The oral cavity is home to billions of microorganisms (that’s right…billions!), including an estimated 750 different species of bacteria (1). Problems with oral health can lead to numerous health issues, including cardiovascular disease, and even diabetes mellitus (2). But while there is no question as to whether oral health is important to one’s overall state of health, some still question the claims that oil pulling can improve oral health. I’m a big proponent of oil pulling, which is why I decided to put together this blog post.
I’d like to start out by discussing what oil pulling involves. Essentially oil pulling involves taking a small amount of oil (i.e. coconut oil, sesame oil) and swishing it around your mouth for 10 to 20 minutes. By swishing the oil in your mouth it is “pulled” between your teeth. After you’re done you want to spit it out in a trash can or paper towel. Don’t spit the oil in your sink…unless if you want to clog it! Some sources also suggest to swish some warm water in your mouth a few times after oil pulling, and you can then brush your teeth afterwards.
When Should Oil Pulling Be Done?
Some suggest that oil pulling should be performed in the morning, before your first meal, and prior to brushing your teeth. This is when I usually will do it, as I will swish 1 tablespoon of coconut oil in my oil in my mouth while preparing green tea and making my smoothie. I’ve had some patients tell me that they do oil pulling in the shower while getting ready for work. I suppose you can even do oil pulling while you drive to work, and bring along some type of container to spit the oil in after you’re done.
Although some suggest that oil pulling should be performed before meals, I wonder if doing it after certain meals would be more beneficial. For example, it might be beneficial to do oil pulling after eating fermented foods. The reason for this is because fermented foods such as sauerkraut have Lactobacilli. Lactobacilli are gram-positive, lactic acid bacteria, and they are very important for the health of the gut, along with the urinary system and vaginal tract. However, some Lactobacillus species can cause dental cavities (3), as the lactic acid they produce can corrode the teeth. Because of this, an argument can be made to incorporate oil pulling after eating fermented foods.
How Frequently Should You Do Oil Pulling?
Some sources suggest to do oil pulling daily, and perhaps even multiple times per day. I can’t say that I do oil pulling on a daily basis, as I do it 3 or 4 times per week.
Which Oils Should You Use?
The truth is that you can use any type of oil for oil pulling, but of course it makes sense to use healthier types of oils, along with oils that have been shown in the research to have antimicrobial properties. I’m going to discuss three specific oils:
Coconut oil. Coconut oil contains lauric acid, which has antimicrobial and anti-inflammatory properties. In vitro studies have shown coconut oil to be effective against Streptococcus mutans and Candida albicans (4). The monolaurin in coconut oil has been shown to be effective against microorganisms such as Staphlococcus aureus, Candida, Helicobacter pylori, and Enterobacter spp (5).
Olive oil. The constituents of olive oil have antimicrobial, immunomodulatory, and antioxidative effects (5).
Sesame oil. Sesame oil contains sesamin, sesamolin and sesaminol and has detoxification, antioxidant, and antibiotic actions (5).
Health Conditions That Can Benefit From Oil Pulling
While I’m sure you can understand how oil pulling can improve conditions directly related to oral health, it might also benefit other health conditions. Here are some of the different health conditions that can benefit from oil pulling (6):
- Dental caries
- Plaque-induced gingivitis
- Halitosis (bad breath)
- Oral thrush
- Headaches and migraines
- Asthma
- Diabetes mellitus
- Eczema
- Thrombosis
What The Research Shows
Let’s take a look at a few research studies which show the benefits of oil pulling. You’ll notice that most of these studies focus on oral health benefits.
General antimicrobial effects. One small study compared oil pulling using sesame oil with chlorhexidine mouthwash, and the results showed a statistically significant reduction in the Streptococcus mutans (S. mutans) count in the oil pulling group (7). It’s important to mention that the chlorhexidine mouthwash group had a greater reduction in S. mutans, but of course we also need to consider the chemicals in the mouthwash.
