7 health benefits of extra virgin olive oil
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7 health benefits of extra virgin olive oil: what research shows
Whether drizzled over salads, used for dipping bread or added to grilled vegetables, extra virgin olive oil is a staple of Mediterranean cuisine.
Researchers have long studied extra virgin olive oil for its potential benefits for heart, gut and brain health. But what makes it special, and what does the evidence show?
What makes extra virgin olive oil different?
Extra virgin olive oil, or EVOO, is the highest grade of olive oil. It is extracted from olives by mechanical means, without chemical refining.
This helps preserve its flavour, aroma and natural antioxidants, such as polyphenols.
Have you ever noticed a slightly bitter taste or a peppery sensation at the back of your throat when tasting fresh olive oil? These are strong signs of a high polyphenol content.
1. Supports cardiovascular health
The strongest evidence for extra virgin olive oil's health benefits relates to cardiovascular health.
The PREDIMED study followed 7,447 people at increased risk of cardiovascular disease. Those following a Mediterranean diet supplemented with extra virgin olive oil had an approximately 30% lower relative risk of a major cardiovascular event than the control group. These events included heart attacks, strokes and death from cardiovascular disease.
As part of the Mediterranean diet, participants used olive oil as their main dietary fat and limited foods such as butter. The study therefore assessed the overall eating pattern, including the types of fat consumed.
2. Supports gut health
Studies in specific patient groups suggest that extra virgin olive oil can ease certain digestive symptoms and reduce markers of inflammation.
In a small study of people with ulcerative colitis, 32 participants completed two 20-day study periods. When they consumed extra virgin olive oil, two blood markers used to monitor inflammation fell: erythrocyte sedimentation rate (ESR) and high-sensitivity C-reactive protein (hs-CRP). This suggests a reduction in inflammatory activity. Participants also reported less bloating, constipation and bowel urgency, as well as less of a feeling that their bowels had not emptied completely. (Morvaridi et al., 2020)
Another small study involved people with elevated fasting blood glucose. Two hours after a meal containing 10 grams of extra virgin olive oil, their blood levels of LPS and zonulin were lower than after the same meal without olive oil. LPS is a substance found in gut bacteria, while zonulin is a protein involved in regulating how readily substances pass through the gut lining. The lower levels suggest that fewer bacterial substances entered the bloodstream through the gut lining after the meal. (Bartimoccia et al., 2022)
3. Supports cognitive health
Brain health is closely linked to the health of our blood vessels, which is why a diet that supports circulation also matters for the brain.
A PREDIMED substudy involved 522 older adults at increased risk of cardiovascular disease. After an average of 6.5 years, those following a Mediterranean diet with extra virgin olive oil scored higher on tests of overall cognitive function than those advised to follow a low-fat diet. Participants following a Mediterranean diet supplemented with nuts also scored higher. (Martínez-Lapiscina et al., 2013)
A larger observational study followed 92,383 American adults for up to 28 years. Consuming at least 7 grams of olive oil daily (about half a tablespoon) was associated with a 28% lower risk of dementia-related death compared with never or rarely consuming olive oil. (Tessier et al., 2024)
4. May reduce the risk of type 2 diabetes
The PREDIMED-Reus study included 418 people aged 55 to 80. They did not have diabetes at the start, but were at increased risk of cardiovascular disease. Researchers tracked how many participants developed type 2 diabetes.
One group followed a Mediterranean diet supplemented with extra virgin olive oil. The control group received advice to eat less fat.
After four years, around 10 out of every 100 people in the olive oil group had developed diabetes (10.1%), compared with almost 18 out of every 100 in the control group (17.9%). This difference was observed without notable changes in body weight or physical activity. (Salas-Salvadó et al., 2011)
5. Anti-inflammatory effects
Inflammation is a normal and necessary part of the body's immune response. When it persists, however, it often signals an underlying health condition.
Polyphenols in extra virgin olive oil can reduce inflammation and oxidative stress, which occurs when an excess of reactive molecules puts cells under strain. The APRIL study investigated these effects in 91 people with obesity and prediabetes.
Participants consumed extra virgin olive oil rich in the polyphenols oleocanthal and oleacein for one month, and regular olive oil during a separate study period. Levels of interferon-gamma, a substance involved in inflammation, fell more with the polyphenol-rich oil. Blood tests also showed improvements in the body's antioxidant defences. (Ruiz-García et al., 2023)
The decrease in this marker suggests lower levels of inflammation when participants consumed the polyphenol-rich extra virgin olive oil.
