Oil pulling is an ancient Ayurvedic practice that involves swishing a tablespoon of oil around the mouth for an extended period to promote oral hygiene. This traditional method is intended to cleanse the mouth, reduce harmful bacteria, and support gum health. Virgin coconut oil (VCO) is the preferred choice for this practice, but many question the suitability of its processed counterpart, fractionated coconut oil (FCO). Determining FCO’s efficacy requires understanding the distinct chemical profiles of the two oils and how those differences impact the mechanism of action in the mouth.
Defining Fractionated and Virgin Coconut Oil
Virgin Coconut Oil (VCO) is the complete, unrefined oil extracted from the fresh meat of the coconut. It is solid at typical room temperatures, generally below 76 degrees Fahrenheit, and possesses the distinct coconut flavor and aroma. VCO’s composition includes a wide range of fatty acids, encompassing both long-chain triglycerides (LCTs) and medium-chain triglycerides (MCTs).
VCO is approximately 92% saturated fats, with a significant portion being the 12-carbon fatty acid known as lauric acid. The process of fractionation separates the various fatty acids based on their melting points. This typically involves heating the oil and then cooling it to isolate and remove the long-chain triglycerides and some higher melting point MCTs.
Fractionated Coconut Oil (FCO) is the resulting liquid fraction, composed almost entirely of the shortest-chain MCTs, primarily caprylic acid (C8) and capric acid (C10). Since the LCTs and most lauric acid have been removed, FCO remains a clear, colorless, and virtually odorless liquid at all temperatures. This processing makes FCO more stable and gives it a longer shelf life compared to the whole, virgin oil.
The Specific Role of Lauric Acid in Oral Hygiene
The traditional reliance on coconut oil for swishing stems from the high concentration of lauric acid (C12) it contains. Lauric acid makes up about 50% of the fatty acid content in VCO, providing the oil’s potent antimicrobial action. Once metabolized, lauric acid forms a monoglyceride called monolaurin, which is highly active against various microorganisms.
Lauric acid is effective against oral pathogens, particularly Streptococcus mutans, the primary bacterium responsible for dental decay and plaque formation. This fatty acid disrupts the cellular membranes of Gram-positive bacteria by interfering with the enzyme that forms the bacterial cell wall. For Gram-negative bacteria, lauric acid penetrates the membrane, leading to cell death.
Oil pulling depends on the oil’s ability to emulsify (mix with saliva) and then saponify (turn into a soap-like substance). This chemical change is believed to help “pull” bacteria and debris from the teeth and gums. The fatty acid profile in VCO, including the long-chain lauric acid, contributes significantly to this emulsifying and saponifying mechanism, which is central to the practice’s traditional efficacy.
Assessing FCO’s Effectiveness for Oil Pulling
Understanding the role of lauric acid provides the context for evaluating FCO in oil pulling. FCO is almost devoid of lauric acid, having concentrated the shorter-chain caprylic (C8) and capric (C10) acids instead. While C8 and C10 are medium-chain triglycerides with proven antimicrobial properties, their mechanism of action and overall power differ from that of C12 lauric acid.
The primary appeal of FCO is its user-friendliness; its liquid state requires no melting, and its neutral flavor is generally more palatable. However, from a therapeutic standpoint focused on antimicrobial activity, removing lauric acid compromises the traditional benefit. Although FCO’s concentrated MCTs may offer some reduction in bacterial load, the evidence supporting its efficacy as a standalone agent is not as robust as for lauric acid-rich VCO.
For individuals seeking maximum antimicrobial benefit against common oral pathogens, VCO remains the superior choice due to its complete fatty acid profile. FCO may serve as a gentler alternative for those who find the texture or flavor of VCO prohibitive, or as a base for custom blends with added essential oils. The choice depends on prioritizing comfort and convenience (FCO) or the full spectrum of traditionally recognized antimicrobial action (VCO).
Practical Procedure and Duration
To perform oil pulling effectively, place one tablespoon of VCO into the mouth, ideally first thing in the morning before eating or drinking. Since VCO is solid at room temperature, it will quickly melt into a liquid consistency while swishing. The oil should be gently moved and pushed between the teeth, without vigorous gargling or aggressive jaw movements.
The optimal duration for this practice is 15 to 20 minutes, which allows sufficient time for the oil to emulsify completely and absorb the bacterial load. If 20 minutes is challenging initially, start with five minutes and gradually increase the duration over several weeks. Avoid swallowing the oil after swishing, as it is saturated with bacteria and toxins.
When finished, spit the oil directly into a trash receptacle, not down a sink or toilet drain. The long-chain triglycerides in VCO can solidify in plumbing, leading to clogs. After disposal, rinse the mouth thoroughly with warm water, and proceed with your regular routine of brushing and flossing.