The internet is full of natural remedies that claim to improve oral health, and one of the biggest trends in recent years is oil pulling with coconut oil. If you’ve seen TikTok videos or health blogs raving about how coconut oil can naturally whiten teeth, you might be wondering: Does it really work? Or is it just another internet myth?
Before you start swishing coconut oil around your mouth every morning, let’s take a look at the science behind oil pulling, whether it can actually whiten teeth, and what dentists say about it.
What Is Oil Pulling?
Oil pulling is an ancient Ayurvedic practice that involves swishing a tablespoon of coconut oil (or other natural oils) in your mouth for 10-20 minutes before spitting it out. It’s believed to:
✔️ Remove bacteria and toxins from the mouth
✔️ Improve gum health
✔️ Reduce bad breath
✔️ Naturally whiten teeth
Many people claim that oil pulling with coconut oil helps remove stains and brighten teeth—but is there any actual science to support this?
Can Coconut Oil Actually Whiten Teeth?
The short answer? Coconut oil alone does not whiten teeth in the way that professional whitening treatments do.
Here’s why:
What Coconut Oil CAN Do:
✅ Reduce plaque buildup – Coconut oil has antibacterial properties that may help remove bacteria contributing to yellow teeth.
✅ Improve gum health – Regular oil pulling may reduce inflammation and bleeding gums.
✅ Freshen breath – It helps eliminate odor-causing bacteria.
What Coconut Oil CANNOT Do:
❌ Bleach or physically remove deep stains – Coconut oil does not contain whitening agents like hydrogen peroxide or carbamide peroxide, which are used in professional teeth whitening.
❌ Change the natural color of your teeth – It can help remove surface stains, but it won’t make your teeth whiter than their natural shade.
While oil pulling has some oral health benefits, it’s not a miracle solution for whitening teeth.
What Science Says About Coconut Oil and Teeth Whitening
There is limited scientific evidence that coconut oil can whiten teeth. However, some studies suggest that oil pulling with coconut oil may reduce plaque and bacteria, which can lead to a cleaner, healthier mouth.
● A 2015 study published in the Journal of Clinical & Diagnostic Research found that oil pulling reduced plaque and improved gum health in participants after just one week.
● Another study in 2016 suggested that coconut oil may help reduce Streptococcus mutans, a bacteria linked to cavities and plaque buildup.
However, no scientific studies have confirmed that coconut oil can significantly whiten teeth. Any whitening effects are likely due to the removal of surface stains, not an actual change in tooth color.
How to Use Coconut Oil for Oil Pulling
If you still want to try oil pulling for its oral health benefits, here’s how to do it properly:
1️Take 1 tablespoon of coconut oil (organic, unrefined is best).
2️ Swish it around in your mouth for 10-20 minutes (do NOT swallow it).
3️ Spit it out into a trash can (coconut oil can solidify and clog drains).
4️ Rinse your mouth with warm water and brush your teeth as usual.
For best results, do this once a day in the morning before eating or drinking.
Better Alternatives for Teeth Whitening
While coconut oil may offer some oral health benefits, if your goal is whiter teeth, there are more effective methods:
1. Professional Teeth Whitening
✔️ Fastest & most effective
✔️ Uses peroxide-based bleaching agents
✔️ Can lighten teeth by several shades in one session
2. Whitening Toothpaste
✔️ Removes surface stains with mild abrasives
✔️ Contains whitening agents like hydrogen peroxide
If your teeth have deep-set stains or discoloration, professional treatments will be far more effective than coconut oil or other home remedies.
Is Coconut Oil Worth Using for Whiter Teeth?
Coconut oil can help with oral hygiene, but it’s not a replacement for proper whitening treatments. If you’re hoping for a dramatic transformation, oil pulling alone won’t give you the results you want.
However, if you’re looking for a natural addition to your oral care routine that can help keep your gums healthy and remove some surface stains, coconut oil might be worth trying.
That said, for real teeth whitening results, it’s best to stick to proven methods like professional whitening, whitening toothpaste, or strips.
So, while coconut oil may be great for your gums and overall mouth health, it’s not a magic whitening solution—despite what TikTok might tell you!
