What Kind of Coconut Oil is Best for Drinking?

November 23, 2025 •

4 min read

Over 50% of the fatty acids in coconut oil are medium-chain triglycerides (MCTs), which offer a quick source of energy. If you're considering drinking coconut oil, selecting the right type, such as virgin or MCT, is crucial for both maximizing health benefits and ensuring safety.

Quick Summary

This guide compares virgin, refined, and MCT coconut oils to identify the ideal option for drinking, focusing on processing, nutrient content, and safe consumption practices. It highlights the benefits of minimally processed oils and pure MCT for health goals.

Key Points

Virgin is best for purity: Opt for virgin or extra virgin coconut oil for drinking, as it retains the most nutrients and antioxidants due to minimal processing.
MCT oil provides concentrated energy: Pure MCT oil, derived from coconut, is ideal for a fast energy boost, especially for those on ketogenic diets.
Avoid refined for drinking: Refined coconut oil undergoes harsh processing that removes beneficial compounds and is not recommended for direct consumption.
Start with small doses: Begin with one teaspoon per day and gradually increase to avoid potential digestive issues like bloating or diarrhea.
Prioritize quality indicators: Look for labels that say "organic," "cold-pressed," and "virgin," and choose oil stored in glass jars to ensure the highest quality.
Be aware of high saturated fat content: Consume in moderation, as coconut oil's high saturated fat content can increase cholesterol levels in some individuals.

Virgin Coconut Oil: The Top Choice for Drinking

Virgin coconut oil (VCO), or extra virgin coconut oil, is widely considered the best choice for direct consumption. This is because it is minimally processed, typically using cold-pressing or centrifugation from fresh coconut meat. This gentle extraction method means it retains more of its natural nutrients, antioxidants, and a characteristic coconut aroma and flavor. Its nutritional integrity makes it a favorite among health enthusiasts looking for a pure, unadulterated product. When drinking, the purity and taste of VCO are far superior to its refined counterparts.

Benefits of Choosing Virgin Coconut Oil

Higher Nutritional Value: VCO retains more vitamins, minerals, and polyphenols than refined oil.
Antioxidant Properties: The gentle processing preserves antioxidants that can help neutralize free radicals.
Antimicrobial Effects: The high content of lauric acid, an MCT, contributes to its natural antimicrobial and antibacterial properties.
Flavor Profile: For those who enjoy the tropical taste, the distinct coconut flavor of VCO enhances smoothies and hot beverages.

Understanding Refined Coconut Oil

Refined coconut oil is produced from dried coconut meat, or copra, and undergoes more extensive processing, including bleaching and deodorizing. This refining process strips away the coconut flavor and aroma, resulting in a neutral-tasting oil with a higher smoke point. While suitable for high-heat cooking, the harsh processing methods mean it lacks the antioxidants and flavor found in virgin coconut oil. For this reason, it is not the recommended choice for drinking, as the primary health benefits associated with minimally processed fats are diminished.

MCT Oil: A Specialized Alternative for Energy

MCT oil is a specialized product derived from coconut oil through a process called fractionation, which isolates the medium-chain triglycerides. MCT oil consists of 100% MCTs, specifically caprylic (C8) and capric (C10) acids, which are metabolized differently than the lauric acid (C12) that makes up much of coconut oil's MCT content. The body absorbs MCT oil very quickly, making it a fast and efficient source of energy, and it is often used by athletes and those on a ketogenic diet. It has a neutral flavor and remains liquid at room temperature. While not technically whole coconut oil, it is a highly concentrated and effective option for those seeking the energy-boosting benefits of coconut-derived fats through drinking.

Comparison Table: Virgin vs. Refined vs. MCT Oil


Feature	Virgin Coconut Oil	Refined Coconut Oil	MCT Oil
Processing	Minimally processed (cold-pressed) from fresh coconut meat.	Extensively processed (bleached, deodorized) from dried coconut meat (copra).	Fractionated from coconut oil to isolate MCTs.
Flavor/Aroma	Distinct coconut flavor and aroma.	Neutral flavor and no coconut smell.	Flavorless and odorless.
Best for Drinking	Yes, excellent due to purity and nutrients.	Not recommended, lacks nutrients and flavor.	Yes, a highly concentrated, energy-boosting supplement.
Nutritional Profile	Rich in antioxidants, vitamins, and MCTs.	Fewer nutrients and antioxidants due to processing.	100% pure medium-chain triglycerides.
Physical State	Solid below 76°F (24°C), liquid above.	Solid below 76°F (24°C), liquid above.	Liquid at all room temperatures.

