-prone or very oily skin may find it clogs pores, so test it on a small area first.

1. Body moisturiser. Warm a pea-sized amount between your palms and smooth it over damp skin after a shower. It feels greasy for a minute or two, then settles in.
2. Hair conditioner. Work a little through the lengths and ends, where hair is oldest and driest. Leave it for 20 minutes or overnight, then shampoo out. Studies on hair fibres suggest it can reduce protein loss during washing.
3. Lip balm. Dab it on alone, or melt it with a little beeswax for a firmer stick that lasts longer. It does not replace a lip product with a proper SPF.
4. Sugar or salt scrub. Stir sugar or fine salt into softened oil until you get a paste. Massage onto damp skin and rinse; once a week is plenty for most people.
5. Make-up remover. Rub a small amount over make-up, including waterproof mascara, then wipe with a warm, damp cloth. Follow with a gentle cleanser if your skin feels heavy afterwards.
6. Massage oil. Fractionated oil is easiest because it stays liquid. Add a few drops of a skin-safe essential oil if you like a scent.
7. Nail and cuticle care. Rub a drop into each cuticle in the evening. It softens dry skin and helps prevent ragged edges.
8. Shaving base. A thin layer lets a razor glide and leaves skin soft. Rinse the razor often, because oil and hair can clog the blades.
9. Homemade deodorant. Mix the oil with arrowroot or cornflour and a little bicarbonate of soda. It reduces odour for some people but is not an antiperspirant, and bicarbonate can irritate sensitive underarms.
10. Bath oil. Melt a spoonful into warm bath water. Take care getting out, as the tub will be slippery.
11. Carrier oil. Use it as the base for balms, body butters and blends that need diluting. Always dilute essential oils before they touch skin.
12. Frizz control. Rub the tiniest amount between your fingertips and smooth over flyaways. Too much makes hair look lank.
13. Aromatherapy rub. Blend with peppermint or lavender oil and dab on the temples or wrists. The scent may help you relax, but it is not a treatment for headaches or nausea.
14. Dry nostrils. In heated winter air, a tiny dab just inside the nostril can ease soreness. Use very little and avoid sniffing it deeper.
15. Dark spots. Moisturising can make skin look more even, but there is no good evidence that coconut oil fades sun or age spots. Daily sunscreen does more to stop them darkening.
16. Under-eye care. A light touch can soften dry skin around the eyes. It will not shrink puffiness or dark circles, which depend on sleep, genetics and allergies.
17. Rough elbows and knees. Rub in morning and night. Thick, dry skin in these spots responds well to steady moisturising.
18. Stretch-mark care. Massaging oil into the belly in pregnancy feels pleasant and keeps skin comfortable. No cream or oil has been shown to prevent stretch marks reliably; genes play a big part.
19. Hangnails. Keeping the skin around nails supple makes it less likely to split. Never pull a hangnail; clip it with clean scissors.
20. Detangler. Smooth a little oil through damp hair and comb from the ends upward. It is especially helpful for curly or coily hair.
21. Cracked heels. Soak, use a pumice stone, then apply oil and wear cotton socks overnight. Deep or painful cracks, especially if you have diabetes, should be seen by a doctor or podiatrist.
22. After-sun moisture. Coconut oil is not a sunscreen; any natural sun protection is too small to count. Once you are out of the sun, it can help dry skin feel more comfortable.
23. Dry, flaky scalp. Massage into the scalp, leave for 15 minutes and wash out. If flakes are greasy and yellowish, that is more likely dandruff, covered further down.
24. Fine lines. A well-moisturised face looks smoother for a few hours. Long-term, sunscreen and not smoking matter far more than any oil.
25. Split ends. A drop on the ends helps hold the cuticle flat and makes breakage less noticeable. Once an end has split, only a trim will fix it.
26. Healed tattoos. On a healed tattoo, a thin layer keeps skin soft and colours looking bright. While a new tattoo is healing, follow your artist's aftercare instructions.
27. Beard and moustache. A small amount tames stray hairs and softens the skin underneath. Comb it through for an even spread.
28. Cheekbone glow. Dab a touch on the high points of the face for a dewy look. Skip it if you are prone to breakouts.
29. Cleaning make-up brushes. Swirl brushes in melted oil to dissolve product, then wash with mild soap and warm water and let them dry flat.
30. Eyelashes. Some people apply a little to lashes at night to make them feel softer. There is no evidence it makes them grow, and oil in the eye can blur vision and irritate.

