Can something as simple as olive oil really support brain health? With cognitive decline and dementia-related death on the rise, especially in aging populations, researchers are exploring how dietary patterns like the Mediterranean diet can help.

Olive oil, particularly extra virgin olive oil, has gained attention for its potential to improve cognitive function, protect the blood-brain barrier, and lower the risk of Alzheimer’s disease. Scientific studies have linked olive oil consumption to better cognitive outcomes and a reduced risk of mild cognitive impairment.

This article breaks down the brain benefits of olive oil, the science behind its effects, and how it can be used in supplement development.

Olive oil supports brain health because its mix of healthy fats, antioxidants, and vitamins feeds the brain. It delivers monounsaturated fats, antioxidants, and fat-soluble vitamins that work together to support cognitive health and protect against decline, especially in aging populations.

Extra virgin olive oil is rich in oleic acid, a monounsaturated fatty acid known for supporting cardiovascular health and brain cell integrity. It contains compounds that have been shown to influence inflammation and oxidative stress, factors linked to age-related cognitive impairment. Regular olive oil intake has been linked to better cognitive function in prospective cohort studies, especially when compared to a low-fat diet.

The phenolic compounds in olive oil act as strong antioxidants that help reduce oxidative damage, which has been linked to cognitive dysfunction and Alzheimer’s disease. High-phenolic virgin olive oil has been linked to potential cognitive support benefits in observational and clinical studies, particularly in populations at risk for age-related cognitive decline. Research published in J Nutr Health Aging highlights how the effects of olive oil appear most notable when included as part of a Mediterranean diet supplemented with quality EVOO.

Olive oil enhances the absorption of vitamins E and K, nutrients critical to maintaining cognitive performance. When olive oil is consumed as part of a healthy dietary pattern like the Mediterranean diet, it supports overall diet quality and cognitive outcomes. The School of Public Health Studies and Nurses Health Study II also emphasize how consistent intake of olive oil may contribute to a significantly reduced risk of dementia-related death compared to individuals who rarely consume olive oil.

Studies show that people who regularly use olive oil tend to have lower rates of dementia, hinting that it could be a useful tool in public health and supplement design. Evidence from several randomized controlled trials, systematic reviews, and prospective cohort studies highlights its role in improving cognitive outcomes and reducing dementia-related death.

A prospective cohort study examined data from over 92,000 U.S. adults in the Nurses’ Health Study and Health Professionals Follow-Up Study between 1990 and 2018. Olive oil intake was assessed every four years using a food frequency questionnaire, and participants were followed for 28 years.

The study found that consuming more than 7 grams of olive oil per day was associated with a 28% lower risk of dementia-related death compared to those who rarely or never consumed olive oil. This association remained significant even after adjusting for sociodemographic and lifestyle factors, body weight, and dietary habits. The greatest risk reduction was observed in individuals who replaced margarine or butter with extra virgin olive oil. Notably, these associations were consistent across varying levels of overall diet quality.

In a randomized, six-month clinical trial, researchers investigated the cognitive effects of daily olive oil consumption in individuals with mild cognitive impairment. Participants were randomly assigned to consume either 30 mL/day of extra virgin olive oil (EVOO) or refined olive oil. Neuropsychological testing, imaging, and biomarker evaluations were conducted at baseline and study completion.

Results showed that both groups improved in clinical dementia rating and behavioral scores. However, the EVOO group demonstrated significantly better brain connectivity and reduced blood-brain barrier permeability—markers closely linked to early Alzheimer’s disease progression. These outcomes suggest that phenolic compounds in EVOO may contribute to cognitive support beyond the benefits of monounsaturated fats alone.

European research emphasizes the important role of phenolic compounds found in high-quality extra virgin olive oil. These compounds—including hydroxytyrosol, oleuropein, and oleocanthal—have been linked to improved cognitive performance, reduced signs of mild cognitive decline, and lower biomarkers associated with Alzheimer’s disease, particularly in individuals with cardiovascular risk factors.

