HOW OLIVE OIL POLYPHENOLS SUPPORT BRAIN HEALTH
Written by Demi Otto, nutrition expert & gut-brain specialist, in collaboration with Hedzer Roodenburg Vermaat, Olive Oil Sommelier and Founder of the Olive Oil Club
As more research highlights the connection between diet and cognitive health, people are asking: is olive oil good for your brain? Extra virgin olive oil is already celebrated for heart health, but an increasing number of scientific studies show that extra virgin olive oil may also support brain health. Thanks to its combination of monounsaturated fats, such as oleic acid, and powerful antioxidants (polyphenols), extra virgin olive oil (EVOO) plays a role in protecting your brain cells, supporting memory, and promoting mental clarity.
In this blog, we explore the science behind the link between extra virgin olive oil, olive oil polyphenols and brain health and share practical tips on how to incorporate EVOO in your daily diet.
1.Extra virgin olive oil and its effects on the brain
EVOO is more than just a flavoring in the kitchen. In fact, it is the unprocessed juice of the olive fruit that contains monounsaturated fats (healthy fats that are beneficial for the heart and brain) and specific polyphenols with proven effects on brain health. Do you want to know what olive oil polyphenols are? EVOO differs from other oils because it is pure and unprocessed, while most olive oil sold in stores consists of refined olive oil (i.e., heavily processed olive oil) or old olive oil blended with a small percentage of EVOO. Due to this processing, the oil loses all of its polyphenols. Want to know exactly what olive oil polyphenols are? Then read this blog: Olive Oil Club - Elevate Your Health Today
Because EVOO is cold-pressed (extracted below 27°C / 80.6°F) and not treated with heat and chemicals (refining), the polyphenols are preserved. However, not every EVOO contains meaningful amounts of polyphenols. In today’s food system, EVOO is often produced in large quantities, with producers focusing on price and volume rather than health and quality. Olives are harvested and pressed too late (when already oxidized), and the production and storage conditions are suboptimal. As a result, most EVOO contains only minimal amounts of polyphenols (50-150 mg/kg), often too little to provide meaningful health benefits.
To truly support brain health, EVOO must be produced with exceptional care and vision: olives must be harvested very early, (preferably by hand), pressed within a few hours after the harvest at temperatures below 27°C, and stored correctly. An early harvest results in less volume but significantly higher quality and more polyphenols. Today, it is rare to find producers who focus on this approach. When you do find one, the olive oil typically contains more than 500 mg/kg of polyphenols.
Such polyphenol-rich olive oil can contribute to brain health in two ways:
Directly, through antioxidants that protect brain cells from damage caused by free radicals. Free radicals are unstable molecules caused by exhaust fumes, polluted air, ultra-processed foods, and chronic stress. Antioxidants are substances that protect brain cells from damage by free radicals, helping them remain healthy.
Indirectly, through a healthier gut environment that influences signals to the brain via the gut–brain axis. The gut–brain axis refers to the communication between your gut and your brain, where signals influence each other through nerves, hormones, and biochemical messengers. One example is serotonin, a neurotransmitter largely produced in the gut that is responsible for regulating mood. An unhealthy gut microbiome can lead to lower serotonin levels. In this way, the health of your gut can influence your mood, as well as your concentration and overall brain function.
2. Monounsaturated fats (oleic acid) and the brain
As mentioned earlier, the unprocessed juice of the olive fruit mainly contains monounsaturated fats. These are healthy fats that are commonly found in olive oil, avocados, and nuts. The most well-known example of monounsaturated fatty acids is oleic acid, also called omega-9, which makes up the largest portion of EVOO. Your brain is largely composed of fat, which makes it logical that certain fatty acids influence brain function. For example, oleic acid helps keep the cell membranes of brain cells smooth and flexible, allowing signals between brain cells to be transmitted more effectively. A cell membrane is the thin, flexible layer that surrounds every cell in your body. You can think of it as the protective outer layer of the cell that also allows signals to pass through.
