Extra virgin olive oil (EVOO) offers numerous science-backed benefits: it protects the heart, combats inflammation, strengthens immunity, promotes digestion, helps with weight management, and improves brain health.
We have prepared this expert article to make it easier for you to access all the available information on the health benefits of olive oil consumption, and below we break down the findings with the scientific sources that support each of them. It is the centerpiece of health and every day.
Scientifically Validated Benefits of Extra Virgin Olive Oil Consumption
Cardiovascular health
Daily consumption of extra virgin olive oil significantly reduces LDL ("bad") cholesterol, increases HDL ("good") cholesterol, and improves blood pressure. According to the PREDIMED study, following a Mediterranean diet rich in extra virgin olive oil reduces cardiovascular risk by up to 30% (source).
Prevention of certain types of cancer
Various studies support that the polyphenols and antioxidants in extra virgin olive oil act protectively against cell damage and can reduce the risk of developing some diet-related cancers, such as breast and colon cancer.
A Mediterranean diet supplemented with extra virgin olive oil reduced the incidence of invasive breast cancer by 68% compared to the control group. (source). The highest intake of olive oil was associated with a 31% lower risk of developing any type of cancer (RR = 0.69).(source)
Weight control and satiety
Thanks to its monounsaturated fats, extra virgin olive oil improves the feeling of satiety, which helps control appetite and facilitates healthy weight loss.
Every extra ½ tablespoon (≈ 7 g) of olive oil per day is associated with 0.09 kg less weight gain; replacing butter or margarine with EVOO further reduces weight gain. (source)
A diet enriched with olive oil reduces weight (-0.92 kg), BMI (-0.90), and waist circumference (-0.6 cm) compared to control diets, without specific energy restriction. (source)
Brain health and Alzheimer's prevention
Regular consumption of extra virgin olive oil can prevent neurodegenerative diseases such as Alzheimer's, improving memory and protecting against cognitive decline, according to the Spanish Heart Foundation (source).
A randomized study concluded that a Mediterranean diet supplemented with 4 tablespoons/day of EVOO significantly improved memory and executive function in older adults compared to a control group on a low-fat diet. (source).
Another meta-analysis of controlled trials found that EVOO, especially high-phenolic extra virgin olive oil, is associated with overall improvements in several cognitive domains and a slower progression of mild cognitive impairment. (source)
Digestive and intestinal health
Olive oil facilitates digestion, stimulates bile production, protects the gastric mucosa, and helps prevent constipation, thus promoting good digestive health.
Regular consumption of EVOO positively modulates the intestinal microbiota (↑ Bifidobacterium, Lactobacillus) and strengthens the integrity of the intestinal barrier, reducing inflammation and improving nutrient absorption. (source
The administration of EVOO decreased colonic inflammation, improved intestinal morphology, and reduced proinflammatory markers (IL-1β, IL-6), demonstrating its protective effect against digestive disorders, according to the experimental study in colitis models. (source)
Liver and gallbladder protection
The evidence on non-alcoholic fatty liver disease (NAFLD) and EVOO is increasingly robust. In the NUTRIHEP cohort study (n = 1,426), the highest quartile of EVOO intake was associated with a 28% lower risk of NAFLD in women (source). These results are confirmed in clinical practice: a randomized controlled trial in 66 patients with NAFLD showed that adding olive oil to a hypocaloric diet reduced the degree of hepatic steatosis and improved transaminases regardless of other cardiometabolic factors.
In addition, a secondary analysis of the PREDIMED trial found that the Mediterranean diet enriched with EVOO was associated with a lower prevalence of steatosis in older adults at high cardiovascular risk (source). Overall, these data support that regular consumption of EVOO promotes gallbladder emptying, prevents gallstone formation, and helps reverse or prevent fat accumulation in the liver.
Extra virgin olive oil also protects the hepatobiliary system. On the one hand, its high oleic acid content stimulates the release of cholecystokinin (CCK). Reviews on gallstones indicate that diets rich in monounsaturated fats—and, in particular, olive oil—keep bile less supersaturated with cholesterol, which reduces crystallization and the risk of cholelithiasis. In fact, in the French prospective cohort E3N (63,000 women, 20 years of follow-up), greater adherence to the Mediterranean pattern with olive oil was associated with 11% fewer cholecystectomies (source).
