Olive Oil May Help Protect Brain Health and Reduce Dementia Risk

Olive oil has long been praised for its heart-healthy benefits, but new research suggests it may also protect brain health and lower the risk of dementia-related death. A 2024 Harvard study, published in JAMA Network Open, found that people who consumed at least seven grams of olive oil daily (just under a tablespoon) had a 28% lower risk of dying from dementia compared to those who rarely or never ate it.

Why Is Olive Oil So Good for the Brain?

Olive oil is rich in monounsaturated fats, antioxidants, and anti-inflammatory compounds, all of which support cognitive health. Previous research has shown that it can boost memory, slow cognitive decline, and support overall brain function, but this latest study highlights its potential role in reducing dementia-related mortality.

“This well-designed study adds to the growing evidence of the benefits of olive oil on brain health,” says Tassos C. Kyriakides, PhD, an assistant professor at the Yale School of Public Health.

Regular vs. Extra-Virgin Olive Oil: Which Is Better?

Both regular olive oil (ROO) and extra-virgin olive oil (EVOO) have brain-boosting benefits, but EVOO may offer additional protection due to its high levels of phenols, which have powerful antioxidant and anti-inflammatory properties.

A 2022 clinical trial published in Nutrients found that after six months of daily olive oil consumption (about two tablespoons):

• EVOO improved blood-brain barrier function, protecting the brain from toxins and aiding in waste removal.

• ROO increased brain activity in cognitive areas when participants performed memory tasks.

• Both types reduced oxidative stress and inflammation, which are linked to Alzheimer’s disease and other neurodegenerative conditions.

How to Add More Olive Oil to Your Diet

The Harvard study found the greatest benefits in those who consumed at least seven grams (half a tablespoon) daily. Experts suggest gradually increasing intake to 1.5 to 2 tablespoons per day for maximum protective effects.

Easy ways to incorporate olive oil:

• Use it as a salad dressing with balsamic vinegar or lemon juice.

• Drizzle over cooked vegetables or grilled proteins for added flavor and health benefits.

• Dip whole-grain bread in olive oil instead of using butter or margarine.

• Blend it into smoothies for a creamy texture and a dose of healthy fats.

• Swap butter, mayo, or margarine for olive oil in recipes when possible.

The Bottom Line

Olive oil is more than just a kitchen staple it’s a powerful tool for brain health. Regular consumption may help preserve memory, support cognitive function, and reduce the risk of dementia-related mortality.

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