Extra virgin olive oil or EVOO, as it’s sometimes called, is one of the most popular oils worldwide. EVOO is the highest quality olive oil, and it is rich in antioxidants, polyphenols, and nutrients like monounsaturated fats (MUFA), polyunsaturated fats (PUFA), vitamin E, and vitamin K. EVOO can be used for more than making a delicious salad dressing, though. It is also a highly recommended supplement. There are several benefits from EVOO that can help your health, including for your brain function. Here's what the research shows about EVOO for brain function.
Research findings indicate that EVOO improves brain function by enhancing blood-brain barrier function and improving functional connectivity between various regions of the brain.
The blood-brain barriers are critical in maintaining a healthy brain. They protect the brain from exposure to blood-related neurotoxins and also play a role in ridding the brain of waste products.
The combination of different compounds in EVOO is responsible for its positive effects. These include monounsaturated fatty acids which support neurogenesis, vitamin E and polyphenols with antioxidant activity, and other compounds like oleocanthal and oleuropein. Oleic acid found in EVOO also promotes brain health. Specifically, researchers believe that this compound protects the brain, enhances memory, and minimizes Alzheimer’s biomarkers. According to The Journal of Pharmacology and Experimental Therapeutics, EVOO has been linked to decreased risk of developing dementia and Alzheimer’s disease (AD).
EVOO may also help manage depression and anxiety. Your gut is in constant communication with your brain, and if your gut is not healthy this communication decreases. The result is depression and anxiety. By improving gut health, this communication can be enhanced, thereby helping to relieve symptoms of depression and anxiety. When you ingest EVOO, your body transports EVOO to the gut for digestion and absorption. In the gut, EVOO stimulates the production of beneficial bacteria, reduces the growth of harmful bacteria, and increases the production of short-chain fatty acids (SCFAs). SCFAs can help to reduce inflammation, promote a healthy weight, and reduce the risk of gut conditions.
The efficacy of EVOO for brain function has been observed in studies. Mild cognitive impairment (MCI) is the beginning stage of memory loss, and it has the potential to lead to the development of early Alzheimer's Disease (AD). Also, with MCI and early AD, there is a blood-brain barrier (BBB) breakdown. This results in abnormal BBB permeability before brain atrophy or dementia. Early animal studies involving mouse models suggest that extra-virgin olive oil (EVOO) has a beneficial effect against AD. It has the potential to improve BBB and memory functions and minimize brain amyloid-β (Aβ) and associated pathology. Studies in humans with MCI and early AD appear to suggest a similar effect.
In one randomized study, the effect of the daily consumption of EVOO for 6 months was assessed in MCI subjects, with BBB permeability and brain function as the primary outcomes. They were assessed by contrast-enhanced MRI and functional MRI respectively. Secondary outcomes included cognitive function and AD blood biomarkers, which were assessed as well.
Twenty-five participants with MCI completed the study and 30 ml (one ounce) of EVOO was used a day. The results of the study indicate that EVOO significantly improved their clinical dementia ratings (CDR) and behavioral scores. Also, EVOO reduced BBB permeability, enhanced functional connectivity, and greatly decreased blood Aβ42/Aβ40 and p-tau/t-tau ratios.
Therefore, the findings of the study suggest that both the primary outcomes not only alter the processing but also the clearance of Aβ. Furthermore, these improvements in dementia rating and behavioral scores, brain connectivity, and reduction in BBB permeability suggest that EVOO is effective at improving brain function. Specifically, EVOO for brain function may have protective effects against AD and may be able to prevent MCI from leading to AD and associated dementias.
EVOO for brain function can protect brain health. People who stick to a Mediterranean diet, which features olive oil as a key component, tend to live longer and maintain good brain health as they age. Specifically, they appear to have a reduced risk of developing conditions such as Alzheimer’s, dementia, and depression.
EVOO works to maintain brain health and mental well-being in a few different ways.
Your brain is especially vulnerable to oxidation that results from free radicals. These are unstable oxygen molecules that can harm your body. According to an article in The Journal of Pharmacology and Experimental Therapeutics, oxidative stress can impair the proper functioning of the central nervous system (CNS) and can lead to brain impairment.