Glucose regulation and type 2 diabetes
Including extra virgin olive oil in the diet improves insulin sensitivity and maintains stable blood glucose levels, which is especially beneficial for people with type 2 diabetes.
Epidemiological and clinical evidence suggests that extra virgin olive oil (EVOO) significantly reduces the risk of developing type 2 diabetes. In the PREDIMED-Reus sub-study—a randomized clinical trial with people at high cardiovascular risk—the Mediterranean diet supplemented with ≈1 liter/week of EVOO reduced the incidence of diabetes by 51% compared to the conventional low-fat diet (source). These results have been ratified by a 2025 meta-analysis analyzing 20 g/day of olive oil and observing a dose-response curve with a 22% risk reduction for every additional 25 g per day (source).
In addition to preventing the onset of the disease, EVOO improves glycemic control in people who already have diabetes. A meta-analysis in patients with dietary intervention found significant decreases in HbA1c (-0.27%) and fasting glucose when olive oil-rich diets were compared with low-fat diets, reflecting improved insulin sensitivity (source). Overall, this evidence supports that incorporating 2 to 3 tablespoons of EVOO daily into the usual diet is an effective strategy for both preventing and managing type 2 diabetes.
Anti-inflammatory action (oleocanthal)
The compound oleocanthal present in olive oil has anti-inflammatory effects similar to ibuprofen, making it useful for reducing chronic inflammation associated with joint and cardiovascular diseases (source).
Extra virgin olive oil contains oleocanthal, a phenol with a mechanism of action virtually identical to that of ibuprofen: it dose-dependently inhibits the enzymes COX-1 and COX-2, which are responsible for the synthesis of proinflammatory prostaglandins. The study published in Nature that identified this molecule demonstrated that the anti-inflammatory potency of 50 g of EVOO (≈ 3.5 tablespoons) is equivalent to ~10% of a standard dose of ibuprofen, thus providing a daily “micro-NSAID” without the side effects of drugs (source).
The results are confirmed in humans: a meta-analysis of randomized controlled trials found that diets enriched with EVOO significantly reduce the systemic markers CRP (-0.34 mg/L) and IL-6 (-0.24 pg/mL) compared to low-fat diets (source). In a recent clinical trial, adding 25 mL/day of EVOO to a healthy diet decreased CRP and the neutrophil-to-lymphocyte ratio in patients with stable coronary disease, highlighting its ability to mitigate chronic inflammation associated with cardiovascular risk (source). Overall, both mechanistic evidence and clinical trials support that the regular inclusion of EVOO—two to three tablespoons daily—exerts a clinically relevant anti-inflammatory effect.
Immune system support
The antioxidants and healthy fats in EVOO strengthen the immune system, protecting the body against viral and bacterial infections.
The polyphenols in extra virgin olive oil—especially hydroxytyrosol, oleuropein, and oleocanthal—act as potent immune modulators: they reduce oxidative stress in immune cells, promote the production of anti-inflammatory cytokines (IL-10), and stimulate the phagocytic activity of macrophages and neutrophils. A 2020 review focused on the “Modulation of the microbiota by the phenolic compounds of EVOO” concludes that this bioactive profile improves the innate and adaptive immune response, while strengthening the intestinal barrier, the first line of defense against pathogens (Source).
Clinical evidence confirms these mechanisms: in a 3-month randomized controlled trial with overweight older adults, replacing usual fats with 25 ml/day of extra virgin olive oil increased lymphocyte proliferation and NK cell activity, in addition to reducing the concentration of proinflammatory prostaglandin E₂ (Source). In an even more demanding surgical context, a multicenter double-blind study showed that an EVOO-enriched immunonutrition formula reduced postoperative infections by 29% in patients with upper gastrointestinal tract cancer, demonstrating its impact on clinical immunocompetence (Source).
Overall, science supports that incorporating 2-3 tablespoons of EVOO daily not only provides antioxidants, but also strengthens the body's defenses, improving the ability to respond to infections and reducing low-grade systemic inflammation.
Antibacterial properties (Helicobacter pylori)
Studies confirm that extra virgin olive oil is effective against the bacterium Helicobacter pylori, which causes gastric ulcers and stomach cancer.