Although specific studies on oleic acid in brain cells are limited, a growing number of studies on monounsaturated fats and the Mediterranean diet show that these fats contribute to improved brain function and cognitive health. The Mediterranean diet is an eating pattern rich in olive oil, vegetables, fruits, nuts, and fish, and low in processed foods. It contains a relatively high amount of fat, with olive oil as the main source, representing about 60–70% of total fat intake.
A review study of multiple studies (1) shows that a Mediterranean diet rich in monounsaturated fats is associated with protection against cognitive decline. The same study also shows that monounsaturated fats from olive oil improve the cholesterol balance in the blood by lowering LDL (“bad” cholesterol) and increasing HDL (“good” cholesterol).
LDL (Low-Density Lipoprotein) is often called “bad” cholesterol because it can accumulate in blood vessels and cause blockages. Over time, this may lead to cardiovascular problems. HDL (High-Density Lipoprotein) is considered the “good” cholesterol because it helps remove excess cholesterol from the bloodstream and transport it to the liver for processing. This healthier cholesterol balance supports healthy blood vessels and improves blood flow to the brain, which helps support cognitive function. Healthy blood vessels ensure that sufficient oxygen and nutrients are delivered to all parts of the body, including the brain. As a result, brain cells can function more effectively, which indirectly supports memory, concentration, and other cognitive functions.
3. Polyphenols and the brain
Olive oil polyphenols are potent antioxidants that protect brain cells from oxidative stress. Oxidative stress is a process in which free radicals cause damage to cells. You can think of oxidative stress as a type of cellular damage caused by free radicals that makes cells age faster and function less effectively. In the brain, oxidative stress can lead to the loss of neurons and accelerated aging of brain cells. By neutralizing these free radicals and influencing inflammatory pathways (processes that regulate inflammatory responses in the body), olive oil polyphenols support brain health.
In addition to reducing oxidative stress, scientific research shows that polyphenols in the body can regulate biological processes that are important for how brain cells communicate with each other. For example, a clinical study in humans (2) demonstrated that a diet high in polyphenols resulted in better cognitive scores (better results on memory tests and thinking tasks). Scientists also observed higher levels of neuroprotective biomarkers. Biomarkers are substances in the body that indicate that brain cells are being protected. Examples include BDNF and CREB. BDNF is a protein that supports the growth and repair of brain cells. CREB is a molecule in brain cells that helps with storing memories and learning.
In another study, scientists discovered that polyphenols can enhance neurotrophins (3). Neurotrophins are proteins that support the growth and survival of neurons. Researchers found that these substances are involved in activating a signaling pathway in the brain, which improves synaptic plasticity, memory, and overall neural health.
In addition to contributing to overall improvements in cognitive function, olive oil polyphenols may also have a preventive role. Conditions that affect the brain are often referred to as neurodegenerative diseases. One neurodegenerative disease that has been extensively studied in relation to olive oil polyphenols is Alzheimer’s disease. The progression of Alzheimer’s is characterized by amyloid-beta (Aβ) plaque formation, disruption of the blood–brain barrier, and neuroinflammation (4,5).
Preclinical studies show that olive oil polyphenols such as oleocanthal, hydroxytyrosol, and oleuropein can reduce the accumulation of amyloid-beta, improve the stability of the blood–brain barrier, lower neuroinflammation, and support mitochondrial health (4,6,7). A clinical study (8) shows that in people with mild cognitive decline, the consumption of polyphenol-rich EVOO led to better cognitive performance and a better-functioning blood–brain barrier compared with people who consumed EVOO with low polyphenol levels. Long-term cohort studies (studies in which large groups of people are followed for many years) also associate higher polyphenol intake with a lower risk of dementia (9,10).
4. Extra virgin olive oil and the gut-brain connection
Many people underestimate the importance of gut health for optimal brain function. Our gut and brain are constantly connected through what is known as the gut–brain axis. This is a sophisticated communication system in which signals are exchanged in two directions via nerves, hormones, and immune molecules. What happens in the gut therefore influences the brain, and vice versa.
