Coconut oil is a versatile and bone-healthy food. Today we’ll look at two scientific studies that confirm the beneficial effects of coconut oil on bone health.
We’ll also examine the difference between virgin coconut oil and regular coconut oil. Although both are similar in appearance, they don’t offer all the same health benefits.
And you’ll also get two new recipes, both of which feature coconut oil, so you can start incorporating this powerful bone-building fruit oil into your daily diet.
Coconut Oil Protects Your Bones
Two recent studies have examined the effects of virgin coconut oil (VCO) on bone loss, and they arrived at the same conclusion: VCO protects your bones against oxidation and also helps to build your bones.1,2
Both studies were conducted on ovariectomized rats, which are a standard and widely accepted model for the study of osteoporosis and human bone remodeling. In each experiment, the rats in the VCO group received a diet of “rat chow” enhanced with 8% VCO. A control group received regular rat chow. After six weeks, the scientists compared the two groups.
The first study assessed the oxidative status of the rats’ bones by measuring the index of lipid peroxidation. That index consists of the malondialdehyde concentration and the levels of endogenous antioxidant enzymes glutathione peroxidase and superoxide dismutase in the tibia — the large bone located at the front of the leg, below the knee.
The authors found that virgin coconut oil can “prevent lipid peroxidation and increase the antioxidant enzymes in the osteoporotic rat model.” The antioxidants increased by the virgin coconut oil have been shown to reverse bone loss.1
The second study looked at the bone itself, assessing differences in bone volume and microarchitecture between the VCO group and the control.
Quoting from the study:
“To summarise our findings, virgin coconut oil effectively improved bone structure and prevented bone loss in osteoporosis animal model. The beneficial effects of VCO on bone microarchitecture may be due to the high polyphenols which exert antioxidant property. Virgin coconut oil could offer an interesting approach to prevent accelerated bone loss in osteoporosis especially in postmenopausal women.”2
Synopsis
Two recent studies show that virgin coconut oil improves bone structure and prevents bone loss.
Virgin Vs. Regular Coconut Oil
There are two types of coconut oil: regular and virgin. It’s important to know the difference.
Virgin coconut oil (the kind used in the research above) is extracted from the fresh milk of the coconut and is unrefined, untreated and unprocessed.
Whereas regular refined coconut oil is extracted from the dried coconut kernel, called copra. The copra is pressed to extract the oil, which is then refined, bleached and deodorized. This process involves chemicals that have a lasting impact on the makeup of the oil.
The two types look almost the same, so read the label carefully. Both contain the medium-chain fatty acids, including lauric acid, which fortifies your immune system and energy levels.3 These fats are different from the long-chain fatty acids found in animal products that can clog arteries and cause heart disease.
Virgin coconut oil contains more antioxidants than regular refined coconut oil. Antioxidants are the compounds that protect your bones from the cellular damage wrought by oxidative stress.
In the researchers own words:
“Virgin coconut oil (VCO) is obtained from fresh, mature coconut kernel without the use of heat and without undergoing refining process [11]. This retains the important biologically active components in the oil such as antioxidant vitamins and phenolic compounds.”1
Synopsis
Regular coconut oil goes through a refining process that robs it of antioxidants and exposes it to chemicals. Choose VCO, preferably organic, to get the bone-building results observed in the studies described above.
Coconut Oil Offers Many Health Benefits
When you incorporate coconut oil in your diet, you get significant bone-building benefits, but there are even more reasons to add it to your shopping list.
- The medium-chain fatty acids in coconut oil have been shown to improve memory recall in Alzheimer’s patients.4
- A 2010 study found the oil had a positive effect on wound healing.5
- The fats in coconut oil facilitate the absorption of fat-soluble vitamins, allowing you to absorb more of the nutrients in the food you eat
- Soothe dry skin by directly applying the oil to dry patches
- Coconut oil increases your ability to burn off calories from fat6
- The lauric acid in coconut oil kills harmful pathogens such as viruses, fungi, and bacteria7
- Coconut oil is a non-toxic alternative to many beauty products, from makeup remover to conditioner, to mouthwash.