How to Drink Coconut Oil Safely

Moderation is key when incorporating coconut oil into your diet, as it is high in calories and saturated fat. Starting with a small amount and gradually increasing your intake is recommended to avoid digestive discomfort.

Practical Tips for Consumption

Start Slowly: Begin with just one teaspoon per day and slowly increase to up to one or two tablespoons over several weeks.
Mix in Beverages: Virgin coconut oil can be stirred into hot coffee or tea, while MCT oil is perfect for mixing into smoothies, shakes, or salad dressings.
Timing: Some people prefer drinking it on an empty stomach in the morning for an energy boost, while others take it at night to aid digestion.

Potential Risks and Considerations

Despite its popularity, it is important to be mindful of potential side effects and health considerations. Coconut oil is a saturated fat, and while the body processes its MCTs differently, excessive consumption can still raise LDL (bad) cholesterol in some individuals. Those with high cholesterol or a history of cardiovascular issues should consult a healthcare professional before drinking coconut oil regularly. Additionally, large quantities can cause stomach cramps, bloating, or diarrhea, especially when starting out.

How to Choose the Highest Quality Coconut Oil for Drinking

When selecting a coconut oil for drinking, prioritize quality to ensure you are getting the purest and most nutrient-dense product. Here’s what to look for on the label:

"Virgin" or "Extra Virgin": This signifies minimal processing and maximum nutrient retention.
"Cold-Pressed": This extraction method avoids high heat, preserving delicate antioxidants.
Organic and Non-GMO Certified: This ensures the coconuts were grown without pesticides or harmful chemicals.
Glass Jar Packaging: Glass is preferred over plastic to prevent chemical leaching, especially in warmer climates.
Pure Ingredients: The only ingredient should be 100% virgin coconut oil. Avoid products with preservatives or additives.

Conclusion

When it comes to drinking, the best choice is a high-quality virgin coconut oil (VCO) or a pure MCT oil derived from coconut. VCO offers the full nutritional spectrum, including antioxidants and flavor, while MCT oil provides a concentrated dose of quick-acting energy. Refined coconut oil is less ideal due to processing that removes beneficial compounds. Always begin with a small amount and monitor your body's response, keeping moderation in mind. Choosing a cold-pressed, organic product in a glass container ensures the highest purity. As with any dietary change, consulting a health professional is wise, particularly for those with pre-existing health conditions or concerns about cholesterol. For more information on the health effects of coconut oil, review comprehensive resources like the narrative review in the Journal of the American College of Nutrition.

Frequently Asked Questions

Virgin coconut oil is generally considered healthier for drinking because it is minimally processed and retains more of its natural nutrients, antioxidants, and a pleasant flavor, which are largely lost during the refining process of refined oil.

Yes, you can drink MCT oil, and for some, it's preferable. MCT oil is a concentrated form of the medium-chain triglycerides found in coconut oil, offering a quicker and more potent energy source. It is flavorless, making it easy to mix into beverages.

It is best to start with a small amount, such as one teaspoon daily, and gradually increase to one or two tablespoons per day as your body adjusts. This helps prevent potential digestive issues like stomach discomfort or diarrhea.

You can melt the solid oil and mix it into hot beverages like coffee or tea, or blend it with smoothies. It can also be consumed directly by the spoonful. Starting with a smaller amount and working your way up is always a good idea.

Many people drink coconut oil in the morning on an empty stomach to potentially boost metabolism and energy levels. Others prefer taking it in the evening to help with digestion and promote a feeling of fullness.

Yes, side effects can include gastrointestinal discomfort like bloating, diarrhea, or cramps, especially when consuming too much too soon. Its high saturated fat content can also raise cholesterol levels in some individuals, so moderation is crucial.

For drinking, look for labels that specify "virgin," "cold-pressed," and "organic." Also, check that the oil is packaged in a glass jar to prevent chemical leaching and ensure purity.