The standard amount of oil for oil pulling is one tablespoon, which works out to about 10 mL. That’s the dose used in most clinical trials and the one recommended in traditional practice. For children over five, the amount drops to one teaspoon. Children under five should not do oil pulling at all due to the risk of accidentally inhaling the oil into the lungs.
Why One Tablespoon Is the Standard
One tablespoon gives you enough liquid to swish thoroughly between all your teeth without overfilling your mouth. As you pull the oil back and forth, it mixes with saliva and roughly doubles in volume. Starting with more than a tablespoon makes it difficult to keep swishing for the full session without spilling or accidentally swallowing some. Starting with too little means the oil can’t reach all the surfaces between your teeth effectively.
Some clinical trials have used a range of 10 to 15 mL (roughly one tablespoon to one tablespoon plus a teaspoon). If a single tablespoon feels like too little for your mouth, adding up to half a tablespoon more is within the range researchers have tested. The key is comfort: you need to be able to swish continuously without straining your jaw or feeling the urge to swallow.
How Long to Swish
Most traditional guidelines recommend 15 to 20 minutes of swishing per session. That said, several studies used 10-minute sessions and still observed changes in gum health markers, so 10 minutes is a reasonable minimum if you’re building the habit or finding 20 minutes difficult. Going beyond 20 minutes doesn’t appear to offer additional benefit and increases jaw fatigue.
The oil should change in texture during the session. It starts thick and becomes thinner and milky-white as it emulsifies with your saliva. If it still looks and feels like pure oil when you spit it out, you likely haven’t swished long enough or vigorously enough.
Which Oil to Use
Coconut oil, sesame oil, and sunflower oil are the three most commonly used and studied options. Traditional Ayurvedic practice favors sesame oil, but coconut oil has become the most popular choice in Western countries, partly because of its taste and partly because of its lauric acid content. Lauric acid reacts with compounds in saliva to form a soap-like substance that helps break up plaque buildup on teeth.
Sesame and sunflower oil also show benefits for gum health in clinical trials. If you dislike the taste or texture of coconut oil, either of the other two is a reasonable substitute. Use refined (not flavored or blended) versions of whichever oil you choose. Cold-pressed or virgin varieties are fine.
What the Evidence Actually Shows
Oil pulling does appear to improve gum health. A meta-analysis of randomized controlled trials found that oil pulling significantly improved gingival inflammation scores compared to non-medicated mouthwashes. However, chlorhexidine (the active ingredient in prescription-strength antibacterial mouthwash) remained more effective at reducing plaque than oil pulling. The overall certainty of the evidence was rated very low, meaning the results are promising but not definitive.
The American Dental Association does not recommend oil pulling as a dental hygiene practice, stating there are no reliable scientific studies showing it reduces cavities, whitens teeth, or improves overall oral health. That doesn’t mean it’s harmful for most people, just that the ADA considers the evidence insufficient to endorse it as a replacement for brushing, flossing, or conventional mouthwash.
Safety Considerations
The most serious risk of oil pulling is aspiration, meaning accidentally inhaling oil into your lungs. This can cause a condition called lipoid pneumonia, where oil droplets trigger inflammation in lung tissue. There are documented cases of this happening with sesame oil pulling, particularly in people who also used the oil for nasal rinsing. Chronic cases often cause minimal symptoms but can be detected on imaging, while acute cases can be severe.
To reduce this risk, keep your head upright while swishing (don’t tilt it back), use the recommended tablespoon rather than overfilling your mouth, and never attempt oil pulling while lying down. Spit the oil into a trash can rather than the sink, since solidified coconut oil in particular can clog pipes over time.
Practical Tips for Your Session
Oil pulling is typically done first thing in the morning on an empty stomach. Measure out one tablespoon, place it in your mouth, and begin gently pushing and pulling the oil between your teeth. You don’t need to swish aggressively. A relaxed, steady motion works better and prevents jaw soreness. Many people do it while showering or getting ready in the morning to make the time pass faster.
After spitting, rinse your mouth with warm water and then brush your teeth as you normally would. Oil pulling is not a substitute for brushing or flossing. Think of it as an optional add-on, not a replacement for your existing routine.