Is drinking olive oil good for the brain? Unpacking the neuroprotective benefits

October 6, 2025 •

4 min read

In a prospective study of over 92,000 adults, those who consumed more than half a tablespoon of olive oil daily had a 28% lower risk of dying from dementia. This substantial finding begs the question: is drinking olive oil good for the brain, or is simply incorporating it into meals enough to reap the benefits?

Quick Summary

Extra-virgin olive oil offers significant neuroprotective benefits through its rich content of polyphenols and healthy fats. Scientific studies link its regular consumption to a lower risk of dementia and enhanced cognitive function, even independently of a person's overall diet.

Key Points

Polyphenol Power: Extra-virgin olive oil's high concentration of antioxidants like hydroxytyrosol and oleocanthal combats oxidative stress and neuroinflammation, key factors in cognitive decline.
Blood-Brain Barrier Integrity: EVOO has been shown to improve the integrity of the blood-brain barrier, a crucial protective layer for the brain, which can be compromised in conditions like mild cognitive impairment.
Dementia Risk Reduction: Consistent consumption of olive oil is associated with a significantly lower risk of dying from dementia, potentially due to its overall brain-protective effects.
Not Just for the Mediterranean Diet: The neuroprotective effects of olive oil appear to be present even independent of an overall healthy diet, though it is a staple of brain-healthy eating patterns.
Method of Intake Matters Less: Whether you drink it or use it in meals, the benefit comes from regular consumption. Adding EVOO to food is a more balanced way to get the nutrients than drinking large, caloric amounts.
Moderation is Key: Despite its health benefits, olive oil is high in calories. Excessive intake, particularly through drinking, can lead to unwanted weight gain and digestive issues.

The Science Behind Olive Oil and Brain Health

The health benefits of olive oil, a cornerstone of the Mediterranean diet, have been a subject of extensive research for years. For the brain specifically, studies have consistently found that regular olive oil consumption can lead to improved cognitive performance and a reduction in cognitive decline. The neuroprotective effects are primarily attributed to extra-virgin olive oil's (EVOO) unique composition, particularly its rich concentration of powerful antioxidants and monounsaturated fats.

The Power of Polyphenols

Polyphenols are potent antioxidant compounds found in EVOO that combat oxidative stress and inflammation, two key drivers of age-related cognitive decline. These compounds, including hydroxytyrosol and oleocanthal, have been shown to cross the blood-brain barrier, exerting direct protective effects on brain cells.

Hydroxytyrosol: This polyphenol has demonstrated neuroprotective effects across multiple neurological conditions. Research shows it helps preserve nerve cells, reduces neuroinflammation, and can protect the brain from damage, potentially even restoring and multiplying neurons in aging brains.
Oleocanthal: Known for its anti-inflammatory properties, oleocanthal may help clear amyloid-beta plaques from the brain, which are associated with Alzheimer's disease.

The Role of Oleic Acid

Oleic acid is the primary monounsaturated fatty acid (MUFA) in olive oil. In the brain, it is a crucial component of membrane phospholipids and is highly concentrated in myelin, the protective sheath around nerve fibers. Studies show that oleic acid is necessary for proper brain function and development, promoting neuronal growth and protecting against neurodegenerative processes. Low levels of oleic acid have been observed in the brains of individuals with Alzheimer's and major depressive disorder.

How Olive Oil Protects the Brain

Research has identified several key mechanisms by which EVOO benefits the brain:

Enhancing Blood-Brain Barrier (BBB) Integrity: A robust BBB prevents harmful substances from entering the brain. In studies involving mild cognitive impairment, EVOO has been shown to reduce BBB permeability, helping to preserve its protective function.
Improving Functional Brain Connectivity: EVOO consumption has been linked to increased functional connectivity between different brain regions, which is vital for efficient cognitive processing.
Reducing Neuroinflammation and Oxidative Stress: The polyphenols in EVOO actively counteract the inflammation and oxidative stress that contribute to age-related brain diseases.

Is Drinking Better Than Eating? The Verdict on the 'Olive Oil Shot'

While some people have adopted the trend of drinking a tablespoon of olive oil daily, research suggests that the method of consumption is less important than consistent intake. The benefits come from the bioactive compounds, not how they are delivered to the body. Incorporating EVOO into your meals offers the same advantages, and it may be a more sustainable and enjoyable practice. For instance, using it in salad dressings, for sautéing, or as a finishing oil provides flavor while contributing to your daily intake.

