Best Oil for Oil Pulling: Coconut, Sesame, MCT and More Compared
Quick answer: Coconut oil and sesame oil are the most studied oils for oil pulling. Coconut is the most popular for its mild taste; sesame is the traditional Ayurvedic choice. MCT oil is the easiest to swish because it's always liquid. Functional blends add ingredients like activated charcoal or neem for specific goals. The best oil is a food-grade, fresh oil you'll use every day, because consistency matters more than which oil you pick.
The best oils for oil pulling, compared
| Oil | Taste and texture | Tradition and research | Best for |
|---|---|---|---|
| Coconut oil | Mild coconut; solid below about 76°F | The most popular and among the most studied | Most people; a budget-friendly start |
| Sesame oil | Nutty, liquid | The traditional Ayurvedic oil; studied in several trials | Anyone who wants the classic Ayurvedic ritual |
| Sunflower oil | Neutral, liquid | Used in some early studies | A cheap, neutral-tasting option |
| MCT oil | Almost flavorless, light and always liquid | A modern option made from coconut oil | Beginners who dislike thick textures |
| Olive oil | Strong, peppery | Little research for oil pulling | Only if you already love the taste |
| Functional blends | Usually lightly flavored and liquid | Combine a studied base oil with extra ingredients | Specific goals like surface stains or gentle care |
Coconut oil
Coconut oil is the most popular oil for oil pulling. About half of its fat is lauric acid, which has been studied for its effects on oral bacteria, and it has a mild, pleasant taste. The catch: it's solid in cooler rooms, so you may need to melt it first. Choose organic, virgin (cold-pressed) coconut oil. Compare it with a ready-to-use option in coconut oil vs a ready-made oil pulling blend.
Sesame oil
Sesame oil is the oil traditionally used in Ayurvedic oil pulling, and several clinical studies from India have tested it for plaque, gums and breath, with encouraging results. Use plain, untoasted sesame oil; toasted sesame oil tastes very strong.
Sunflower oil
Sunflower oil was used in some of the earliest oil pulling studies. It's inexpensive and neutral-tasting, but it has less tradition and research behind it than coconut or sesame.
MCT oil
MCT oil is the liquid, medium-chain part of coconut oil (also called fractionated coconut oil). It stays liquid in any temperature and is nearly flavorless, which makes it the easiest oil for beginners to swish. Many blends, including ours, combine MCT with coconut oil to get the best of both. More in MCT oil vs coconut oil for oil pulling.
Olive oil and other kitchen oils
Any food-grade edible oil can be used, but olive oil's strong, peppery taste puts many people off, and there's little research on it for oil pulling. Avoid oils that aren't food grade, and never use essential oils on their own: they're too strong for your mouth unless diluted in a base oil.
Functional oil pulling blends
Blends start with a well-studied base oil and add ingredients for a specific goal. That's how we formulated ours:
- Brilliant Black® Oil Pulling: coconut and MCT oil with activated charcoal, peppermint and vitamin E. Best if you want help lifting surface stains from coffee, tea and wine.
- Gentle Green® Oil Pulling: neem, moringa, hemp seed and coconut oils with green tea and a touch of hydroxyapatite, the mineral found in tooth enamel. Best for gentle daily care and sensitive mouths.
Both are alcohol-free, fluoride-free, vegan, liquid year-round and bottled in UV-protective glass in the USA.
How to choose the best oil for you
- For a brighter-looking smile: a blend with activated charcoal, like Brilliant Black®.
- For gentle daily care or a sensitive mouth: a soft, Ayurvedic blend like Gentle Green®.
- For the traditional ritual: untoasted sesame oil.
- For the lowest cost: organic virgin coconut oil.
- If you hate the texture of oil: MCT oil or an MCT-based blend.
- If you can't decide: the Oil Pulling Set includes both of our blends.
What to look for in any oil
- Food grade and safe to have in your mouth
- Cold-pressed or virgin where possible
- Fresh smell (rancid oil smells sharp or like old paint)
- Dark or UV-protective glass packaging to keep it fresh
- No added sugar or artificial flavors
How to oil pull
- Brush your teeth first.
- Take 1 teaspoon of oil.
- Swish gently for 1 minute, pulling it between your teeth. Build up to 2–5 minutes if you like.
- Spit into the trash, not the sink, and don't swallow it.
- Rinse with water if you want.
FAQs
Is coconut or sesame oil better for oil pulling?
Both have been studied and both work. Coconut oil tastes milder and is more popular; sesame is the traditional Ayurvedic oil. Pick the one you enjoy enough to use daily.
Can I use olive oil for oil pulling?
You can, as long as it's food grade, but its strong taste makes it hard to stick with and there's little research on it.
Can I mix oils?
Yes. Blending, for example coconut with MCT, can improve texture and taste. That's why many ready-made blends combine oils.
Does the type of oil matter for results?
Less than consistency does. Studies have used coconut, sesame and sunflower oil. Choose a quality oil you'll use every day, and keep brushing and flossing.
How much oil should I use?
About 1 teaspoon. Using more just makes it harder to swish comfortably.
Find your oil pulling blend
Brilliant Black® for a brighter-looking smile, Gentle Green® for gentle care. Alcohol-free, fluoride-free and ready in 1 teaspoon.
Sources
- Jong FJX, Ooi DJ, Teoh SL. Oil pulling compared with chlorhexidine and other mouthwash interventions: systematic review and meta-analysis. Int J Dent Hyg. 2023. doi:10.1111/idh.12725
- Asokan S, et al. Effect of oil pulling on plaque induced gingivitis, Indian Journal of Dental Research, 2009
- Asokan S, et al. Effect of oil pulling on halitosis and microorganisms causing halitosis, J Indian Soc Pedod Prev Dent, 2011
- Coconut oil pulling social media trend could come with risks, ADA News
Oil pulling supports your routine; it doesn't replace brushing, flossing or regular dental visits. Not recommended for children under 12 or anyone who has trouble swallowing.
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