Another study looked to assess the reduction in S. mutans and Lactobacillus species count in the saliva after ten minutes of oil gum massage therapy for three weeks with sesame oil, olive oil, and coconut oil (8). The results of the study showed a significant reduction in mean S. mutans count, Lactobacillus count, plaque scores, and gingival scores.
Halitosis (bad breath). One study evaluated the effect of oil pulling on halitosis and the microorganisms that could be responsible for it (9). Sesame oil was used, and it was compared to chlorhexidine mouthwash. The study showed that oil therapy is equally effective as chlorhexidine on halitosis and reducing the microorganisms associated with halitosis.
Another study compared the efficacy of oil pulling and chlorhexidine in reducing oral malodor and microbes (10). The results showed that oil pulling with sesame oil is as effective as chlorhexidine in reducing oral malodor and microbes causing it.
Plaque-induced gingivitis. One study evaluated the effect of oil pulling with sesame oil on plaque-induced gingivitis (11). The study showed that oil pulling resulted in a reduction in the plaque index, modified gingival scores, and the total colony count of aerobic microorganisms.
Another study evaluated the effect of coconut oil pulling on plaque formation and plaque induced gingivitis (12). There was a statistically significant decrease in the plaque and gingival indices, and thus the authors concluded that oil pulling using coconut oil could be an effective adjuvant procedure in decreasing plaque formation and plaque induced gingivitis.
Can Oil Pulling Benefit Those With Graves’ Disease and Hashimoto’s?
Not surprisingly, there are no studies demonstrating that oil pulling can directly benefit thyroid health, as well as autoimmune thyroid conditions such as Graves’ disease and Hashimoto’s thyroiditis. So I can’t say that oil pulling is an essential component of restoring your health back to normal. On the other hand, having good oral health is important for overall optimal health.
In addition, the research shows that proinflammatory cytokines are found in diseased periodontal tissues (13), and some of these same proinflammatory cytokines are a factor in autoimmunity. There is also an increase in Th17 cells in periodontitis (14), and these are also present in autoimmune conditions. And as I mentioned earlier, problems with oral health can have systemic effects. So for example, if someone has an elevated C-reactive protein (CRP) marker, there is always the possibility that their oral health is responsible for this elevation, and if this is the case, then oil pulling may help, depending on the cause. Keep in mind that there are many other factors that can cause an elevated CRP as well.
Doing Oil Pulling With Essential Oils
Although using the oils I mentioned earlier can benefit your oral health, some healthcare practitioners suggest that mixing in essential oils can be of further benefit. Although I couldn’t find any studies showing this, it makes sense when you think about it, as certain essential oils also have antimicrobial properties. So for example, you can mix one drop of tea tree oil with coconut oil. Dr. Eric Zielinski is an expert when it comes to essential oils, and in an article he wrote he suggested adding one drop each of clove, orange, lemon, and peppermint with 1 to 2 tablespoons of coconut oil. In the past I wrote an article on the benefits of Frankincense and myrrh oil, and Dr. Zielinski also mentioned how these can be mixed with essential oils.
Are There Any Risks of Doing Oil Pulling?
If you read the research it seems that oil pulling is very safe, and that there are no risks involved. The only concern I have is whether it possibly can also affect some of the good bacteria in the mouth. In other words, is it possible to overdo it with oil pulling? I’m not sure what the answer is, as it might be fine to do oil pulling once or twice per day, but as I mentioned earlier, I do it 3 or 4 times per week. And perhaps this also is overdoing it, but I’ll add that there is no evidence I’m aware of demonstrating that doing oil pulling on a daily basis can cause any type of oral dysbiosis. I’m sure there is a greater risk of this happening with chemical mouthwashes.
It’s also important to mention that after you oil pull, you don’t want to swallow the oil. The reason for this is because you want to spit out any bacteria or toxins that are in the oil. Of course swallowing the oil isn’t going to kill you, but it’s best to spit it out.
