Is Taking Olive Oil as a Supplement Good for You? An In-Depth Look

October 18, 2025 •

4 min read

According to a large 2022 meta-analysis, high olive oil consumption was associated with a 31% lower risk of developing cancer. This has spurred interest in concentrated forms, prompting the question: is taking olive oil as a supplement good for you?

Quick Summary

Olive oil supplements can offer concentrated antioxidants and monounsaturated fats, but dietary Extra Virgin Olive Oil (EVOO) generally provides a richer nutrient profile and better absorption. Consumers gain more control over quality and quantity by incorporating EVOO into meals, with fewer risks associated with over-supplementation.

Key Points

Dietary EVOO is Superior: Consuming high-quality Extra Virgin Olive Oil (EVOO) as part of your regular diet offers a fuller, more balanced nutrient profile than most supplements.
Supplements Vary in Quality: Olive oil supplements can be more expensive and may not contain the full spectrum of beneficial compounds found in whole EVOO.
Moderation is Key: Both dietary and supplemental olive oil are calorie-dense, and excessive intake can lead to weight gain and digestive issues.
Consider Drug Interactions: Individuals taking medication for blood pressure or blood sugar should consult a doctor, as olive oil can lower these levels.
Raw Consumption Maximizes Benefits: Using EVOO raw in dressings or as a finishing oil preserves the highest level of its anti-inflammatory polyphenols.
Choose Unrefined EVOO: The least processed form of olive oil, EVOO, retains the highest concentration of antioxidants and other beneficial compounds.

The Nutritional Power of Olive Oil

Before diving into the supplement debate, it's essential to understand why olive oil is celebrated for its health benefits. Extra Virgin Olive Oil (EVOO), the highest quality grade, is particularly rich in beneficial compounds due to minimal processing.

Key components of high-quality olive oil:

Monounsaturated fats: Oleic acid, the predominant fat in olive oil, has strong anti-inflammatory properties and can benefit heart health by improving cholesterol levels.
Polyphenols and antioxidants: EVOO is packed with powerful antioxidants, including oleocanthal and hydroxytyrosol. These compounds fight oxidative stress, combat inflammation, and protect cells from damage caused by free radicals.
Vitamins: It contains significant amounts of vitamins E and K, which support immunity, skin health, and bone health.

These components collectively contribute to reduced risk factors for various chronic diseases, including cardiovascular disease, some types of cancer, and type 2 diabetes.

Olive Oil Supplements vs. Dietary Intake: A Comparison

While supplements offer a convenient way to consume olive oil, they differ significantly from integrating high-quality EVOO into your regular diet. The table below outlines the key differences.


Feature	Olive Oil Supplements	Dietary Extra Virgin Olive Oil (EVOO)
Nutrient Profile	Often concentrates specific compounds (e.g., hydroxytyrosol) and may lack the full spectrum of beneficial nutrients.	Contains a full range of monounsaturated fats, polyphenols, and vitamins, with a higher nutrient density when minimally processed.
Absorption	May vary based on the supplement's formulation and the presence of other ingredients.	Absorption is often optimized when consumed with food, as part of a balanced diet.
Cost	Can be significantly more expensive per unit of active ingredient compared to bottled EVOO.	Typically more cost-effective for daily consumption, especially when purchased in larger bottles.
Quality Control	Varies widely between brands. Rely on reputable manufacturers who provide information on sourcing and testing.	Highly dependent on the brand, harvest date, and proper storage. Look for reputable brands and certifications.
Versatility	Limited to capsule or liquid intake, with no application in cooking or meal preparation.	Highly versatile for cooking, making dressings, dipping bread, and finishing dishes, enhancing both flavor and nutrition.
Satiety	Does not contribute to feelings of fullness in the same way as consuming fat with a meal.	Contributes to satiety when used as part of a meal, which can aid in weight management.

The Risks and Downsides of Olive Oil Supplementation

For most people, moderate consumption of olive oil is safe and beneficial. However, relying on supplements or consuming excessive amounts carries potential risks.