Minor complaints and first aid

Coconut oil can soothe and protect skin, and lauric acid has antimicrobial effects in the laboratory. That is not the same as treating an infection in a person. For anything that spreads, hurts a lot, involves a baby or does not improve within a few days, talk to a pharmacist or doctor.

31. Fungal skin infections. Lab studies show some activity against yeasts such as Candida. For an actual infection, proven antifungal creams from a pharmacy work faster and more reliably.
32. Cold sores. A dab can stop a cold sore from cracking. Lab work on monolaurin, a compound related to lauric acid, has not translated into proven treatment; antiviral creams are the tested option.
33. Insect bites. Applied to an itchy bite, it can calm the urge to scratch. A cold compress and an antihistamine help more with swelling.
34. General inflammation. Claims that coconut oil reduces inflammation come mainly from animal and lab studies. It is not a substitute for prescribed anti-inflammatory treatment.
35. Mild rashes. Its soothing film can ease dryness and itch from a heat rash or chafing. A rash with fever, blistering or rapid spread needs medical attention.
36. Homemade chest rub. Mixed with a little peppermint or eucalyptus oil, it makes a scented rub. Do not use these essential oils on babies or young children, and do not apply under the nose of a small child.
37. Head lice. A small trial reportedly found a spray combining coconut oil and anise worked, and oil can help a fine-toothed comb slide through hair. Wet combing every few days remains the core method.
38. Small scrapes. After cleaning a minor scratch with water, a thin layer keeps it from drying and cracking, much like petroleum jelly. Deep, dirty or bleeding wounds need proper care.
39. Constipation. There is no good evidence it helps. Fibre, fluids and movement are the reliable first steps; see a doctor if the problem persists.
40. Insect repellent. Lab research on compounds derived from coconut oil looks promising, but plain oil is not a tested repellent. Where mosquito-borne disease is a risk, use a registered product.
41. Bee stings. Remove the sting first by scraping it out. Oil may soothe the skin afterwards, but ice reduces swelling better, and any sign of an allergic reaction is an emergency.
42. Sore joints. Massage itself can ease stiffness, and coconut oil works well as the medium. The oil does not treat arthritis.
43. Athlete's foot. Dry feet well, especially between the toes. Oil may soften cracked skin, but pharmacy antifungals are the proven treatment.
44. Sore throat. A spoonful melting in warm tea can feel soothing, as can honey (never give honey to babies under one).
45. Dry, tickly cough. Like honey, a warm, oily drink can coat an irritated throat for a while. A cough lasting more than three weeks should be checked.
46. Bad breath. Swishing oil around the mouth, known as oil pulling, has weak evidence. Brushing, flossing, cleaning the tongue and seeing a dentist work better. Spit used oil into the bin, not the sink.
47. Cracked mouth corners. Angular cheilitis often involves yeast or bacteria. A protective balm helps; if it lingers, a doctor can suggest a medicated cream.
48. Ringworm. Despite the name, this is a fungal infection. Oil can ease dryness, but treatment needs an antifungal, and it spreads to people and pets, so wash hands and towels.
49. Eczema. A small trial in children reportedly found virgin coconut oil improved eczema more than mineral oil. It can be a gentle moisturiser, but check with your doctor before swapping out a prescribed treatment.
50. Dandruff. Dandruff is linked to a yeast that feeds on skin oils, so oils can make it worse for some people. Medicated shampoos with ketoconazole or zinc pyrithione are well tested.
51. Heartburn. Fatty foods are a common trigger for reflux, so swallowing oil may backfire. If heartburn is frequent, talk to a pharmacist or doctor.
52. Bruises. Gentle massage with oil feels nice but there is no evidence it speeds healing. A cold pack in the first day does more.
53. Acne. Lauric acid kills acne bacteria in a dish, but the oil itself can block pores. Products with benzoyl peroxide or adapalene have far better evidence.
54. Retainers and mouth guards. Clean them as your dentist or orthodontist advises. A thin film afterwards adds a pleasant taste but does not disinfect.
55. Homemade toothpaste. Mixed with baking soda it cleans teeth, but it contains no fluoride, the ingredient proven to prevent decay. Keep using a fluoride toothpaste.
56. Personal moisturiser. It is sometimes used as a lubricant. Oils weaken latex, so never use it with latex condoms, and stop if you notice irritation.