You can get all of the nutritional benefits of virgin coconut oil by including it in the foods you prepare. Here are two pH-balanced, gluten-free, no-bake recipes to get you started.
Fruity Bars
pH-Balanced
10 Servings
Ingredients:
- ¾ cup coconut flour
- 1 cup vanilla whey protein powder
- 2 bananas, mashed
- ½ cup almond or coconut milk
- ¼ cup virgin coconut oil
- 1 teaspoon vanilla extract
- 2 tablespoons dried cranberries or your favorite dried fruit
- Combine the whey protein powder and coconut flour in a medium bowl.
- In another medium bowl mash the bananas, and mix in the coconut milk, coconut oil, and vanilla until smooth.
- Add the rest of the ingredients and mix until well combined. If the mixture is too dry, add a little water. Then mix in the cranberries or the dried fruit of your choice.
- Place the dough shaped into 10 bars inside a pan lined with wax paper. Freeze for at least 20 minutes and serve. It’s best to store these bars in the freezer.
Directions:
No Cheese Chocolate “Cheese Cake”
pH-Balanced
8 Servings
Ingredients:
- 1 cup almonds
- 1/2 cup virgin coconut oil
- 1/2 cup vanilla Greek yogurt
- 1 banana
- 1 tablespoon honey (adjust to taste)
- 1/3 cup mini dark, dairy-free chocolate chips
Directions:
- For the crust, pulse the almonds and coconut oil in food processor or blender until crumbly, then press on 7-inch pan lined with parchment paper.
- For the filling, pulse all the ingredients, except the chocolate chips, until smooth. Spread the filling over the almond crust.
- Sprinkle chocolate chips on top of the filling and freeze for at least 10 minutes before serving. Store in the refrigerator.
Make Coconut Oil A Part Of Your pH-Balanced Diet
Take advantage of the coconut’s bone-healthy properties by using virgin coconut oil to enrich your pH-balanced diet. The antioxidants it adds to your bones will protect them from oxidative stress and help increase your bone density. Pick up a jar of virgin coconut oil and start fortifying your bones.
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References
1 Mouna Abdelrahman Abujazia, et al. “The Effects of Virgin Coconut Oil on Bone Oxidative Status in Ovariectomised Rat.” Evid Based Complement Alternat Med. 2012; 2012: 525079. Web. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3426286/
2 Zil Hayatullina, et al. “Virgin Coconut Oil Supplementation Prevents Bone Loss in Osteoporosis Rat Model.” Evid Based Complement Alternat Med. 2012; 2012: 237236. Web. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3457741/
3 Gray, P., et al. “Fish oil supplementation augments post-exercise immune function in young males.” Brain, Behavior, Immunity. November 2012. 26(8): 265-72. Web. https://www.ncbi.nlm.nih.gov/pubmed/22902522
4 Arun Swaminathan, Gregory A. Jicha. “Nutrition and prevention of Alzheimer’s dementia.”Front Aging Neurosci. 2014; 6: 282. Web. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4202787/
5 Nevin KG1, Rajamohan T. “Effect of topical application of virgin coconut oil on skin components and antioxidant status during dermal wound healing in young rats.” Skin Pharmacol Physiol. 2010;23(6):290-7. Web. https://www.ncbi.nlm.nih.gov/pubmed/20523108
6 Dulloo AG1, et al. “Twenty-four-hour energy expenditure and urinary catecholamines of humans consuming low-to-moderate amounts of medium-chain triglycerides: a dose-response study in a human respiratory chamber.” Eur J Clin Nutr. 1996 Mar;50(3):152-8. Web. https://www.ncbi.nlm.nih.gov/pubmed/8654328
6 Jon J. Kabara, et al. “Fatty Acids and Derivatives as Antimicrobial Agents.” Antimicrob Agents Chemother. 1972 Jul; 2(1): 23–28. Web. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC444260/
Iv osteoporosis the last 10 years.I did take drugs at the start but my body was not happy taking them as was worse when I went back fr scan.
