Key Takeaways

• There is currently insufficient evidence to confirm that coconut oil can whiten teeth.
• Oil pulling with coconut oil may help reduce oral bacteria, thereby supporting oral health.
• Due to the lack of evidence, dental experts do not recommend oil pulling for teeth whitening. If you have any questions about coconut oil, consult a dental professional.

It’s a folk remedy that oil pulling (rinsing the mouth with coconut oil) helps whiten teeth. While some studies suggest that oil pulling with coconut oil may help eliminate bacteria in the mouth that cause plaque, research on whether this method can make teeth whiter is very limited.

Can Coconut Oil Whiten Teeth? Does It Really Work?

How does coconut oil whiten teeth, and is it truly effective? Some claim that oil pulling with coconut oil can whiten teeth, but research has not fully supported this assertion.

Several studies indicate that oil pulling with coconut oil or other oils (such as sesame oil) can reduce bacteria in saliva, effectively alleviating bad breath caused by gingivitis and plaque (bacteria on the tooth surface).

Coconut oil (as well as other oils like sesame oil) has antibacterial and anti-inflammatory properties, which may help prevent the overgrowth of bacteria in the mouth. Since plaque buildup can lead to tooth discoloration, some proponents argue that this practice can (in theory) whiten teeth.

Most existing studies on oil pulling are small-scale and short-term. In addition to the lack of conclusive evidence that oil pulling can whiten teeth, experts note that certain types of oils are associated with adverse side effects such as diarrhea and stomach discomfort.

Types of Coconut Oil to Use

Coconut oil has a mild and pleasant taste, making it a popular choice for oil pulling. For most people, small doses used topically or orally for short periods are generally safe.

Coconut oil is mainly divided into two categories: refined coconut oil and unrefined coconut oil (also known as virgin coconut oil or cold-pressed coconut oil). For oil pulling, unrefined coconut oil may be a better option. It undergoes less processing than refined coconut oil, so it retains higher levels of antibacterial and anti-inflammatory compounds.

Additionally, refined coconut oil sometimes uses chemical solvents during production, which may not be suitable for oral use.

Although oil pulling does not require swallowing the oil, keep in mind that coconut oil contains fats that may raise cholesterol levels. Individuals with high cholesterol should avoid accidental ingestion of coconut oil during oil pulling.

Step-by-Step Guide: How to Clean Teeth with Coconut Oil

Oil pulling with coconut oil is a relatively simple habit that can be done before brushing your teeth every day. The general steps for oil pulling are as follows:

• Put approximately 1 tablespoon of coconut oil into your mouth.
• Swish the oil around your teeth and mouth for 10 to 20 minutes.
• Spit out the oil, preferably into the trash can to avoid clogging sink pipes.
• Rinse your mouth with water first, then brush your teeth.

Try not to swallow the oil during the process. If 20 minutes is too challenging, start with shorter durations and gradually increase by 5 or 10 minutes each time.

Due to the lack of evidence supporting coconut oil rinsing for teeth whitening, the American Dental Association does not endorse this practice. However, if you are not allergic to coconut, the risk of using coconut oil for oil pulling to complement scientifically proven oral hygiene habits is relatively low.

Alternative Teeth Whitening Methods

Other dentist-approved teeth whitening methods include in-office treatments, professional at-home products recommended by dentists, and over-the-counter whitening products such as toothpaste, strips, and gels.

In addition to these products, there are often various home remedies claiming to whiten teeth on the market, but few have evidence to support their effectiveness. Here are some alternatives:

• Baking soda: As an abrasive, baking soda may help remove plaque, but frequent use can damage tooth enamel. To safely whiten teeth or remove stains, it’s recommended to use regular toothpaste containing baking soda rather than baking soda alone.
• Lemon juice: Brushing or rinsing the mouth with lemon juice may temporarily brighten teeth, but the citric acid in lemons can be harmful to teeth and even dissolve tooth enamel.
• Strawberries: This fruit is often thought to aid teeth whitening due to its ascorbic acid content. One study suggested that mixing strawberries with baking soda can effectively whiten teeth, but experts warn that the acidic substances in strawberries may damage teeth.
• Activated charcoal: Used as an ingredient in some toothpastes, activated charcoal is said to help remove tartar, bacteria, and stains. However, research has not fully confirmed its whitening efficacy and notes that the ingredient’s abrasiveness may damage teeth.