The phenols in extra virgin olive oil—especially aglycone ligstroside dialdehyde, hydroxytyrosol, and oleuropein—exhibit potent bactericidal activity against Helicobacter pylori. In in vitro trials on eight strains (three of them multidrug-resistant), concentrations as low as 1.3 µg/mL were sufficient to completely destroy the bacteria, a value much lower than that of other polyphenols from tea or wine (Source).
The most recent research confirms these findings and adds in vivo evidence: administering extra virgin olive oil to infected mice drastically reduced the bacterial load and prevented the appearance of precancerous gastric lesions (Source). Even in humans, promising results have been observed: in a pilot trial with 30 patients, daily intake of 30 g of EVOO for two weeks managed to eradicate the infection in 40% of cases, without concomitant antibiotics (Source). This body of evidence highlights that incorporating two to three tablespoons of EVOO daily can be an effective dietary support to combat or prevent colonization by H. pylori and associated gastric pathologies.
Skin and hair health
Olive oil hydrates, regenerates, and protects the skin and hair, reducing wrinkles and skin blemishes. It is widely used in natural cosmetics due to its proven benefits (source).
The polyphenols in extra virgin olive oil (hydroxytyrosol, oleuropein, oleocanthal) stimulate the proliferation and migration of fibroblasts, accelerating collagen synthesis and dermal repair (source). In addition, the topical application of EVOO strengthens the skin barrier: it reduces transepidermal water loss and attenuates inflammation, as demonstrated by a study that measured TEWL and hydration after the continuous use of olive oil (source). Furthermore, a randomized clinical trial in 70 participants showed that a serum rich in oleocanthal and oleacein from EVOO significantly reduced the number of wrinkles and improved skin elasticity after 12 weeks (source).
In the hair, the lipophilic molecules of olive oil penetrate the hair fiber and form a protective film that reduces friction and breakage. A study in the Journal of Cosmetic Science showed that EVOO—unlike mineral oil—is incorporated into the hair shaft, reducing hair adhesion and protein loss, which translates into greater resistance and shine (source).
Bone health and arthritis prevention
Regular consumption of olive oil strengthens bones and can reduce arthritis symptoms thanks to its anti-inflammatory and antioxidant effect.
Several studies suggest that extra virgin olive oil promotes the formation and protection of bone mass. In the sub-study of the PREDIMED trial, a Mediterranean diet enriched with EVOO for two years significantly increased the bone formation markers osteocalcin and P1NP—key indicators of bone remodeling and mineral density—in older adults at high cardiovascular risk (source). A review on PubMed concludes that the polyphenols in olive oil prevent bone mass loss and could reduce the risk of osteoporosis by increasing osteoblastic activity and decreasing bone resorption (source).
Oleocanthal, a phenolic compound exclusive to EVOO, has shown to reduce inflammation and joint damage in animal models of collagen-induced arthritis, decreasing proinflammatory cytokines such as TNF-α and IL-1β (source). These effects are reflected in humans: a prospective study in patients with rheumatoid arthritis found that higher consumption of olive oil was associated with a significant decrease in disease activity and CRP levels, key markers of systemic inflammation (source).
Mood and neurotransmitters
Olive oil can improve mood by promoting the production of serotonin, a key neurotransmitter in the regulation of stress, anxiety, and emotional well-being.
Mood and neurotransmitters: The phenolic compounds in extra virgin olive oil (EVOO)—especially hydroxytyrosol and oleocanthal—cross the blood-brain barrier and modulate the serotonergic and dopaminergic systems. A preclinical study demonstrated that the administration of hydroxytyrosol normalizes serotonin, dopamine, and norepinephrine levels in depression models, exerting a clear antidepressant and anti-neuroinflammatory effect (source). In parallel, it has been observed that prolonged EVOO intake reduces brain synthesis of 5-HT but increases dopamine release, a mechanism associated with lower anxiety and improved mood (source).
Clinical evidence supports these mechanistic findings. In the randomized PREDIDEP trial (24 months, adults with a history of depression), a Mediterranean diet enriched with ~1 L/week of EVOO significantly reduced depressive recurrence and improved Beck Depression Inventory scores compared to the control group (source). Complementarily, a controlled double-blind trial showed that 25 ml/day of EVOO added to the usual diet improved major depression symptoms without altering salivary cortisol or BDNF, confirming its positive action on mood (source). These data suggest that incorporating 2-3 tablespoons of EVOO daily can contribute to both the prevention and management of mood disorders.
