When it comes to brain health, the type of olive oil you choose may make a difference.
Reviewed by Dietitian Madeline Peck, RDN, CDN
Key Points
- Olive oil, a key component of the Mediterranean diet, may support brain health.
- Researchers found that the type of olive oil you use may make a difference.
- Choose store brands and purchase in bulk for budget-friendlier ways to incorporate EVOO.
If you’ve spent any time on social media lately, chances are you’ve seen wellness influencers tossing back shots of olive oil and raving about their supposed health benefits. In fact, the trend has taken off, with thousands of videos daily claiming it can aid in everything from gut health to glowing skin.
And while most nutrition advice on social media deserves a healthy dose of skepticism—and we’re not exactly planning to take shots of olive oil anytime soon—olive oil’s benefits are definitely abundant. After all, olive oil has long been a staple of the Mediterranean diet and is rich in compounds linked to brain health and cognitive function—which is an important consideration as the global population continues to age.
Cognitive decline poses a significant public health challenge, with rising rates of neurodegenerative diseases like Alzheimer’s disease and other forms of dementia. That said, modifiable lifestyle factors—including dietary patterns like the Mediterranean diet—have emerged as key strategies to help mitigate age-related cognitive decline. In addition to fruits, veggies, whole grains and legumes, olive oil is also a hallmark of the Mediterranean eating pattern.
But before you reach for the bottle in your pantry, you may want to take a closer look at the type of olive oil you’re using. A recent study published in Microbiome examines how different types of olive oil consumption may influence cognitive health, specifically through its potential effects on gut microbiota.
How Was the Study Conducted?
To investigate the link between olive oil consumption, gut microbiota and changes in cognitive function, researchers used data from the ongoing PREDIMED-Plus trial—a large randomized controlled study designed to evaluate how lifestyle interventions impact chronic conditions, including cognitive health. From the 6,784 eligible participants enrolled in PREDIMED-Plus, a random subsample of 656 participants (average age of 65) was included in the current analysis.
One key focus of the study was the type of olive oil consumed—specifically virgin olive oil (VOO) versus common olive oil (COO). This difference is important because, while previous research has linked olive oil intake to cognitive benefits, many studies haven’t differentiated between types. VOO is minimally processed and retains a higher concentration of bioactive compounds that have anti-inflammatory properties, whereas COO undergoes refining that removes much of these beneficial compounds. Notably, both types have a similar fatty acid profile.
After the 656 participants were determined, researchers assessed several factors over a two-year period:
- Dietary intake: Participants completed a validated food frequency questionnaire each year, which included specific questions about different types of olive oil consumption.
- Cognitive function: This was assessed at baseline and after two years using various tests measuring cognitive ability including memory, attention, language and orientation.
- Gut microbiota: Stool samples were collected to analyze microbial DNA and ribosomal RNA composition.
After gathering the data, researchers examined three key relationships: How olive oil intake related to changes in cognitive function, how olive oil consumption influenced gut microbiota and whether shifts in gut microbiota were associated with cognitive changes over time.
What Did the Study Find?
To observe specific differences, researchers grouped participants based on their olive oil intake into low, medium and high categories across three measures: total olive oil intake , virgin olive oil intake and common olive oil intake. (Total intake refers to the combined intake of all types of olive oil consumed.)
Interestingly, when looking at both total oil and virgin oil, those with the highest intake—compared to the lowest—showed improvements in global cognitive function, as well as in specific domains like executive function and language. In contrast, higher intake of common oil was associated with declines in executive function and more significant decreases in global cognitive function, general cognitive function and language. These findings align with previous research suggesting that virgin olive oil, in particular, may play a protective role in cognitive health.
As for the gut microbiota, researchers found notable differences in microbial diversity depending on the type of olive oil consumed. Higher intake of virgin olive oil was associated with greater gut microbiome diversity, while higher intake of common olive oil was linked to lower diversity. However, when examining whether changes in the gut microbiota explained shifts in cognitive function, researchers did not find a significant overall association. That said, certain bacterial species were linked to better cognitive outcomes, suggesting there may still be more to explore in future research.
Overall, the findings add to growing evidence that not all olive oils have the same health effects. While prior research has emphasized olive oil within the context of the Mediterranean diet, this study suggests that the type of olive oil—particularly virgin olive oil—may play a distinct role in supporting cognitive health as we age.
Still, there are some limitations to keep in mind. This study was observational, which means the researchers can only observe connections between olive oil consumption, the gut and the brain—they can’t say that olive oil necessarily causes changes to the gut or brain.. Plus, this study was done in an older population in a Mediterranean country where olive oil use is common. That means the findings might not be generalizable to everyone.
How Does This Apply to Real Life?
Choosing an olive oil can feel overwhelming given the number of options on store shelves. While all olive oils can fit into a healthy diet, virgin and extra-virgin olive oil (EVOO) are less processed and retain more beneficial compounds—like polyphenols—which, as this study suggests, may be linked to greater gut microbiota diversity and better cognitive function.
That said, the higher prices of virgin and extra-virgin oil can make it tempting to reach for more refined options instead. If cost is a barrier, there are a few ways to make higher-quality olive oil more budget friendly:
- Buy store brands. Many store-brand VOOs and EVOOs offer good quality at a lower price point.
- Purchase in bulk. Buying in larger quantities may be a bigger investment initially, but it pays off as it reduces the cost per ounce—just be sure you’ll use it before it goes rancid.
- Store it properly. Choose olive oil in dark bottles and keep it in a cool, dark place to preserve quality and extend shelf life.
It’s also worth noting that you don’t need to take shots of olive oil to reap the benefits, despite what wellness influencers might say. Using VOO or EVOO regularly in cooking, dressings or as finishing oils are more practical—and enjoyable—ways to incorporate them into your routine.
Our Expert Take
A recent study published in Microbiome suggests that higher consumption of both virgin olive oil and total olive oil—virgin or not—was associated with improved cognitive function, while increased consumption of common olive oil was linked to accelerated cognitive decline. Though these findings are promising, it’s important to remember that this study shows an association—not cause and effect. That said, it adds to a growing body of research suggesting that the type of olive oil you choose may matter. Prioritizing virgin olive oil and extra-virgin olive oil as part of an overall balanced, Mediterranean-style eating pattern may be one simple way to support long-term brain health.
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