Coconut oil (supplement form)

Tier 3 — weak evidence · MCTs · Energy · Antimicrobial claims

Contains about 50 percent lauric acid and smaller amounts of medium-chain triglycerides. Despite heavy marketing, coconut oil raises LDL cholesterol more than other plant oils. The AHA advises against it as a heart-healthy fat. The MCT content is lower than pure MCT oil supplements. The antimicrobial benefits of lauric acid shown in lab studies do not reliably translate to oral supplementation. Cooking with it occasionally is fine.

Dose: Not recommended as a health supplement — raises LDL cholesterol comparably to other saturated fats. If MCT effects are the goal, use MCT oil (5–20 mL/day, build up gradually). If using coconut oil in cooking, do so in moderation as you would any saturated fat.