Olive oil is rich in natural antioxidants known as polyphenols, which is the source of its health benefits. It has more than 30 phenolic compounds that possess potent antioxidants and free radical scavengers, like quercetin. Morocco Gold olive oil especially, pressed from the Picholine Marocaine, is known for its high polyphenol count, oxidative stability, and longevity. The polyphenol hydroxytyrosol in this olive oil is hydrophilic and is the only one which can cross the blood-brain barrier. Its absorption occurs in a dose-dependent manner in the small intestines and the colon. Furthermore, hydroxytyrosol allows EVOO to play an important role in scavenging free radicals in the nervous system.
Vitamins E and K are the two primary vitamins found in olive oil that are known to provide brain health benefits. As we age, an adequate intake of vitamin E helps to support the prevention of mental decline. Also, it’s an effective antioxidant at protecting the brain against free radical damage. In combination with vitamin C, it aids in the maintenance of good memory, slows memory loss, and greatly reduces the risk of Alzheimer’s and dementia.
In addition, vitamin K aids in keeping your brain sharp with age and enhances your brain processing speed as well as your memory. Also, vitamin K may play a role in preventing the development of Alzheimer’s.
Research suggests that EVOO can limit the risk of depression. In a large study referred to as The SUN Project, participants replaced less healthy vegetable oils with EVOO. Findings suggest that the participants' risk of depression decreased by roughly 50%.
In addition, limiting the amount of trans fats you consume can help to reduce your risk of developing depression. However, according to one observational study in the Journal of the Academy of Nutrition and Dietetics, this may improve depression symptoms without affecting salivary cortisol and brain-derived neurotrophic factor in patients with severe depression, but not in those with mild to moderate depression.
EVOO boosts two key brain chemicals-- brain-derived neurotrophic factor (BDNF) and nerve growth factor (NGF). These chemical compounds are instrumental in supporting the formation of and repair of brain cells. Specifically, BDNF has the potential to counteract the negative effects of stress on the brain. NGF enhances the growth, repair, and signaling of sensory nerve cells.
Furthermore, EVOO can help to prevent cognitive decline and to keep your mind sharp, and prevent brain fog, by reducing inflammation and keeping fatigue at bay. It is high in monounsaturated fatty acids, with oleic acid as the predominant fatty acid, containing about 75% by volume. A higher intake of monounsaturated fats has the potential to improve memory and other cognitive functions, especially in seniors.
Research indicates that EVOO can help another group of dementia-related pathology referred to as tauopathies. Tau, an abnormal protein, can build up within a person’s brain and has the potential to lead to dementia. If this happens, it slows the decrease in cognitive functions. Findings suggest EVOO usage can help stop a particular type of frontotemporal dementia that appears to connect with tauopathies.
Specifically, tauopathies and dementia impact different areas of the brain. For instance, Alzheimer’s disease affects the hippocampus region, which is responsible for memory function. However, frontotemporal dementia impacts the frontal lobe as well as the temporal lobes. With frontotemporal dementia, over time, memory and cognitive functions decline. EVOO can protect the brain against different forms of dementia even though the mechanisms through which it acts to support this are not entirely understood.
One animal study found that EVOO supplementation in the diet of mice showed a 60% decrease in the tau protein deposits in their brains. Furthermore, they also had higher levels of the protein complexin-1, which is critical for the maintenance of healthy neural connections. The mice also did well on memory and learning tests. This study suggests that EVOO has the potential to be a helpful agent for primary tauopathies and AD alike.
If you are looking to get rid of brain fog and boost your memory, the right EVOO for brain function must be high quality. Some specific qualities that you should look for include:
The best olive oil is cold-pressed extra virgin olive oil, which retains more nutrients (healthy fats, vitamins E and K, and several antioxidants) than olive oils that are processed with heat.
High-quality EVOO that supports brain health must have an acidity of less than 0.8%. In fact, the highest quality EVOOs can have an acidity of 0.3% or less. If the acidity isn’t marked on the product label, check the company’s website for more information.
