Lauric acid

Fatty-acid

What is it

Lauric acid (C12:0) is a 12-carbon saturated medium-chain fatty acid found most abundantly in coconut oil, palm kernel oil, and breast milk. It is studied for antimicrobial and metabolic properties.

Evidence for 2 uses

AI-assisted evidence assessment — talk to your doctor before relying on any single supplement.

Lipid metabolism

Good Evidence

Lauric acid raises HDL and LDL cholesterol; overall cardiovascular impact is debated.

Antimicrobial activity (monolaurin)

Limited Evidence

Lab studies show monolaurin activity against several viruses and bacteria. Clinical evidence of meaningful infection prevention or treatment in humans is limited.

How it works

Lauric acid is partially metabolized like a medium-chain triglyceride but is also incorporated into chylomicrons like longer-chain fats. Its monoglyceride form (monolaurin) has direct antimicrobial activity against several lipid-enveloped viruses and certain bacteria in laboratory studies. Dietary lauric acid raises both LDL and HDL cholesterol in clinical studies. The cardiovascular impact of lauric acid-rich foods like coconut oil is debated; mainstream guidance still suggests moderation due to saturated fat content.

Dosage

No established RDA. Dietary intake from coconut oil ranges from 5-15 g per day in many users. Monolaurin supplements deliver 300-1800 mg per dose.

When and how to take it

WHEN: Anytime as part of food intake. HOW: As coconut oil in cooking, or supplements per product labeling.

2 commercial forms

Compare the main delivery options and what they’re best suited for.

Coconut oil

Standard dietary source.

Whole-food source; ~50% lauric acid.

Monolaurin

Concentrated supplement form.

The monoglyceride form has stronger antimicrobial activity than free lauric acid.

Safety

As a saturated fat, intake should be considered in overall dietary context. Generally safe at typical dietary amounts. Monolaurin supplements are generally well tolerated; GI upset is possible at high doses.

Who should be cautious

People with elevated LDL cholesterol or cardiovascular disease should limit saturated fat intake. Limited specific safety data for very high doses in pregnancy.

Interactions

No significant pharmaceutical interactions reported.

Food sources

Coconut oil

Amount
1 tablespoon (14 g)
%DV
—

Palm kernel oil

Amount
1 tablespoon (14 g)
%DV
—

Frequently asked questions

Is lauric acid good for the heart?⌄

It raises both LDL and HDL cholesterol. The net cardiovascular effect is debated; mainstream guidelines still recommend limiting saturated fat overall.

Will lauric acid kill viruses?⌄

In laboratory studies, monolaurin (a derivative) has shown antiviral activity, but clinical effectiveness for infection prevention in humans is not well established.

References

Lauric acid on Wikidata — Wikidata link

Lauric acid on NIH DSLD (US supplement label database) — NIH Dietary Supplement Label Database link

Research on Lauric acid (PubMed search) — PubMed link

Track Lauric acid with Pilora

Set up dose reminders, check interactions, and join the community in the Pilora iPhone app.

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Evidence-based·How we grade evidence

Disclaimer: These statements have not been evaluated by the FDA. This page is educational, not a substitute for personalized medical advice. Evidence grades are AI-assisted assessments — talk to your doctor before starting any new supplement, especially if you’re pregnant, breastfeeding, on medications, or managing a chronic condition.