Final Thoughts:
I started doing oil pulling a few years ago, and while I haven’t had any cavities since, because I brush and floss regularly it’s hard to say if the oil pulling has been the primary factor. But based on some of the research I presented it does seem to help reduce some of the harmful microorganisms in the mouth. In addition, oil pulling is easy to do and is inexpensive, and so I do recommend trying to get into the routine of doing this. And of course if anyone has a positive (or negative) experience to share regarding oil pulling please feel free to post a comment below.
KC says
I tried oil pulling with coconut oil but I had to stop because it made my teeth super-sensitive. Just want to let others know about this potential side effect.
Dr. Eric says
I’m sorry the oil pulling made your teeth sensitive KC. This isn’t a common experience, but thank you for letting others know.
Denise says
I oil pull on occasion and do find that my teeth seem whiter when I do. My daughter has tried oil pulling with coconut oil and it seemed to give her a headache. Would that possibly be the toxin pull and would this potentially subside over time? Any thoughts?
Dr. Eric says
Denise, if your daughter experiences headaches after oil pulling it very well might be due to toxins. Please make sure she’s not swallowing the oil when she’s done, and it might subside over time. She also might want to try using a different oil (i.e. sesame) and see if she still experiences headaches.
Debbie Haymaker says
Is there danger in oil pulling if you have silver fillings? Would this pull the toxins from the metal fillings into your mouth and this your body?
Dr. Eric says
Debbie, I haven’t seen any research on this, although keep in mind that chewing and drinking hot beverages can increase the release of mercury vapors, and so I suppose it’s possible for oil pulling to have a similar effect. But the honest answer is I don’t know.
Yvonne says
Every time I do oil pulling, my teeth feel so clean! I’m pretty sure that it reduces the plaque. I’ve done it on and off for years. Every time I get my teeth clean, my hygienist tells me that my teeth are in exceptionally great condition.
Dr. Eric says
Hey Yvonne! I’m glad oil pulling seems to be benefiting your oral health…thanks for sharing your experience.
Jamie says
I have done oil pulling on occasion. At my last dental visit my hygienist asked if I was doing anything different in my oral care routine as I had less plaque. I have also found that my jaw hurts if I don’t work up to doing it for longer periods of time. Starting with 3-5 minutes and working up to 10-15 minutes over a week or two seems to help.
Dr. Eric says
Thanks for sharing your experience with oil pulling Jamie!
Jana says
I’ve been using coconut oil for 3-4 weeks now. Recently I was found to have an abcess in a tooth that has a root canal. Could the oil pulling have brought up the abcess?
Dr. Eric says
Jana, I suppose anything is possible, although I’d be surprised if the oil pulling was responsible for the abscess.
Mona says
Been oil pulling for quite sometime hoping that my canker sore will stop from recurring but still it keeps coming back. Nevertheless, I still do oil pulling every morning on an empty stomach and recently with the addition of a few drops of oil of oregano.
Ivy Chang says
Very helpful article. My father had worked in dental research in the 1960s; oil pulling was not part of his research. I’ll try this.
Jodi Brown says
I went to a SIBO conference this past week and there was speaker that was a dentist. She explained that it all starts in your mouth and ends in your anal sphincter. We sometimes forget that oral hygiene matters AND that there is a LOT of bacterial activity in the mouth. I have a tough time sticking with the oil pulling routine but I am back at it again. Thanks for the reminder of the benefits. Everything I’ve read indicates we should all be doing more of it.
Cheri Sulken says
I have fractionated coconut oil….is that ok to use for oil pulling?
Kanika says
I have been doing oil pulling since 4 months and I want to tell everyone that I haven’t caught cold or even sore throat since then which used to be frequent earlier and have noticed good digestion.
Dr. Eric says
Thank you for sharing your experience with oil pulling Kanika!