An important player in this connection is the gut microbiome: the collection of bacteria and other microorganisms in the intestines. A healthy gut microbiome helps regulate inflammation and produces important substances, such as short-chain fatty acids and building blocks for neurotransmitters that influence cognition and stress resilience. In contrast, a disrupted microbiome can promote inflammation throughout the body and negatively affect memory and focus.
EVOO may support this gut–brain connection in several ways. Studies (1) suggest that EVOO can stimulate the growth of beneficial gut bacteria such as Lactobacillus and Bifidobacterium. These bacteria can help inhibit less beneficial bacteria. In addition, EVOO may increase the production of short-chain fatty acids. These substances are produced when gut bacteria break down fiber and certain bioactive compounds. They support the intestinal lining, help regulate inflammation, and strengthen signals from the gut to the brain.
The polyphenols in olive oil also appear to play an important role. A recent review study (11) shows how polyphenols protect neurons from damage and may reduce the accumulation of amyloid-beta in the brain. When the formation of amyloid-β plaques is inhibited (meaning fewer of these protein clumps develop), brain cells are better able to communicate with each other.
5. How do you add polyphenol-rich olive oil to your daily routine for better brain health?
Polyphenol-rich EVOO supports our brain in multiple ways: directly, through powerful antioxidants that protect brain cells from damage, and indirectly, by promoting a healthy gut environment. In addition, oleic acid, the main monounsaturated fat in olive oil, helps keep the cell membranes of brain cells smooth and flexible, which is crucial for proper communication between neurons. In short, EVOO is a tasty way to help keep your brain healthy and sharp. But how can you practically integrate EVOO into your daily diet? Here are some easy tips you can apply:
Start your day with a tablespoon of polyphenol-rich extra virgin olive oil: Take 1 tablespoon (15–20 milliliters) of polyphenol-rich extra virgin olive oil every morning, either on its own or mixed into your breakfast smoothie or yogurt. A good option is the Chetoui or the Picholine from the Olive Oil Club, as they have the highest polyphenol levels.
·Use olive oil as a salad dressing: Replace ultra-processed dressings with polyphenol-rich extra virgin olive oil combined with lemon juice or balsamic vinegar. For salads, the Arbosana, Chemleli, or Koroneiki from the Olive Oil Club are recommended.
Cook and sauté with olive oil. Extra virgin olive oil works well for light sautéing, stir-frying vegetables, or grilling fish. Preparing meals with olive oil also improves the absorption of fat-soluble antioxidants. The Arbosana from the Olive Oil Club is recommended for cooking.
Use olive oil as a finishing touch: Drizzle a little polyphenol-rich extra virgin olive oil over roasted vegetables, pasta, or soup just before serving. The Chemleli from the Olive Oil Club is perfect over vegetables, and the Sayali pairs perfectly with pasta.
Combine with a Mediterranean-style diet: A Mediterranean diet rich in olive oil, nuts, vegetables, fruit, and fatty fish is consistently associated with better cognitive function and a lower risk of diseases in which brain cells become damaged and die (1). By giving EVOO a central role in your diet, you enhance the benefits of this healthy eating pattern.
6. About the authors
Demi Otto of VoedingsAcaDemi is a nutritionist specializing in the relationship between diet, gut health, and brain function. She translates scientific insights into practical dietary and lifestyle advice to help people maintain a healthy and sharp brain. Demi focuses specifically on reducing brain fog and relieving digestive issues, aiming to optimize the gut-brain axis for more energy, focus, and mental clarity. Learn more at www.voedingsacademi.com.
Hedzer Roodenburg Vermaat is O.O.T. certified Olive Oil Sommelier and Founder of the Olive Oil Club. After years of experience in the agri-food sector, he developed a clear vision on what food should truly stand for: transparency, integrity, and health. That vision became the foundation for doing things differently, starting with olive oil. Driven by a deep commitment to quality and honest production, Hedzer collaborates with health experts around the world to raise awareness about the powerful benefits of olive oil polyphenols and other natural compounds that support a healthy body.
References:
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