Is taking olive oil in supplement form better than using it in your kitchen? Olive oil is no longer just a salad dressing. It now comes in soft gels, and more people are exploring it as a supplement for its potential to support long-term wellness.

Extra virgin olive oil, rich in monounsaturated fatty acids like oleic acid, is now sold in capsules and liquids meant for general wellness. Some studies are exploring its effects on heart health, brain clarity, and inflammation. However, not all olive oil products are created equal. Some may offer limited value, and high doses can cause digestive discomfort or interact with medications.

This article breaks down the science behind olive oil supplementation, including its health effects, sourcing considerations, and what both consumers and supplement formulators should look for.

Olive oil, as a supplement, typically comes in soft gel capsules or liquid blends. These formats make it easy to include olive oil daily, especially for those who don’t regularly cook with it or follow a low-fat diet that may limit healthy oils.

Unlike regular olive oil used in cooking, supplement-grade oil is often derived from the olive fruit and tailored for specific wellness goals. It’s commonly used in omega-3, vitamin D, and brain or heart health supplements as a carrier for bioactive ingredients. With its rich monounsaturated fatty acids and antioxidant content, olive oil is more than a kitchen staple. It is a functional oil being studied for a wide range of effects, including its role in pathways related to immune disorders and drug targets.

Olive oil consumption has long been linked to the Mediterranean diet, which is associated with better cardiovascular health and a lower risk of certain chronic conditions. When used as a supplement, extra virgin olive oil may offer those same potential health benefits in a more concentrated and convenient form.

Olive oil contains high levels of oleic acid, the main fatty acid in monounsaturated fat. Studies link oleic acid to lower low-density lipoprotein (LDL) cholesterol and reduced blood pressure, which are two key cardiovascular risk factors. These improvements are tied to better heart health markers and may help lower the risk of cardiovascular disease and heart disease. Some research has also explored possible links between the Mediterranean diet, which is rich in olive oil, and a lower risk of breast cancer and overall cardiovascular risk.

Olive oil is rich in polyphenols and antioxidants with strong anti-inflammatory properties. Research suggests these compounds may help calm inflammation tied to arthritis and other long-term conditions. Choosing high-quality olive oil, especially extra virgin, can increase the concentration of these protective compounds.

Research shows that regular olive oil intake may support brain function, especially in older adults. Some studies suggest that eating a lot of olive oil might be linked to better brain health, but we need more proof. These potential benefits are likely tied to the oil’s fatty acid composition and antioxidant content.

Because olive oil is a healthy fat, it helps the body absorb fat-soluble vitamins like A, D, E, and K—nutrients essential for immune support, vision, and bone health. It may also enhance the bioavailability of omega-3s and other plant oils used in dietary supplements. Taking olive oil alongside fat-soluble nutrients may help with absorption, as monounsaturated fats support how the body processes these vitamins.

While pure olive oil and virgin olive oil are great for cooking, supplements offer precise dosing and added convenience. Some people prefer capsules if they don’t enjoy consuming olive oil or want to avoid extra calories from cooking oils.

Olive oil as a supplement is also easier to combine with ingredients like CoQ10, turmeric, or resveratrol. This makes it a flexible base for heart-healthy fats, antioxidants, and other dietary intake goals.

Choosing the right type of olive oil matters. Not all olive oil products or cooking oils offer the same nutritional value or potential health benefits.

Extra virgin olive oil is cold-pressed and unrefined, which helps it retain more antioxidants and monounsaturated fatty acids while keeping saturated fats low. This makes EVOO the top choice for supplement formulas aiming to support cardiovascular health, promote a reduced risk of chronic issues, and deliver all the benefits of a high-quality, minimally processed oil.

Refined olive oils and so-called “light” versions are often processed using heat and filtration, which can reduce their antioxidant content and fatty acid quality compared to extra virgin olive oil. These oils lose nutrients and aren’t as useful in supplements aimed at supporting wellness.

Olive oil consumption is considered safe for most people when taken in moderate amounts. Still, it’s important to understand possible side effects and how to minimize them, especially when using it in supplement form.

Here are a few things to keep in mind:

• High doses may cause digestive upset, including bloating, diarrhea, or stomach cramps.

• Olive oil may interact with blood pressure medications or blood thinners, potentially affecting their effectiveness.

• Oxidation can lower the oil’s quality, especially in supplements stored over time.

• Refined olive oil products offer fewer protective nutrients, so choose cold-pressed, extra virgin olive oil instead.

• Always look for tested and certified oils to ensure freshness, purity, and a strong antioxidant profile.

Supplement manufacturers often choose olive oil for its ability to improve ingredient delivery. It also checks the boxes for transparency, quality, and consumer appeal.

Olive oil is more than just a carrier—it’s a functional delivery oil that enhances the bioavailability of fat-soluble nutrients like vitamins A, D, E, and K, as well as omega-3s and herbal extracts. Its high content of monounsaturated fats and oleic acid makes it especially effective for transporting bioactive compounds in supplement formulas.

It blends well in capsules, tinctures, and softgels, offering excellent versatility for various product types. Because it's a plant oil derived from the olive fruit, it appeals to consumers looking for vegan, non-GMO, and clean-label options. Supplement makers also value extra virgin olive oil for its antioxidant content and compatibility with ingredients used for cardiovascular support, immune health, and anti-inflammatory benefits.

Choosing the right supplier is key to getting a safe, effective, and reliable olive oil supplement. Here’s what to check before placing an order:

• Lab testing for phenolic content, purity, and fatty acid composition to ensure potency and safety.

• Non-GMO and organic certification to meet clean-label and consumer health standards.

• Sustainably sourced oil from reputable producers, ideally tied to verified olive tree farming practices.

• Cold-pressed extraction without chemical solvents preserves the oil’s nutritional value and antioxidant strength.

• Certificate of Analysis (COA) with every batch to confirm freshness, quality, and compliance.

Compared to other oils like sunflower oil or seed oils, extra virgin olive oil delivers more antioxidants and is widely trusted for its role in the Mediterranean countries’ diets. It offers both heart-healthy benefits and formulation flexibility, making it a strong choice for supplement makers.

If you’re considering olive oil as a supplement, the answer is yes, especially when using extra virgin olive oil that’s well-sourced and properly tested. This type of high-quality olive oil provides real support for heart health, cognitive function, and joint comfort.

It also works well for supplement makers. Olive oil serves as a trusted, clean-label base that enhances nutrient absorption and fits consumer demand for healthy fats.

To get the most benefits, choose cold-pressed, antioxidant-rich oil instead of refined oils with lower nutritional value. With the right use, olive oil can be a smart part of a healthy routine.