Does Olive Oil Strengthen Bones? A Look at the Science

January 6, 2026 •

4 min read

Research has linked the Mediterranean diet, which is rich in extra virgin olive oil, with lower rates of osteoporosis and hip fractures. This finding suggests that olive oil may play a protective role in maintaining bone health and density.

Quick Summary

Olive oil, particularly extra virgin, contains beneficial compounds like polyphenols that may help strengthen bones. Its anti-inflammatory and antioxidant properties can mitigate bone deterioration, while specific compounds aid in bone formation and calcium absorption.

Key Points

Antioxidant Properties: The polyphenols in extra virgin olive oil (EVOO) combat oxidative stress, which is a major factor in bone degradation.
Anti-Inflammatory Effects: Olive oil's anti-inflammatory compounds, such as oleic acid, can reduce bone loss caused by chronic inflammation.
Promotes Bone Formation: Olive polyphenols, including oleuropein, have been shown to stimulate the growth and differentiation of osteoblasts, the cells that build new bone.
Enhances Calcium Absorption: Evidence suggests olive oil may help the body absorb calcium more effectively, aiding in the mineralization of bones.
Best in a Mediterranean Context: The bone-strengthening effects are most prominent when olive oil is part of a holistic Mediterranean-style diet, which is rich in fruits, vegetables, and fish.
Fracture Reduction: Studies have found that high consumption of EVOO is associated with a significantly lower risk of osteoporotic fractures.

How Olive Oil Supports Bone Health

While olive oil is not a replacement for fundamental bone-building nutrients like calcium and vitamin D, emerging research indicates that its bioactive compounds offer significant support for skeletal health. Its potential to strengthen bones is primarily linked to its high content of polyphenols, powerful antioxidants, and anti-inflammatory properties.

Antioxidant Effects Oxidative stress contributes to bone deterioration, and the antioxidants in olive oil, like vitamin E and polyphenols, help protect bone cells from damage, maintaining bone density and strength. Extra virgin olive oil (EVOO) has the highest levels of these compounds.

Anti-Inflammatory Properties Chronic inflammation can lead to bone loss. Olive oil's anti-inflammatory properties from oleic acid and polyphenols help reduce inflammation, supporting healthy bone tissue and potentially lowering the risk of osteoporosis.

Enhancing Bone Formation Olive oil may also encourage new bone cell growth. Studies show that polyphenols like oleuropein can enhance osteoblast activity, boosting bone cell growth by up to 22%. This bone-building activity helps maintain skeletal mass.

Improving Calcium Absorption Some studies suggest olive oil may enhance calcium absorption, which is vital for bone health. Improved absorption helps the body use calcium more effectively to build and maintain strong bones.

Olive Oil vs. Other Dietary Components for Bone Health

When considering dietary strategies for bone health, olive oil is often compared to other fats and nutrient sources. Its unique profile of monounsaturated fats and polyphenols sets it apart from more processed alternatives.


Feature	Extra Virgin Olive Oil (EVOO)	Refined Olive Oil / Seed Oils	Dairy (e.g., Milk)
Primary Bone Benefit	High antioxidant/polyphenol content combats oxidative stress and inflammation.	Minimal antioxidant properties; mostly monounsaturated fat.	Excellent source of calcium and vitamin D for bone mineralization.
Nutrient Levels	Rich in bioactive compounds like oleuropein and hydroxytyrosol.	Many beneficial compounds are lost during the refining process.	Rich in calcium and vitamin D, but lacks EVOO's unique polyphenols.
Inflammation	Strong anti-inflammatory effects help reduce bone breakdown.	Limited anti-inflammatory properties.	Variable; can be inflammatory for some individuals.
Calcium Absorption	May aid in calcium absorption.	Does not specifically enhance calcium absorption.	Provides the calcium that needs to be absorbed.
Mediterranean Diet Role	A cornerstone, contributing significantly to lower fracture risk.	Not a primary component; offers fewer overall health benefits.	A moderate component of some traditional Mediterranean dietary patterns.
Processing	Cold-pressed; preserves beneficial compounds.	Refined; high heat removes most antioxidants and polyphenols.	Pasteurized and homogenized; processing does not affect mineral content.