In the kitchen

As a cooking fat, coconut oil behaves much like butter: solid when cool, rich in flavour if virgin, and high in saturated fat. Health bodies advise keeping saturated fat in check, so think of it as one fat among several rather than a health food.

57. In coffee. Stirred into hot coffee it adds body and a light coconut flavour. Blend it, or it floats to the top, and remember a spoonful adds about 120 calories.
58. Butter or oil substitute. In most baking it swaps 1:1 for butter or oil. Melt it for recipes that call for oil, and chill pastry well, because it softens quickly in warm hands.
59. Seasoning cast iron. It works for everyday maintenance. For the first base layers, oils richer in unsaturated fats build a harder coating because they polymerise better.
60. On toast. Spread it like butter, perhaps with a pinch of salt or cinnamon and honey.
61. Popcorn. Popping corn in refined coconut oil gives the classic cinema taste. Toss with salt while still warm.
62. Coating eggs. A thin film of oil on fresh eggshells slows moisture loss, and food-science studies of oil coatings have found eggs kept their quality longer. Store them in the fridge as usual.
63. Stain-proofing plastic tubs. A light wipe inside a plastic container before adding tomato sauce helps prevent orange stains. Refined oil avoids flavouring the food.
64. Greasing tins. Brush melted oil into cake and loaf tins, then dust with flour for an easy release.
65. Wooden boards and spoons. Rub a thin layer into a clean, dry board and wipe off the excess. Fractionated or refined oil is less likely to leave a smell.
66. Knife and blade care. A thin coat on clean, dry metal parts of kitchen tools guards against rust between uses. Wash before cooking.

Around the home, garage and garden

Many of these uses rely on the same simple property: oil loosens sticky things and leaves a thin protective film. Test first on a hidden spot, especially on fabrics, unsealed wood and painted surfaces.

67. Soap making. Coconut oil makes hard bars with plenty of lather. Too much can feel drying, so recipes balance it with other oils and leave some oil unreacted. Lye is caustic: wear gloves and goggles and follow a tested recipe.
68. Big, fluffy lather. Lauric acid is what gives coconut-based soaps their bubbles. Lather looks nice but does not make soap clean better.
69. Wood furniture. Rub a small amount into clean wood and buff off. It gives a soft, natural sheen without a heavy silicone layer.
70. Leather. Brush off dust, rub in a little oil and buff. Test first, because oil can darken some leathers.
71. Chewing gum. Work oil into gum stuck in hair or carpet, wait a few minutes and lift it away, then wash out the oil.
72. Soap scum. Some people loosen scum with a film of oil before scrubbing. Rinse thoroughly, as an oily shower floor is a slip hazard.
73. Small hinges and moving parts. It can quieten household items, but for motors and machinery use the lubricant the manufacturer recommends, since coconut oil hardens in the cold.
74. Metal shine. Wipe clean metal with a lightly oiled cloth and buff for a soft shine.
75. Ink on skin. Rub oil over pen marks, wait a minute and wipe off with a cloth.
76. Car interior. A tiny amount brightens vinyl and leather trim. Avoid steering wheels and pedals, which must not be slippery, and do not expect it to repair paint scratches.
77. Light rust. Coat the spot, leave it for an hour and wipe or scrub with fine steel wool. Heavy rust needs a proper treatment.
78. Dust guard. A very thin, well-buffed film on wood can make dusting easier. Too much does the opposite and attracts grime.
79. Snow shovel. Wipe oil onto the blade so wet snow slides off. Reapply as it wears away.
80. Tree sap. Rub oil into sticky sap on hands, then wash with warm soapy water.
81. Stuck zippers. Dab a tiny amount on the teeth with a cotton bud and work the slider gently.
82. Squeaky door hinges. A little oil on the hinge pin quietens a squeak, though a proper hinge lubricant lasts longer.
83. Dusty leaves. Wipe houseplant leaves with a damp cloth first. If you add oil, use the barest trace, because a thick film can block the pores leaves breathe through.
84. Lawn mower blades. With the mower switched off and the spark plug disconnected, wipe a thin layer on clean blades to reduce grass build-up.
85. Bicycle chains. It can work in a pinch, but it turns solid below about 24 °C and picks up grit. A proper chain lubricant is better.

Pets, horses and farm animals

Many owners use coconut oil on their animals, but it is a rich fat. Too much can cause loose stools, and dogs prone to pancreatitis should avoid fatty extras. Ask your vet before adding it to food, and start with tiny amounts.

