Some claim coconut oil offers benefits like healthier gums, plaque removal, and even whiter teeth. But before you make oil pulling part of your morning routine, it's important to ask, “Does coconut oil really whiten teeth?” It turns out that oil probably won't offer you significant oral benefits. We'll tell you why – but first, a little history.

The practice of oil pulling dates back to India and Ayurvedic traditional medicine, which promoted oil pulling for many ailments – including oral health. The idea is that as you swish and pull the oil through your mouth, it removes bacteria that can lead to plaque and gingivitis. Some claim that the practice also results in whiter teeth and decreased sensitivity.

With more and more people seeking natural remedies for a healthier body, oil pulling is one that crops up often in dental hygiene topics. Natural living enthusiasts have eagerly picked up the habit of oil pulling, with some swishing oil for about 20 minutes a day.

Because oil pulling has such a pull (pardon the pun) on people, scientific studies have attempted to determine its merits. But what does the evidence say?

If you're wondering if coconut oil is the solution for teeth whitening, look to the experts. The American Dental Association (ADA) notes that there's not enough scientific evidence to prove oil pulling is beneficial to your oral health. Without reliable research and testing, the ADA can't recommend the practice of swishing with oil.

The ADA received backup in a systematic review specifically on coconut oil pulling and oral hygiene published in the scientific journal Heliyon. The scientific review concluded that it's “difficult to determine whether oil pulling with coconut oil has an actual beneficial effect.”

It may not be proven to be effective, but will pulling with coconut oil do you any harm? That depends.  

There's no strong evidence yet that coconut oil can help to manage the bacteria responsible for common oral health problems. So if you’re using coconut oil pulling in place of a regular oral hygiene routine that includes twice-daily brushing and flossing, then you could be leaving yourself open to plaque, cavities, gum disease, and bad breath.  

But let's say you’re a diligent brusher and flosser, and you use coconut oil pulling on top of your daily routine. The coconut oil itself is very unlikely to be harmful, but some people recommend pulling for up to 20 minutes at a time. You might experience jaw pain and headaches if you do this, especially at the beginning. You should avoid swallowing coconut oil, too, as it can lead to stomach upset, nausea and diarrhea.

If there's no conclusive evidence that coconut oil whitens teeth, then what has been proven to make your smile dazzle?? Below are some of the many proven ways you can make your teeth whiter at home or in the dentist's office.

There are lots of at-home whitening products available over the counter, some of which contain natural whitening agents like baking soda. Others rely on bleaching agents like hydrogen peroxide or carbamide peroxide, which come in varying strengths and tend to be much more effective. Popular home whitening products include:

• Toothpaste. Some toothpastes rely on abrasives like baking soda to gently lift stains, while others, like Colgate® Optic White® Pro Series Toothpaste, use bleaching agents. Whichever you choose, make sure it contains fluoride to keep teeth strong and healthy. Use during your twice-daily brushing.
• Mouthwash. There are lots of whitening mouthwashes available, many of which contain hydrogen peroxide. Use daily, but try not to use immediately after brushing to avoid rinsing away the fluoride from your toothpaste.
• Strips. Whitening strips contain a thin layer of gel with a bleaching agent, designed to be applied to your teeth and left for a short period.
• Pen. Whitening pens also contain a bleaching gel, designed to be brushed onto and left on your teeth. Perfect for when you're on the go, you can use these pens to whiten your teeth any ol' time. Some pens also come with LED light systems to intensify the whitening effect.
• Gel Trays. A gel is applied to a tray that fits over your teeth, bathing them evenly in the whitening solution. You can buy them in-store or from your dentist to use at home, but for best results, always follow the package directions.
• LED Whitening Systems. Home-use LED whitening kits, like the Colgate® Optic White® ComfortFit LED Teeth Whitening Kit, combine hydrogen peroxide whitening gel with an innovative LED device for enhanced, professional-level whitening.  

Your dentist can use stronger bleaching agents than you can find in over-the-counter products, offering quicker and brighter results. They may combine them with lasers or LED light to intensify the results. Although the out-of-pocket cost can be high, these methods are very effective, so you may decide the price is worthwhile for the excellent results.

Discuss all options with your dental professionals. Whatever option you choose, using fluoridated whitening toothpaste as part of your regular oral care regimen can keep your teeth white.

Oil pulling might be popular in some circles, but in the end, its whitening and oral health benefits are inconclusive. If you really want whitening results, rely on the ingredients that have been proven to work. And then show off your whiter, brighter teeth to the world!

This article is intended to promote understanding of and knowledge about general oral health topics. It is not intended to be a substitute for professional advice, diagnosis or treatment. Always seek the advice of your dentist or other qualified healthcare provider with any questions you may have regarding a medical condition or treatment.