Comparison: Extra-Virgin vs. Refined Olive Oil


Feature	Extra-Virgin Olive Oil (EVOO)	Refined Olive Oil (ROO)
Processing	Cold-pressed, unrefined	Uses heat and chemicals, refined
Polyphenol Content	High; preserves beneficial compounds	Low; most polyphenols removed
Taste/Flavor	Robust, fruity, peppery	Mild, often bland
Brain Benefits	Significant; enhances BBB and connectivity due to polyphenols	Modest; offers some benefit from oleic acid, but lacks polyphenol impact
Best For	Finishing, drizzling, low-heat cooking	High-heat cooking (though other oils are better)

Practical Ways to Incorporate Olive Oil for Brain Health

Instead of just drinking olive oil, consider these simple ways to integrate it into your daily routine:

Use it as a base for salad dressings. Combine EVOO with vinegar, lemon juice, or herbs for a flavorful, brain-boosting topping.
Drizzle it over cooked vegetables. A final drizzle over steamed or roasted vegetables adds a rich flavor and extra nutrition.
Finish a dish with a splash. Pouring a small amount over soup, pasta, or grilled proteins can enhance taste and provide a healthy dose of monounsaturated fats.
Make dips and spreads. Blend EVOO into homemade hummus, pesto, or other dips.
Substitute for other fats. Replace butter, margarine, or other processed fats with EVOO in your cooking whenever possible.

Potential Downsides of Drinking Olive Oil

While olive oil is healthy, it is also calorie-dense. Drinking large amounts can lead to excess calorie intake and potential weight gain. The FDA recommends about 1.5 tablespoons daily to reduce heart disease risk, but this should be part of a balanced diet, not in addition to it. Other potential side effects of consuming too much include digestive issues like diarrhea or stomach upset, especially when taken on an empty stomach. Moderation and balance are key to enjoying the health benefits without the drawbacks.

Conclusion

The scientific evidence overwhelmingly supports the notion that extra-virgin olive oil is excellent for brain health. Its powerful antioxidants and healthy fats work together to combat inflammation and oxidative stress, improve the blood-brain barrier, and enhance cognitive function. The question of "is drinking olive oil good for the brain?" is less about the act of drinking itself and more about ensuring consistent, moderate consumption of high-quality EVOO. By incorporating it into a balanced, whole-food diet, you can effectively leverage its neuroprotective properties. For most people, integrating olive oil into daily meals is a more practical and sustainable approach than drinking it straight, offering the same brain-boosting advantages without the risk of overconsumption.

For more details on a specific study linking olive oil consumption to reduced dementia mortality, see the full findings published in JAMA Network Open(https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2818362).

Frequently Asked Questions

Extra-virgin olive oil (EVOO) is the best choice for brain health. It is cold-pressed and unrefined, which preserves the highest levels of polyphenols and antioxidants, the compounds responsible for most of the neuroprotective effects.

There is no definitive dose, but studies that show positive brain benefits often involve participants consuming about 2 to 5 tablespoons daily. Incorporating a moderate amount consistently into your diet is more important than the exact quantity.

Yes, using extra-virgin olive oil in your cooking or as a finishing oil provides the same benefits as drinking it. The healthy compounds are effective regardless of how they are consumed, and incorporating it into meals may be more sustainable.

The main risks are related to overconsumption. Drinking large amounts adds a high number of calories to your diet, which can lead to weight gain. It may also cause digestive discomfort, like diarrhea, especially on an empty stomach.

Studies suggest that extra-virgin olive oil can improve memory, particularly in individuals with mild cognitive impairment. This is likely due to its ability to enhance blood-brain barrier function and reduce oxidative stress.

Yes. Olive oil has numerous health benefits, including supporting heart health, reducing the risk of stroke, and providing anti-inflammatory effects throughout the body. It is a cornerstone of the heart-healthy Mediterranean diet.

While more research is needed, studies indicate that olive oil consumption can reduce risk factors associated with Alzheimer's, such as amyloid-beta plaques and inflammation. It is considered a potential protective dietary strategy.