Antioxidants and healthy aging
Rich in antioxidants such as vitamin E and polyphenols, olive oil combats free radicals and prevents premature aging, maintaining good cellular health.
Antioxidants and healthy aging: Extra virgin olive oil stands out for its concentration of polyphenols (hydroxytyrosol, oleuropein, oleacein) and vitamin E, compounds that neutralize free radicals and limit oxidative damage to DNA, lipids, and proteins. In the European multicenter trial EUROLIVE (200 volunteers, crossover design), four weeks of consuming olive oil rich in polyphenols (366 mg/kg) reduced plasma concentrations of oxidized LDL by **13%** and improved the antioxidant capacity of HDL ((source)). These effects are reinforced by the increased enzymatic activity of glutathione peroxidase and superoxide dismutase, the body's first line of defense against oxidative stress.
Molecular protection translates into long-term clinical benefits. A 2021 systematic review analyzing 13 cohort studies with over 2 million people concluded that a high intake of olive oil is associated with a **longer life expectancy** and a significant reduction in mortality from cardiometabolic and neurodegenerative causes ((source)). At the same time, a double-blind trial in overweight older adults showed that supplementing the diet with 20 mL/day of extra virgin olive oil (EVOO) for six months reduced levels of lipofuscin and malondialdehyde—markers of cellular aging—and improved mitochondrial function (source). Overall, the evidence indicates that incorporating 2-3 tablespoons of EVOO daily not only prevents systemic oxidation but also contributes to healthy and active aging.
How to optimally consume extra virgin olive oil
To obtain these benefits, it is recommended to consume between two and three tablespoons of extra virgin olive oil daily, preferably raw or in gentle cooking.
Frequently asked questions about the benefits of olive oil (FAQ)
- Does extra virgin olive oil make you gain weight? When consumed in moderation, it helps with weight control.
- Can olive oil be used on the skin? Yes, it hydrates and protects effectively.
- What is the recommended daily dose? 2 to 3 tablespoons daily.
- Is raw or cooked oil better? Preferably raw to preserve its properties.
- Can I fry with extra virgin olive oil? Yes, it is stable at high temperatures.
- What makes extra virgin different from other olive oils? Its higher nutritional and sensory quality.
- Does it help with diabetes? Yes, it improves glycemic control and insulin sensitivity.
- Is olive oil anti-inflammatory? Yes, especially due to its oleocanthal content.
Author: Jerónimo Palacios, Co-founder of Molino y Cata, a specialty store for Extra Virgin Olive Oils.
Reviewed by: Mercedes Uceda, Bachelor of Biology, Expert in Extra Virgin Olive Oil Tasting, professor at the University of Jaén and the International University of Andalusia.
Frequently asked questions
What are the main health benefits of olive oil?
EVOO protects the heart (reduces cardiovascular risk by 30% according to PREDIMED), combats inflammation thanks to oleocanthal, can reduce the risk of certain cancers (68% lower incidence of invasive breast cancer), promotes digestion, helps with weight control, and protects brain health. All backed by scientific studies.
How much extra virgin olive oil should you consume daily?
The studies supporting cardiovascular benefits are based on 40-50 mL daily, about 3-4 tablespoons. The FDA authorizes the cardiovascular health claim starting from 20 g daily (1.5 tablespoons). There is no need to drink it: simply use it for cooking, dressing, and accompanying main meals.
What are the polyphenols in olive oil and why do they matter?
They are antioxidant and anti-inflammatory compounds present in EVOO. The most studied are oleocanthal (an anti-inflammatory comparable to ibuprofen) and oleacein. Their concentration varies depending on the variety and harvest time. They are what make the oil sting the throat: more sting, more polyphenols.
Does olive oil help with weight loss?
The data says yes. Each extra half tablespoon of EVOO daily is associated with 0.09 kg less weight gain. Replacing butter or margarine with EVOO further reduces weight gain. A diet enriched with olive oil reduces weight, BMI, and waist circumference without specific energy restriction.
Does only extra virgin oil have benefits, or is any olive oil okay?
The documented benefits refer to extra virgin olive oil, not refined oil. The difference is that EVOO preserves all the polyphenols, tocopherols, and volatile compounds that the refining process destroys. A refined olive oil with a little virgin oil added does not have the same nutritional profile.