I go to Gym, walk every day, line dancing, play Badminton,& much more no falls yet & body very happy 😀
I just left a comment about Fractionated Coconut Oil. Can it be used as a lotion or is the virgin oil better?
Diana, fractionated coconut oil can stay in liquid form when refrigerated. It contains much less lauric acid, which has been linked to many health benefits such as antibacterial, antiviral, and antifungal activity. But there’s no harm in using it as a moisturizer. In fact, thanks to its lighter texture, it’s absorbed quickly and easily into the skin, without leaving a greasy film.
I’m wondering about Fractionated Coconut oil (Cocos uncovers oil). Thank you for your support.
Thanks again for the useful info! I have been using organic deodorized coconut oil for the past 2 years and my cholesterol went down. I use about 2 – 3 tbsp a day. One tbsp in coffee and blended at high speed with a hand blender taste like a latté from a good coffee shop!.
Indeed the virgin version is much better, but I have not been able to accept the strong taste. You are right, it is these little compounds that make a big difference as antioxidants. Just like different wine with the same alcohol content will make a difference in their effect. There are so many different molecules in natural foods!
You’re very welcome, Luc! And thanks for sharing your success story 🙂
It worries me when coconut oil is recommended. I have heart disease and coconut and palm oil are not recommended by the American Heart Association or my cardiologist. Tropical oils are very high in saturated fat, and therefore lead to blocked arteries. Many grocery store products and so called healthy recipe sites now contain coconut oil, so buyer beware especially if you have heart disease or a family history.
Cat, you’re bringing up an intricate topic, and I’ll try to summarize it here. First, let’s keep in mind that close to 20 recently conducted systematic reviews and meta-analyses did not find a definitive link between saturated fat consumption and heart disease.
Also, please note that the American Heart Association is a nonprofit organization, yet it receives significant funds from large food companies as part of their “strategic relationship in areas of mutual interest”.
And some studies show coconut oil improves blood lipid profile. For example, a study published in Clinical Biochemistry in 2004 titled “Beneficial effects of virgin coconut oil on lipid parameters and in vitro LDL oxidation”, concludes that thanks to the biologically active polyphenol components of virgin coconut oil, it can lower serum and tissue lipid levels as well as reduce oxidation.
Also, bear in mind that lauric acid, a medium-chain triglyceride, is the most predominant fatty acid in coconut oil (more than 50%), and it is metabolized rapidly in the body. This is according to a study published in 2015 in the Journal of the American Oil Chemists’s Society.
Thanks to its many health benefits, the bottom line is that when used in moderation, coconut oil is a healthy addition to our diet.
How much Vergin coconut oil can you take daily,
I have advanced osteoporosis!
I have been putting a teaspoon in my coffee in the morning!
Is that ok, or take more,
I’m small boned !
SEE MY COMMENT ABOVE
I had a total thyrodectomy surgery in 2016 My endocrinonogist, prescribed 100mcg levothyroxine everyday or lifetime I understand that taking this
would suffer my bones. I was diagnosed having OSTEOPOROSIS in 2018.
May I know if taking levothyroxine really affect my bones which causes me
to have OSTEOPOROSIS Same doctor prescribed for taking ALENDRONATE
ACID which I was able to take for 4 years now. But this 2023 I am on drug holiday for Alendornate Acid. And I was advised later this year that my doctor will inject
medicine on me as Osteoporosis Drug. This time I will tell my doctor that i
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would the daily 2 Tbl of coconut oil used for frying chicken… be as advantageous?
It’s better to not use it for frying because unrefined coconut oil has a low smoke point.
Thank you for this very wonderful information it is very intresting
You’re very welcome!
Incredible! I could mirror Debbie’s comments (age wise and length of time having been diagnosed with osteoporosis). And yes I have been using organic virgin coconut oil for simply ages. At least my GP does not try to talk me into taking drugs as he knows what my response would be.