Practical Ways to Incorporate Olive Oil for Bone Health

Use it for dressings: Create delicious salad dressings with high-quality extra virgin olive oil to maximize your intake of its beneficial polyphenols.
Drizzle over dishes: Finish soups, roasted vegetables, and pasta dishes with a drizzle of EVOO after cooking to maintain its potent nutrients.
Swap unhealthy fats: Replace butter, margarine, and other less healthy cooking oils with olive oil when preparing meals.
Pair with calcium-rich foods: Drizzle olive oil over leafy greens, like kale or broccoli, to create a bone-healthy combination that enhances nutrient absorption.
Roast or sauté: Use olive oil for low-to-moderate heat cooking methods, as high heat can degrade some of its beneficial compounds.

Conclusion

Research suggests that incorporating extra virgin olive oil into a balanced diet can be a valuable strategy for strengthening bones and preventing osteoporosis. Its antioxidants and anti-inflammatory polyphenols appear to reduce bone loss and stimulate bone formation, as observed in studies. High-quality extra virgin olive oil is key, as refined oils lack these benefits. Combined with exercise and nutrient-dense foods, olive oil supports long-term skeletal health.

Important Considerations

Quality Matters: Only extra virgin olive oil retains the highest levels of beneficial antioxidants and polyphenols. Refined olive oils lack many of these properties.
Dietary Pattern: The Mediterranean diet, of which olive oil is a cornerstone, is a holistic dietary pattern that supports bone health through a combination of fruits, vegetables, nuts, and healthy fats.
Lifestyle Factors: No single food can compensate for poor lifestyle habits. Regular weight-bearing exercise, sufficient calcium and vitamin D intake, and avoiding smoking are all essential for strong bones.
Consult a Professional: Always speak with a healthcare provider or a registered dietitian before making significant dietary changes or starting supplements, especially if you have pre-existing health conditions or are at risk for osteoporosis.

Key Research Highlights

The PREDIMED Study found that participants on a Mediterranean diet with extra virgin olive oil had higher bone mineral density and fewer fractures.
A review found that EVOO's plant-based compounds help preserve bone mass by fighting inflammation and stimulating new bone cell growth.
Animal studies show that olive oil can effectively reduce the impact of osteoporosis and improve bone structure.

Further Research

More longitudinal and randomized controlled trials on human subjects are needed to definitively establish the causal relationship and optimal dosages of olive oil and its specific components for bone health.
Future studies should investigate the exact molecular pathways responsible for olive oil's positive effects on bone metabolism to gain a deeper understanding.

By integrating high-quality olive oil into your daily meals, you can enjoy its rich flavor while potentially contributing to the long-term strength and resilience of your bones.

Frequently Asked Questions

No, extra virgin olive oil (EVOO) is the most beneficial for bone health. Its cold-pressed production method preserves the highest levels of polyphenols and antioxidants, while refined olive oils lose many of these critical compounds.

While individual needs vary, studies suggest a daily intake of 4 to 5 tablespoons (60-75 mL) of extra virgin olive oil to gain bone-strengthening benefits. It is important to note that olive oil is calorie-dense and should be part of a balanced dietary pattern.

No, olive oil is a supportive component of a bone-healthy diet, but it does not replace the need for calcium and vitamin D. These are fundamental nutrients for building and maintaining strong bones.

Emerging research suggests that extra virgin olive oil may help prevent bone loss and slow the progression of osteoporosis by reducing oxidative stress and inflammation. It is not a cure for osteoporosis, but it can be a valuable part of a broader prevention strategy.

Olive oil’s polyphenols can work synergistically with other bone-supporting nutrients. For example, combining it with calcium-rich foods and ensuring adequate vitamin D intake can enhance overall bone health benefits.

While animal studies show strong evidence, human trials have also demonstrated positive effects on bone mineral density and reduced fracture risk, particularly as part of a Mediterranean diet. However, some results have been debated, and more large-scale human trials are recommended.

The primary mechanism involves its high concentration of antioxidants and anti-inflammatory properties. These compounds protect against oxidative damage and chronic inflammation, both of which are major drivers of age-related bone loss.