Why is Olive Oil Good for Your Bones?

January 12, 2026 •

4 min read

Research has consistently shown that the Mediterranean diet, rich in olive oil, is linked to a lower risk of osteoporosis and fractures. This connection is attributed to the powerful bioactive compounds found within olive oil that actively support bone health through multiple mechanisms. Understanding why olive oil is good for your bones involves looking at its anti-inflammatory, antioxidant, and bone-building properties.

Quick Summary

Olive oil, particularly extra virgin olive oil, supports bone health by combating chronic inflammation and oxidative stress, which are major factors in bone loss. Its rich polyphenol content, including oleuropein, helps stimulate bone-forming cells and improves bone mineralization. Daily consumption as part of a healthy diet is linked to increased bone mineral density and a reduced risk of fractures.

Key Points

Supports Osteoblast Formation: Olive oil's key polyphenol, oleuropein, stimulates the creation of osteoblasts, the cells responsible for building new bone tissue.
Inhibits Bone Resorption: Polyphenols also decrease the function of osteoclasts, the cells that break down bone, helping to maintain bone density.
Reduces Chronic Inflammation: Anti-inflammatory compounds like oleocanthal combat systemic inflammation that can lead to bone loss.
Fights Oxidative Stress: Rich in antioxidants like hydroxytyrosol, olive oil protects bone cells from damage caused by free radicals.
Enhances Calcium Absorption: The healthy fats and phenolic compounds in olive oil can improve the body's ability to absorb essential calcium.
Improves Bone Mineral Density: Studies have shown that regular consumption of extra virgin olive oil is associated with higher bone mineral density.
Offers Better Bone Health than Refined Oil: Extra Virgin Olive Oil (EVOO) contains significantly more beneficial polyphenols than regular or refined olive oil.
Mimics Estrogen's Protective Effects: Some olive oil compounds have been shown to have similar bone-protective effects to estrogen replacement therapy, suggesting benefits for postmenopausal women.

The Core Components of Olive Oil that Benefit Bones

Extra virgin olive oil (EVOO) is more than just a culinary staple; it's a potent source of compounds that contribute significantly to skeletal health. While its fatty acid profile plays a role, the major players are its phenolic compounds, which are responsible for many of its therapeutic benefits.

Polyphenols and Bone Remodeling

The process of bone remodeling involves a constant balance between bone-forming cells (osteoblasts) and bone-resorbing cells (osteoclasts). With age or certain conditions, this balance can shift towards more resorption, leading to bone loss and conditions like osteoporosis. Olive oil's polyphenols, such as oleuropein and hydroxytyrosol, help to restore this balance.

Oleuropein: This compound has been shown to stimulate the formation of osteoblasts from bone marrow stem cells, effectively promoting new bone growth. It simultaneously decreases the formation and activity of osteoclasts, which helps reduce the rate of bone breakdown.

Hydroxytyrosol and Tyrosol: These powerful antioxidants help protect bone cells from oxidative damage caused by free radicals, a key factor in bone deterioration. This protection helps ensure that the cells responsible for bone health can function properly.

Fighting Inflammation and Oxidative Stress

Chronic, low-grade inflammation and oxidative stress are significant contributors to age-related bone loss. Olive oil’s anti-inflammatory and antioxidant properties directly counter these threats.

Anti-inflammatory Action: Chronic inflammation releases cytokines that can activate osteoclasts, increasing bone resorption. Olive oil’s anti-inflammatory compounds, especially oleocanthal, work to reduce these inflammatory markers, protecting bone tissue.
Antioxidant Protection: Oxidative stress can damage bone cells and their cellular components, impairing their ability to function. The antioxidants in olive oil neutralize free radicals, safeguarding these cells and promoting a healthier bone environment.

Improved Calcium Absorption

While olive oil is not a direct source of calcium, it may play a role in enhancing the body's absorption of this vital mineral. This is a crucial benefit, as even with sufficient calcium intake, poor absorption can lead to a deficiency and weakened bones. The healthy fats present in olive oil aid in the absorption of fat-soluble vitamins, such as Vitamin D, which is essential for calcium regulation.

Scientific Evidence Supporting Olive Oil for Bone Health

Numerous studies, from observational trials to animal models, have explored the link between olive oil and stronger bones. The PREDIMED study, a large-scale clinical trial focused on the Mediterranean diet, found that participants who supplemented their diet with extra virgin olive oil had higher bone mineral density and a lower incidence of osteoporotic fractures compared to those on a low-fat diet. Animal studies have also demonstrated similar protective effects, showing improvements in bone density and markers of bone turnover in subjects given olive oil. These findings suggest a strong correlation, if not a direct causal link, between regular olive oil consumption and improved bone health.