Potential issues with supplements and high intake:

High caloric density: Olive oil is calorie-dense (approximately 120 calories per tablespoon). Relying on supplements without accounting for these calories can contribute to unintentional weight gain.
Digestive discomfort: Consuming large quantities of oil, particularly on an empty stomach, can lead to side effects like bloating, diarrhea, or an upset stomach.
Medication interactions: Olive oil can lower both blood sugar and blood pressure. Individuals on medication for these conditions should consult a healthcare provider, as supplements could potentially cause levels to drop too low.
Nutrient imbalance: Over-reliance on a supplement could displace other healthy whole foods in the diet, potentially causing an imbalance in essential nutrients.
Questionable efficacy: Many of the benefits of olive oil stem from the synergy of its diverse compounds. A supplement that isolates certain components may not deliver the same comprehensive benefits as the whole food.

Best Practices for Maximizing Olive Oil's Benefits

For most individuals, the most effective and enjoyable way to reap olive oil's health rewards is through regular dietary consumption of Extra Virgin Olive Oil.

Incorporating EVOO into your meals:

Drizzle it raw: The highest polyphenol content is preserved when the oil isn't exposed to high heat. Drizzle EVOO over salads, soups, pasta, or roasted vegetables just before serving.
Make your own dressings: Create simple, flavorful vinaigrettes using EVOO, vinegar, herbs, and spices.
Use it for low-to-medium heat cooking: While EVOO has a lower smoke point than refined oils, it's perfectly suitable for sautéing, baking, or roasting at moderate temperatures.
Choose quality: Always opt for high-quality Extra Virgin Olive Oil, preferably stored in a dark glass bottle to protect it from light. Check for a harvest date to ensure freshness.
Dip bread: A classic Mediterranean tradition, dipping whole-grain bread in EVOO is a simple and delicious way to enjoy its flavor and benefits.

Conclusion

While olive oil supplements exist and promise convenience, the evidence strongly supports that incorporating high-quality Extra Virgin Olive Oil directly into your diet is the superior choice for most people. This method offers the full spectrum of heart-healthy monounsaturated fats, antioxidants, and vitamins in their natural, more readily absorbed state. It also provides greater control over quality and quantity while being more cost-effective. Supplements carry potential downsides like higher cost, limited nutrient profiles, and the risk of over-consumption. For maximum health benefits and culinary enjoyment, opt for a dietary approach, embracing the rich and flavorful 'liquid gold' as a staple in your cooking.

For more information on comparing different olive oil grades, the Harvard Health blog provides a useful overview: Is extra-virgin olive oil extra healthy?.

Frequently Asked Questions

No, while drinking high-quality EVOO provides beneficial compounds, it is not fundamentally different from using it with food. There is no evidence that drinking it straight offers superior benefits to incorporating it into meals. Supplements, in contrast, offer a concentrated dose of specific components, but their overall effectiveness is debated.

It is unlikely that a capsule can replicate the full range of benefits from dietary EVOO. Minimally processed EVOO contains a synergy of hundreds of compounds, including monounsaturated fats, polyphenols, and vitamins, which are often not all present in a concentrated supplement.

Potential side effects include digestive discomfort (like bloating or diarrhea), weight gain due to high caloric content, and possible interactions with blood pressure or blood sugar medication.

For most healthy adults, 1 to 2 tablespoons of high-quality Extra Virgin Olive Oil per day is a moderate amount to consume, offering significant health benefits without excessive calorie intake.

High-quality supplements often come from reputable brands that provide detailed information about their sourcing and third-party testing. However, the quality and content can be inconsistent compared to bottled EVOO.

Yes, extra virgin olive oil (EVOO) is generally healthier because it is less processed and retains more of the natural antioxidants and polyphenols. Refined olive oils lose many of these beneficial compounds during processing.

To preserve its nutrients, store olive oil in a cool, dark place away from heat and light. It should be kept in a dark glass bottle and consumed within 3-4 months after opening.