6. Supports mental health
Scientists are paying increasing attention to the relationship between diet and mental health.
The two-year PREDIDEP study followed people who had recovered from depression but might still have residual symptoms. One group received advice on following a Mediterranean diet with extra virgin olive oil in addition to their usual care. After four months, their depressive symptoms had improved more than those of participants receiving usual care alone. (Cabrera-Suárez et al., 2024)
Another study involved 73 people with a depressive disorder. They consumed 25 millilitres of either extra virgin olive oil or sunflower oil daily for 52 days. Participants in the olive oil group showed a greater improvement in depressive symptoms, measured using the Hamilton Depression Rating Scale (HAMD-7). The benefit was seen mainly in those with severe depression. (Foshati et al., 2022)
7. Healthy ageing
Regular olive oil consumption has been linked to a lower risk of premature death, particularly when it replaces less healthy sources of fat.
Two large American studies followed a combined total of 92,383 adults for up to 28 years. People who consumed more than 7 grams of olive oil daily had a 19% lower risk of dying during the study period than those who never or rarely consumed olive oil.
Replacing 10 grams of butter, margarine, mayonnaise or dairy fat with the same amount of olive oil was associated with an 8% to 34% lower risk of death overall or from specific causes. (Guasch-Ferré et al., 2022)
Conclusion
Extra virgin olive oil can be part of a healthy Mediterranean diet. The evidence is strongest for cardiovascular health, with promising findings in other areas too.
These findings need to be considered in context. Some studies tested a whole dietary pattern, others involved small groups, and some found associations rather than evidence of cause and effect. Improvements in symptoms, blood test results or mortality rates do not, on their own, prove that olive oil prevents or treats disease.
Use extra virgin olive oil in place of butter as part of a varied diet rich in vegetables, legumes, whole grains and nuts.
This article is for general information and is not a substitute for personalised medical advice.
References
Bartimoccia, S., et al. (2022). Extra Virgin Olive Oil Reduces Gut Permeability and Metabolic Endotoxemia in Diabetic Patients. Nutrients, 14(10), 2153. View publication
Cabrera-Suárez, B. M., et al. (2024). Mediterranean Diet-Based Intervention to Improve Depressive Symptoms: Analysis of the PREDIDEP Randomized Trial. Nutritional Neuroscience, 27(9), 951–961. View publication
Estruch, R., et al. (2018). Primary Prevention of Cardiovascular Disease with a Mediterranean Diet Supplemented with Extra-Virgin Olive Oil or Nuts. The New England Journal of Medicine, 378(25), e34. View publication
Foshati, S., Ghanizadeh, A., & Akhlaghi, M. (2022). Extra-Virgin Olive Oil Improves Depression Symptoms Without Affecting Salivary Cortisol and Brain-Derived Neurotrophic Factor in Patients with Major Depression. Journal of the Academy of Nutrition and Dietetics, 122(2), 284–297. View publication
Guasch-Ferré, M., et al. (2022). Consumption of Olive Oil and Risk of Total and Cause-Specific Mortality Among U.S. Adults. Journal of the American College of Cardiology, 79(2), 101–112. View publication
Martínez-Lapiscina, E. H., et al. (2013). Mediterranean Diet Improves Cognition: The PREDIMED-NAVARRA Randomised Trial. Journal of Neurology, Neurosurgery & Psychiatry, 84(12), 1318–1325. View publication
Morvaridi, M., et al. (2020). The Effects of Extra Virgin Olive Oil and Canola Oil on Inflammatory Markers and Gastrointestinal Symptoms in Patients with Ulcerative Colitis. European Journal of Clinical Nutrition, 74(6), 891–899. View publication
Ruiz-García, I., et al. (2023). Rich Oleocanthal and Oleacein Extra Virgin Olive Oil and Inflammatory and Antioxidant Status in People with Obesity and Prediabetes: The APRIL Study. Clinical Nutrition, 42, 1389–1398. View publication
Salas-Salvadó, J., et al. (2011). Reduction in the Incidence of Type 2 Diabetes with the Mediterranean Diet: Results of the PREDIMED-Reus Randomized Trial. Diabetes Care, 34(1), 14–19. View publication
Tessier, A.-J., et al. (2024). Consumption of Olive Oil and Diet Quality and Risk of Dementia-Related Death. JAMA Network Open, 7(5), e2410021. View publication