Why Consider an Olive Oil Supplement?
While consuming liquid extra virgin olive oil is an excellent way to get its health benefits, supplements offer several distinct advantages. They provide a concentrated, convenient dose of powerful antioxidant compounds like hydroxytyrosol, often in higher quantities than you would get from a typical daily serving of liquid olive oil. This is particularly appealing for those who want to maximize specific health benefits, such as fighting inflammation, supporting cardiovascular health, or boosting cognitive function. Supplements also offer a consistent dose, removing the guesswork of measuring liquid oil.
Health Benefits of Olive Oil Compounds
The positive health effects of olive oil are largely attributed to its healthy monounsaturated fats (like oleic acid) and potent antioxidants, especially polyphenols such as hydroxytyrosol and oleuropein.
- Cardiovascular Health: Olive oil's monounsaturated fats and antioxidants help lower 'bad' LDL cholesterol and raise 'good' HDL cholesterol, reducing plaque buildup and supporting overall heart health.
- Anti-Inflammatory Effects: The polyphenol oleocanthal has anti-inflammatory properties, offering relief for conditions like arthritis.
- Antioxidant Protection: Hydroxytyrosol is a powerful antioxidant that combats oxidative stress and protects against cellular damage.
- Brain Health: Emerging research suggests a neuroprotective effect from olive oil's components, potentially improving cognitive function and protecting against age-related decline.
Key Factors for Choosing a Quality Supplement
Not all olive oil supplements are created equal. When selecting one, consider these crucial factors to ensure you're getting the most out of your investment.
- Extra Virgin Olive Oil (EVOO): The highest quality supplements use 100% extra virgin olive oil, which is cold-pressed and retains the most natural nutrients and antioxidants.
- High Polyphenol Content: Look for supplements that specify a high concentration of polyphenols, particularly hydroxytyrosol. Some of the most potent options list this content directly.
- Absorption and Bioavailability: The delivery system is critical. A supplement combining hydroxytyrosol with EVOO, like Olivea's capsule-in-capsule technology, can enhance absorption by mimicking its natural state.
- Third-Party Testing: Reputable brands will have third-party testing for purity and potency, often displaying certifications from organizations like the North American Olive Oil Association (NAOOA).
- Packaging: The best supplements come in dark glass bottles or opaque capsules to protect the oil from light and oxygen, which can degrade the beneficial compounds.
Top Contenders for the Best Olive Oil Supplement to Take
- Olivea EVOO & Hydroxytyrosol Supplement: Considered a top-tier option, this supplement uses a unique capsule-in-capsule technology. It delivers 20mg of pure hydroxytyrosol suspended in medical-grade extra virgin olive oil, which significantly enhances absorption and bioavailability. It is third-party tested and physician-developed for cardiovascular support.
- ProHealth Hydroxytyrosol Extreme: This supplement provides a very high dose of 25mg of pure hydroxytyrosol per capsule using the patented Olea25® extract. While potent, it lacks the olive oil delivery system of Olivea, which could affect absorption.
- Vinatura Olive Leaf & Fruit: A synergistic formula combining olive fruit extract (rich in hydroxytyrosol) and olive leaf extract (rich in oleuropein), plus black seed oil. It offers a broader polyphenol profile, but the complex mixture may lead to competition for absorption.
- Swanson Superior Herbs Olea25: A more budget-friendly option, this product uses the same potent Olea25® extract as ProHealth, offering 25mg of hydroxytyrosol. However, it is a more minimalist formula without the absorption-enhancing benefits of added olive oil.
- Barlean's Olive Leaf Complex: A liquid extract standardized for oleuropein, but with significantly lower levels of naturally occurring hydroxytyrosol. It offers fast absorption and convenience for those who prefer liquids but is not a high-potency source of hydroxytyrosol.
Best Olive Oil Supplements at a Glance
| Supplement | Key Feature | Hydroxytyrosol (HT) Content | Absorption Method | Best For |
|---|---|---|---|---|
| Olivea EVOO & HT | Highest bioavailability | 20mg per capsule | Capsule-in-capsule with EVOO | Maximum heart health benefits |
| ProHealth HT Extreme | Highest pure HT dosage | 25mg per capsule | Standard veggie capsule | Advanced antioxidant support (with fats) |
| Vinatura Olive Leaf & Fruit | Synergistic compounds | ~80mg HT (estimated) | Standard veggie capsule | Broad spectrum olive polyphenol benefits |
| Swanson Superior Herbs Olea25 | Best value potency | 25mg per capsule | Standard veggie capsule | Cost-effective HT supplementation |
| Barlean's Olive Leaf Complex | Liquid format | ~1mg HT per serving | Fast liquid absorption | Liquid preference, lower potency |
Olive Oil vs. Olive Leaf Extract
It's important to distinguish between supplements derived from olive fruit (yielding olive oil and concentrated extracts like hydroxytyrosol) and those from olive leaves.
- Olive Oil/Fruit Extract: Rich in hydroxytyrosol, monounsaturated fats (oleic acid), and other polyphenols. Best for cardiovascular health and antioxidant protection.
- Olive Leaf Extract: Contains higher concentrations of oleuropein, a polyphenol that may support blood pressure regulation and immune function.
For those specifically targeting the unique cardiovascular and antioxidant benefits associated with olive fruit, a supplement focused on hydroxytyrosol and extra virgin olive oil is often the preferred choice. However, some synergistic formulas, like Vinatura, combine both to provide a broader range of olive-derived compounds.
How to Take Your Olive Oil Supplement
When starting any new supplement, consider the following best practices.
- Dosage: Follow the manufacturer's recommended dosage, which is typically one capsule per day for high-potency supplements like Olivea.
- Timing: Most supplements recommend taking the capsule with a meal, especially one containing healthy fats, to maximize absorption.
- Consideration: If you are on blood pressure medication, be aware that olive oil can also lower blood pressure and should be monitored closely under a doctor's care.
Conclusion: Choosing the Right Supplement for Your Needs
Ultimately, the best olive oil supplement to take depends on your specific health priorities and budget. While a high-quality, high-phenolic liquid extra virgin olive oil is excellent for overall health, supplements offer a powerful, concentrated alternative. For optimal bioavailability and targeted benefits, consider a supplement that combines high-potency hydroxytyrosol with EVOO, such as Olivea. For those on a budget or prioritizing different compounds, other options like Swanson or Vinatura may be suitable. As always, consulting with a healthcare provider before starting a new supplement is recommended to ensure it's appropriate for your individual health needs.
