When to drink coconut oil, morning or night?

December 17, 2025 •

4 min read

Packed with medium-chain triglycerides (MCTs), coconut oil has long been prized for its health-boosting properties, but its effectiveness can be optimized depending on when you consume it. The best time to drink coconut oil, morning or night, is a common wellness question with an answer that depends on your specific health goals.

Quick Summary

The optimal time to take coconut oil depends on your desired outcome, with morning consumption boosting energy and metabolism, while evening intake can support digestion and relaxation.

Key Points

Morning Boost: Consume coconut oil in the morning to leverage its MCT content for an energy boost, enhanced metabolism, and greater satiety.
Nighttime Calm: Use coconut oil in the evening to help with digestion, promote relaxation, and act as an overnight topical moisturizer for skin.
Goals Determine Timing: Your personal health goals, such as seeking an energy lift versus digestive support, should guide whether you take coconut oil in the morning or at night.
Moderation is Key: Due to its high saturated fat content and caloric density, coconut oil should be consumed in moderation, typically limited to 1-2 tablespoons per day.
Listen to Your Body: Pay attention to how your body reacts, especially when starting with smaller doses, to avoid potential digestive side effects like bloating or diarrhea.
Consult a Professional: Discussing your intake with a healthcare professional is recommended, particularly if you have cholesterol concerns or other health conditions.

Morning: The Energy and Metabolism Kickstart

For those seeking an invigorating start to their day, taking coconut oil in the morning is a popular choice due to its high concentration of medium-chain triglycerides (MCTs). These unique fats are metabolized differently than long-chain triglycerides, traveling directly to the liver where they are rapidly converted into energy-boosting ketones. This makes coconut oil an excellent fuel source for your brain and body, especially for those on low-carb or ketogenic diets.

Benefits of Morning Consumption

Metabolic Boost: MCTs can increase your metabolic rate, helping your body burn more calories throughout the day. This is due to the thermic effect of food, where your body expends energy to process these fats.
Sustained Energy: Unlike the rapid spike and crash from sugar, the energy provided by MCTs is more sustained, helping to improve focus and mental clarity. Many users report feeling more energetic and focused for longer periods.
Appetite Control: Taking coconut oil on an empty stomach can increase feelings of fullness and satiety. This can help curb cravings and reduce overall calorie intake throughout the day, which supports weight management efforts.
Improved Digestion: A morning dose of coconut oil can stimulate bile production, which helps improve fat digestion and can have a positive effect on gut health.

How to Incorporate It into Your Morning Routine

Add a teaspoon or tablespoon to your morning coffee for a creamy texture and an energy boost (known as "bulletproof coffee").
Blend it into a smoothie for extra healthy fats and a richer flavor.
Stir it into hot oatmeal for a rich and satisfying breakfast.

Night: Aiding Digestion and Promoting Relaxation

While morning consumption is geared toward energy, taking coconut oil at night can offer benefits related to digestion, relaxation, and skin health. For those who experience digestive sluggishness or seek a soothing evening ritual, a nighttime dose can be beneficial.

Benefits of Nighttime Consumption

Digestive Support: Coconut oil can act as a natural lubricant for the intestines, potentially promoting smoother bowel movements and easing mild constipation. Its antimicrobial properties may also help balance gut bacteria.
Relaxation: The calming aroma and properties of coconut oil can help you wind down before bed. Mixing it into a warm, caffeine-free beverage, like chamomile tea, can promote relaxation and prepare your body for sleep.
Skin Hydration: Applying coconut oil topically to the skin before bed allows its moisturizing and antioxidant properties to work overnight. It helps to repair and rejuvenate the skin, so you wake up with a more hydrated and glowing complexion.

How to Incorporate It into Your Nighttime Routine

Stir a teaspoon of melted coconut oil into a cup of chamomile tea or warm milk.
Use a small amount as a natural, overnight moisturizer for your face and body.
Try oil pulling before bed for improved oral hygiene.