How to Incorporate Olive Oil into Your Diet

To reap the bone-boosting benefits of olive oil, focus on using extra virgin olive oil (EVOO) due to its higher concentration of beneficial polyphenols. Incorporating it into your daily routine is simple and delicious:

Salad Dressings: Create your own vinaigrettes using EVOO as the base.
Drizzle over Dishes: Add a generous drizzle of high-quality EVOO to finished dishes like roasted vegetables, soups, or stews.
Healthy Sautéing: Use EVOO for light sautéing of vegetables and lean proteins.
As a Dip: Enjoy EVOO as a simple dip for whole-grain bread or raw vegetables.

The Importance of a Holistic Approach

While olive oil is a valuable component of a bone-healthy diet, it should be part of a comprehensive strategy. Optimal bone health also relies on:

Adequate Calcium and Vitamin D Intake: Ensure you are getting enough of these critical nutrients from food sources or supplements.
Regular Exercise: Weight-bearing and resistance exercises are essential for building and maintaining bone density.
Balanced Diet: A balanced diet that includes a variety of fruits, vegetables, and lean protein, similar to the Mediterranean diet, is crucial.

Olive Oil Comparison: Extra Virgin vs. Refined


Feature	Extra Virgin Olive Oil (EVOO)	Refined Olive Oil
Processing	Cold-pressed; minimal processing	Refined and heat-treated; more processing
Polyphenol Content	High; retains natural polyphenols	Significantly lower; many beneficial compounds lost
Antioxidant Levels	High levels of powerful antioxidants	Fewer supportive antioxidant compounds
Flavor	Rich, fruity, and robust	Milder, more neutral flavor
Bone Health Impact	Greater support for bone cell protection, growth, and inflammation reduction	Basic bone support, but lacks the potent protective compounds
Best Uses	Raw uses, dressings, finishing oil	General cooking and higher heat applications

Conclusion

The scientific community has uncovered multiple reasons why olive oil, particularly the extra virgin variety, is beneficial for bone health. Its rich concentration of polyphenols like oleuropein and hydroxytyrosol works on a cellular level to encourage bone formation and inhibit bone breakdown. By fighting chronic inflammation and oxidative stress, olive oil creates a healthier environment for bone cells to thrive. Combined with a diet and lifestyle that supports skeletal strength, incorporating a few tablespoons of high-quality extra virgin olive oil daily can be a simple yet effective way to support your bones for the long term. However, it is always important to consult a healthcare professional for personalized dietary advice, especially for conditions like osteoporosis.

For further reading on the Mediterranean diet and bone health, visit this academic review: Olives and Bone: A Green Osteoporosis Prevention Option.

Frequently Asked Questions

No, olive oil does not contain calcium. Its benefits for bone health come from its unique bioactive compounds, such as polyphenols, which help improve the body's absorption of calcium from other foods and support bone formation.

Studies suggest that consuming around 4-5 tablespoons (60-75 mL) of extra virgin olive oil daily may be beneficial for bone health. It is important to remember that olive oil is high in calories, so it should be used in moderation as part of a balanced diet.

Yes, extra virgin olive oil (EVOO) is significantly better for bone health than regular olive oil. It is minimally processed and retains a much higher concentration of polyphenols and antioxidants, which are the primary compounds that protect and strengthen bones.

While not a cure, extra virgin olive oil is considered a potential dietary intervention to help prevent osteoporosis, particularly in the elderly. Its anti-inflammatory and antioxidant properties help counteract the factors that contribute to bone loss.

Yes, olive oil, and specifically the compound oleocanthal, has anti-inflammatory properties similar to ibuprofen and may help reduce pain associated with inflammatory conditions like arthritis. Incorporating it into your diet may help manage joint pain.

Olive oil polyphenols, like oleuropein, work by stimulating bone-forming cells (osteoblasts) and inhibiting the activity of bone-resorbing cells (osteoclasts). This helps to maintain a healthy balance in bone remodeling, leading to higher overall bone mineral density.

No, while olive oil is a key component, the benefits of the Mediterranean diet for bone health are multifaceted. The diet also includes other bone-supporting foods like fish, fruits, and vegetables, which provide calcium, vitamin D, and other important micronutrients.