86. Itchy dogs. Some owners find it eases dry, itchy skin when rubbed in or added to food. Allergies are usually the root cause, so a vet's diagnosis matters more.
87. Hairballs in cats. A small amount may help fur pass through, but cats are sensitive to diet changes. Ask your vet first, especially for older cats.
88. Frozen dog treats. Mix a little oil with plain, xylitol-free peanut butter and freeze in ice-cube trays. Treat these as occasional extras.
89. Cracked paw pads. Rub a little into dry pads and distract your dog while it soaks in. Deep cracks, limping or bleeding need a vet.
90. Ear cleaning. Wipe only the outer ear with a cotton pad. Never push anything into the canal, and see a vet for smell, redness or head shaking.
91. Udder balm. On farms, a pure oil balm can soothe chapped teats. Keep it clean, and check with your vet if cracks look infected.
92. Dry dog nose. A dab can soften a crusty nose, a common issue in flat-faced breeds. A sudden change in the nose can signal illness, so mention it to your vet.
93. Shinier coat. Owners often report a glossier coat when oil is added to food. Omega-3 fatty acids have better evidence for skin health.
94. Horse mane and tail. Work oil into a clean mane or tail to ease tangles and rubbing from sweet itch, then wash out after a few days.

Babies and nursing parents

Baby skin is thin and absorbs products easily. Use plain, unscented oil, avoid essential oils altogether, and check with your midwife, health visitor or doctor if a rash or condition does not settle.

95. Nappy area. A thin layer can protect mildly chapped skin. Persistent or blistered nappy rash may be a yeast infection and needs advice.
96. Sore nipples. A little oil after feeding can soften dry skin. Pain that lasts is usually a latch problem, and a breastfeeding adviser can help.
97. Chapped nose and lip area. After wiping a runny nose with a soft, damp cloth, a dab of oil protects raw skin.
98. Baby massage. Many parents use a little warm oil for baby massage. Test on a small patch first, and keep it away from the eyes.
99. Cradle cap. Rub a little oil into the scales, leave it for a while to soften them, then brush gently with a soft baby brush and wash with mild baby shampoo. Do not pick at the flakes.
100. Teething gums. A clean finger rubbed over sore gums can comfort a baby. Do not use clove or other essential oils on babies, and ask a pharmacist about suitable teething products.

Health claims that don't hold up

Coconut oil became a "superfood" mainly through marketing. Most major health bodies, including the American Heart Association, the World Health Organization and the UK's NHS, advise limiting it because of its saturated fat. A 2020 meta-analysis of 16 trials found that, compared with non-tropical vegetable oils such as olive or rapeseed oil, coconut oil raised LDL ("bad") cholesterol by about 10 mg/dL and had no meaningful effect on body fat. Here are the claims to treat with care.

101. Weight loss. Coconut oil does not burn fat. The "medium-chain" studies used purified MCT oil, while coconut oil is mostly lauric acid, which the body handles more like a long-chain fat. Swapping it for another fat in equal amounts changes little.
102. Energy boost. Any fat provides energy in the form of calories. There is no special lift beyond that.
103. Cholesterol and heart health. It raises "good" HDL slightly but raises "bad" LDL more. That is why heart organisations recommend unsaturated oils instead.
104. Alzheimer's disease. Interest grew after a physician wrote about giving it to her husband. Small studies have not shown that it prevents or treats dementia; anyone worried about memory should talk to a doctor.
105. Circulation. Raising LDL cholesterol does not improve blood flow. Regular activity, not smoking and managing blood pressure do.
106. Bone health. Claims rest mainly on studies in rats. For bones, calcium, vitamin D, weight-bearing exercise and medical advice are what count.
107. Food poisoning. No oil cures a gut infection. Drink plenty of fluids, rest, and get medical help for blood in the stool, high fever, signs of dehydration, or if a baby, older person or pregnant woman is affected.

Used for what it is good at, coconut oil is a pleasant, versatile staple: a gentle moisturiser, a reliable baking fat and a useful helper around the house. Enjoy it in sensible amounts, keep your fluoride toothpaste and sunscreen, and leave the cures to proven treatments.

Sources: Wikipedia: Coconut oil; American College of Cardiology: coconut oil meta-analysis (2020); NHS: how to keep your teeth clean. List of uses originally compiled by Everyday Roots.

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