The origin and type of olive used to make the EVOO will determine the taste and intensity of the product. EVOOs from a single region usually offer the best quality. In contrast, when mass-produced olives from different groves and different regions of the world are used, the origin and type of olive often aren't listed on the label.
It’s best to buy EVOOs for brain function that are packaged in dark glass bottles or tin cans. When packaged in these containers, the olive oil will be less likely to deteriorate with exposure to light.
Although there are many benefits to be had from EVOOs, there are some people who should avoid them. These include:
Olive oil is a rich source of monounsaturated fatty acid called oleic acid. This makes up 73% of the total oil content. However, each tablespoon of EVOO contains roughly 14% saturated fat—almost three times more than what’s found in a 4 oz chicken breast.
If you regularly consume a lot of unprocessed olive oil, you are still consuming a lot of fat. This can increase your chances of gaining weight, as well as your risk of diseases like atherosclerosis, breast cancer, colon cancer, obesity, heart attack, and stroke. As such, avoid overconsumption of EVOO for brain function.
If you realize that EVOO causes an allergic reaction when you consume it or apply it to your skin, stop using it. You may notice that you develop eczema and itchy skin rashes. If this happens, stop using your EVOO and consult your allergist or dermatologist right away.
The amount of EVOO that you should consume each day may vary on an individual basis. According to the experts, a healthy serving of EVOO is two tablespoons a day. Specifically for brain health, a least 3 tablespoons a day is recommended. However, you should talk to your doctor about the best dosage of EVOO for brain function.
Adrenal Fatigue Syndrome (AFS) is the non-Addison's form of adrenal dysfunction, where the body's stress response cannot keep up with life's chronic stressors. Cortisol is a key feature. Your body responds to stress by way of your adrenal glands that release hormones when experiencing stress. These glands are supported by the NeuroEndoMetabolic (NEM) Stress Response system, which is composed of six circuits of related organ systems. Under chronic stress, the adrenal glands are not able to release stress hormones efficiently, resulting in an imbalance in the NEM system. As such, a wide range of symptoms can occur.
EVOO can help to relieve symptoms of depression and boost your gut health. This can indirectly reduce stress and anxious feelings, while reducing inflammation. These are serious problems in AFS.
However, you should be aware that during AFS, your body can become more sensitive to products like EVOO. This is especially likely if you are using EVOO for the first time or radically increasing your intake of the product. A counter effect can happen where your body may develop a negative reaction instead. This can hinder progress in your healing journey. So be sure to talk to your doctor about EVOO supplements before including them in your diet if you have advanced AFS.
EVOO for brain function is a good way to boost your overall health and longevity. It can help to boost cognitive function, minimize the risk of Alzheimer's and dementia, and keep depression at bay. EVOO supplements are available in the healthcare market. If you are looking for more natural ways to improve your brain function, the team at Dr. Lam Coaching can help. We offer a free, no-obligation phone consultation at +1 (626) 571-1234 where we will privately discuss your symptoms and various options. You can also send us a question through our Ask The Doctor system by clicking here.
Foshati, Sahar, et al. “Extra-Virgin Olive Oil Improves Depression Symptoms Without Affecting Salivary Cortisol and Brain-Derived Neurotrophic Factor in Patients With Major Depression: A Double-Blind Randomized Controlled Trial.” Journal of the Academy of Nutrition and Dietetics, vol. 122, no. 2, 2022, pp. 284-297.e1, doi:10.1016/j.jand.2021.07.016.
Lauretti, Elisabetta, et al. "Extra-Virgin Olive Oil, Cognition and Brain Health." Olives and Olive Oil in Health and Disease Prevention (Second Edition), 2021, pp. 415-423, www.sciencedirect.com/science/article/abs/pii/B9780128195284000183.
Salim, Samina. "Oxidative Stress and the Central Nervous System." The Journal of Pharmacology and Experimental Therapeutics, vol. 360, no. 1, 2017, pp. 201-205, doi:10.1124/jpet.116.236307.
EVOO for brain function benefits you by improving your cognitive function and mental wellbeing, providing you with the essential vitamins K and E, minimizing your risk of depression, and reducing the risk of dementia and Alzheimer's.