Compared to a low-fat diet, participants engaging in intensive olive oil consumption as part of a Mediterranean diet supplemented with high-phenolic EVOO showed measurable improvements in visual memory, cognitive function, and overall diet quality. These findings underscore the functional health potential of olive oil phenolics beyond basic nutrition.

These findings are supported by publications in Nutr Health Aging and J Nutr Health Aging.

Choosing the right olive oil matters for maximizing brain health.

• EVOO retains polyphenols and phenolic compounds that protect the blood‑brain barrier and support cognitive function.

• Refined olive oil lacks these active compounds, so while it still delivers benefits from monounsaturated fatty acids, its neurological impact is lower.

• For supplement development or dietary use, cold‑pressed extra virgin olive oil offers superior health benefits.

Getting the brain benefits of olive oil doesn’t require large amounts. Studies suggest a small, consistent daily intake is enough to support cognitive health. Here’s how to incorporate it effectively:

• Aim for 1–2 tablespoons (15–30 mL) daily: This range is linked to improved cognitive function and a lower risk of dementia.

• Use it as a topping: Drizzle extra virgin olive oil over salads, vegetables, or whole grains to enhance both flavor and nutrition.

• Take it on its own: Some people prefer consuming a spoonful straight for maximum absorption.

• Include it in supplements: High-oleic EVOO is commonly used in softgels and liquid blends to boost the delivery of fat-soluble nutrients like vitamin D and omega-3s.

• Make it part of a balanced diet: Olive oil works best when combined with a healthy dietary pattern like the Mediterranean diet.

Using olive oil in supplement formulas offers dual advantages: it boosts nutrient delivery and contributes to brain-supportive benefits backed by science. As olive oil consumption rises for cognitive support, incorporating extra virgin olive oil into products meets growing market demand while supporting public health goals.

Enriching virgin olive oil with vitamin D, E, or omega‑3 fatty acids increases the bioavailability of these fat-soluble nutrients. The effects of olive oil as a carrier improve both absorption and taste, especially in liquid or capsule formats. This is particularly valuable for consumers focused on cognitive performance, cardiovascular health, and reducing the risk of cognitive dysfunction.

To ensure effective brain health support, supplement developers should select high-quality, extra virgin olive oil with strong nutritional integrity. Look for oils with:

• Low free fatty acid (FFA) content (< 0.3%)

• High levels of phenolic compounds

• Verified Certificates of Analysis (COA)

• Details on baseline characteristics, harvest dates, and origin

Sourcing matters, especially when olive oil may be used for virgin olive oil supplementation targeting cognitive impairment or dementia-related death prevention. Oils used in supplements should meet the same standards seen in dose-response meta-analysis and systematic review findings for maximum efficacy.

Olive oil is generally safe for daily use and offers a range of health benefits. Still, there are a few things to keep in mind to get the most out of its brain-boosting properties:

• Stick to moderate amounts - Regular olive oil intake within dietary guidelines poses no known risks and supports overall health.

• Avoid overheating - High heat can break down beneficial compounds like polyphenols and oleic acid, reducing olive oil’s cognitive benefits.

• Use cold or light cooking - Drizzle it on salads and cooked vegetables, or use it in low-heat recipes to preserve its nutritional value.

• Check for quality - Choose extra virgin olive oil from reputable sources to ensure it contains the active compounds needed for brain health.

• Store it properly - Keep olive oil in a cool, dark place to protect it from oxidation and nutrient loss.

Extra virgin olive oil is more than just a healthy fat. In some studies, it has been associated with better brain health and cognitive function.

Clinical studies link higher olive oil intake to better memory, stronger blood-brain barrier integrity, and a lower risk of dementia-related death. These benefits come from its high levels of oleic acid and phenolic compounds, which help reduce inflammation and oxidative stress, two major drivers of cognitive decline.

Studies have linked the use of high-quality olive oil to better cognitive outcomes over time.