Researcher Shows Extra-Virgin Olive Oil Benefits More Than Just Your Heart

Key Takeaways

• A new study suggests people who consume more extra-virgin olive oil (EVOO) may have better cognitive function—and the gut microbiome may help explain why.
• EVOO contains phenolic compounds that may reduce inflammation in the brain.
• The study is observational, meaning it can’t prove olive oil directly improves brain health.

Extra-virgin olive oil has long been a staple of the Mediterranean diet—one of the eating patterns most consistently linked to healthy aging and better heart and brain health. A recent study offers a new clue as to why it may be so protective: the gut microbiome.

What the Study Shows

In the study, researchers looked at older adults and examined how different types of olive oil intake related to gut bacteria and cognitive performance.

People who consumed more virgin olive oil tended to have greater gut microbial diversity—a sign of a healthier microbiome—and they also performed better on certain cognitive tests. That finding points to the gut–brain axis, the communication network linking your digestive system and your brain.

“What’s new is that this study starts to fill in the gaps between what research has observed about EVOO and how it’s supporting brain health through the gut,” Maggie Moon, MS, RD, a registered dietitian and brain health nutrition specialist, told Verywell Health. “Essentially, it makes a stronger case for EVOO as a brain preserver.”

Part of the reason may come down to what’s inside extra virgin olive oil. Unlike refined olive oils, EVOO is rich in phenolic compounds—plant chemicals that act as antioxidants and help reduce inflammation, said Moon. Some of the key compounds include hydroxytyrosol, tyrosol, and oleocanthal, which researchers believe may help protect brain cells from inflammation and oxidative stress over time.

The study also adds to growing evidence that the gut microbiome may play a role in brain health, added Moon. Scientists are still figuring out exactly how this connection works, but the idea is that healthier gut microbes may produce compounds that influence inflammation, metabolism, and even brain signaling.

“That’s a little surprising because when we are looking at foods that impact the microbiome, we are generally looking at carbohydrates (fiber), not fats,” added Monica Reinagel, MS, LDN, a licensed dietitian nutritionist.

Study Limitations to Keep In Mind

Although the findings are promising, there are several important limitations. First and foremost: “It’s an observational study, so it’s unable to demonstrate a cause-and-effect relationship,” Moon said.

That means researchers can identify associations—such as people who eat more olive oil having better cognitive outcomes—but they cannot prove olive oil itself caused those benefits.

Moon added that the results may not apply to everyone. Since the study only looked at one population, other factors—like lifestyle or socioeconomic differences—may have influenced the outcomes.

Additionally, this is one of the first human studies examining how olive oil intake, gut microbes, and cognitive changes are connected. “Being the first is exciting, but we need more research to replicate the findings to ensure they are reliable,” said Moon.

How Much Olive Oil Should You Eat?

The amount linked with benefits in the study is fairly doable if olive oil is already part of your routine. Just remember to opt for extra-virgin olive oil rather than refined options, said Reinagel.

Researchers found that cognitive outcomes improved with each additional 10 grams of virgin olive oil consumed (a little more than two teaspoons), up to 53 grams per day, or about four tablespoons.

In practice, the experts said that could mean sautéing vegetables in olive oil, whisking it into salad dressings, or drizzling it over roasted veggies, grains, or pasta.

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

1. Dobroslavska P, Silva ML, Vicente F, Pereira P. Mediterranean Dietary Pattern for Healthy and Active Aging: A Narrative Review of an Integrative and Sustainable Approach. Nutrients. 2024;16(11):1725. Published 2024 May 31. doi:10.3390/nu16111725

2. Ni J, Nishi SK, Babio N, et al. Total and different types of olive oil consumption, gut microbiota, and cognitive function changes in older adults. Microbiome. 2026;14(1):68. Published 2026 Jan 24. doi:10.1186/s40168-025-02306-4

By Kathleen Ferraro

Kathleen Ferraro is a writer and content strategist with a master’s degree in journalism and nearly a decade of experience in health, wellness, and science storytelling. She has served as a health editor at LIVESTRONG.com, contributed to publications like Everyday Health, Well+Good, and Outside, and developed copy and content strategy for brands like Stride Health, Peloton, Exos and more.

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