Comparison: Morning vs. Night Consumption


Feature	Morning Consumption	Nighttime Consumption
Primary Goal	Boost energy, enhance metabolism, curb appetite	Aid digestion, promote relaxation, nourish skin
Mechanism	MCTs converted into quick-access ketones	Lubricates digestive tract, provides soothing scent, topical hydration
Key Benefits	Sustained energy, improved focus, weight management support	Digestive relief, relaxed state, hydrated skin
Best For	Active individuals, those on keto diets, people seeking appetite control	Individuals with mild digestive issues, those seeking relaxation, skin care

Important Considerations and Potential Risks

While the benefits are compelling, it is crucial to consume coconut oil in moderation. A standard daily intake is typically limited to 1-2 tablespoons. Coconut oil is very high in saturated fat, which can raise LDL ("bad") cholesterol levels in some individuals, increasing the risk of heart disease. The American Heart Association advises limiting saturated fat intake, and substituting with unsaturated fats is generally recommended.

Potential Side Effects

Digestive Discomfort: Especially when starting, high doses of coconut oil can cause gastrointestinal issues like diarrhea, bloating, or stomach cramps. It's best to start with a small amount (½ to 1 teaspoon) and gradually increase your intake to assess your tolerance.
High Calorie Density: One tablespoon contains approximately 120 calories, so excessive consumption can contribute to weight gain if not accounted for in your daily calorie budget.
Acne Concerns: For individuals with oily or acne-prone skin, topical application of coconut oil can clog pores and worsen breakouts. It is not recommended for overnight facial use on these skin types.

Conclusion

Ultimately, the best time to drink coconut oil, whether in the morning for an energy boost or at night for digestive and relaxation benefits, depends on your individual health objectives. Listening to your body is paramount, and it is always advisable to consult a healthcare professional before making significant dietary changes, particularly if you have pre-existing health conditions or concerns about cholesterol. By consuming coconut oil in moderation and choosing a time that aligns with your goals, you can effectively integrate this versatile supplement into a balanced, healthy lifestyle.

Expert Perspective

"Many patients have switched from olive oil to coconut oil based on the false belief that it's healthier," says Dr. Russell. "On the contrary, I would recommend that coconut oil be used sparingly and not for health benefits." He further notes that maintaining a healthy diet should include fat, but options with less saturated fat are better for your heart.

Which is better, coconut oil or MCT oil?

For specific health benefits like energy and weight management, MCT oil is often more effective because it is a concentrated source of the most potent MCTs found in coconut oil. Coconut oil is a more whole-food option with additional vitamins and fatty acids.

Authoritative Source

The Truth About Coconut Oil | Henry Ford Health

Frequently Asked Questions

If you are new to consuming coconut oil, start with a small amount, such as ½ to 1 teaspoon per day, and gradually increase to one to two tablespoons daily over a week or two. This helps your digestive system adjust and minimizes potential side effects.

Coconut oil's MCTs can help promote feelings of fullness and boost metabolism, which may support weight management. However, it is not a magic solution and should be combined with a balanced diet and regular exercise, and consumed in moderation due to its high calorie count.

You can consume coconut oil directly, add it to hot beverages like coffee or tea, or blend it into smoothies. The best method depends on personal preference and how your body tolerates it. Adding it to other foods can make it easier to consume for some.

For consumption, unrefined virgin coconut oil is generally recommended. It is less processed and retains more of its natural nutrients and antioxidants compared to refined versions.

Yes, especially in larger quantities or when first starting, coconut oil can cause gastrointestinal discomforts such as diarrhea, cramps, and bloating. Starting with a smaller dose and increasing gradually can help.

Yes. Coconut oil is high in saturated fat, which can increase LDL ("bad") cholesterol levels in some people. Health authorities advise limiting saturated fat intake. Consulting a doctor is recommended, especially if you have heart health concerns.

While it's not a sedative, taking coconut oil at night, especially with a soothing beverage like chamomile tea, may contribute to a feeling of relaxation. Some people find the steady energy from its fats helps them sleep through the night without hunger pangs.