Keep up the good work Vivian
That’s excellent, Lorraine!
Interesting information on coconut oil. Thank you.
You’re very welcome, Shulamit!
Is there any advantage to bone health in using coconut oil externally for dry skin, instead of lotion?
Coconut oil is a very effective skin moisturizer and can also be used to make other personal care products.
For example, here’s a recipe for a DIY non-toxic deodorant made with coconut oil:
https://saveourbones.com/how-to-make-your-own-bone-healthy-version-of-this-common-and-toxic-personal-care-product/
Can you use the coconut oil topically? …..and if so would that increase the ldl ?
Coconut oil is a very effective moisturizer and much more, as explained in this article:
https://saveourbones.com/8-amazing-uses-for-bone-healthy-coconut-oil/
I have been using Coconut Oil for about 4 years now, and back in June of this year, I was coerced into going to my doctor, who had me get a bone scan. They told me I have osteoporosis. BUT – I have been getting this diagnosis for at least 20 years! ! I have a very good diet incorporating MCT and coconut oil along with avocado oil, and I eat a LOT of greens from my garden. I also exercise and have a Jumpsport trampoline. Do you see any reason for me to be concerned, except for my age of 73? I am still active and do ALL my own cooking!
Hi Debbie, I was diagnosed about 15 years ago, did 5 years of drugs then quit. The doctors have mentioned getting another scan but since I don’t plan to do the drugs again I don’t see why I should when they’ll just pressure me to go on more drugs and since I’ve never had a fracture I keep doing what I’m doing and don’t worry.
You are most certainly on the right track, Debbie. And worrying doesn’t help osteoporosis… in fact, it makes it worse! Take a look at this article:
https://saveourbones.com/are-you-a-constant-worrier-heres-how-to-put-an-end-to-that-before-it-damages-your-bones/
And should you wish to keep track of your bone density, you could find a functional medicine doctor or a naturopath, so you won’t get an osteoporosis drug prescription if your results fall between the osteoporotic range.
I didn’t find a mention of how much coconut oil was needed to make a difference in bone health.
Is there a recommended amount?
The general consensus is to consume between 1 and 2 tablespoons per day.
The last paragraph in the first 2012 NIH study referenced here states:
“However, further studies are necessary in order to obtain a more complete evaluation of the therapeutic potential and safety profile of the oil.”
Coconut oil contains saturated fat. It can raise your LDL levels and you can end up with worse problems than osteoporosis. If you have a problem already with cholesterol levels, consult a nutritionist.
While MCTs can raise LDL levels, coconut oil (most likely because of its high lauric acid content) has also been shown to increase the size of the LDL and lead to higher HDL levels.
This is the study: https://academic.oup.com/ajcn/article/67/5/828/4666151
Another study has found that the ratio of total to LDL cholesterol is a better predictor of heart attacks than just the levels of LDL. Here’s the link:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2720529/
Of course, it makes sense to use coconut oil (and any oil) in moderation.
So you are saying that people (even those at risk of cardiovascular disease) should go ahead and consume (how much?) coconut oil based on your interpretation of various incomplete studies instead of waiting for the scientific community to conduct further studies to determine safety?
Dr Adamo’s blood type diet specifies that blood group O may not use coconut products.
Your comments will be appreciated
Science has not yet confirmed sufficient evidence to validate the blood type diet. Here’s the link to a large systematic review study, published in the American Journal of Clinical Nutrition in 2013:
https://www.ncbi.nlm.nih.gov/pubmed/23697707
Hi Vivian,
I wonder if the same results would come from taking MCT oil. What are your thoughts on this?
Maryann
Good question, Maryann, since approximately 65% of the oils in coconut oil are MCTs. The studies were conducted using coconut oil, so we can’t provide you with the outcome using concentrated MCT oils. Coconut oil contains other beneficial components, and the researchers did not attempt to isolate which were the ones that provided the bone health benefits. Additionally, thanks to its pleasant flavor, coconut oil is easy to incorporate into a bone healthy diet.