The benefits start in your gut, but they don’t end there.
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We covered the differences between regular olive oil and extra virgin olive oil (EVOO) a few weeks ago. It has a richer flavor and contains more vitamins and other nutrients than the refined version. It also contains a higher level of fats that are linked to lower LDL cholesterol and reduced inflammation.
Now, new research suggests the benefits of EVOO go beyond this: it could also influence your gut microbiome and cognitive function over time. It’s another example of how seemingly small decisions, like the quality of what you eat, can affect your long-term health and well-being. |
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Glug, glug,
Tim Snaith
Newsletter Editor, Healthline |
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Written by Tim Snaith
March 31, 2026 • 3 min read |
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| Extra virgin olive oil may help better preserve cognitive function than refined |
| We already know that EVOO is richer in nutrients than refined varieties. A new study suggests the benefits may extend to your brain. |
| Researchers tracked over 650 adults for 2 years and found that people who used EVOO had a healthier mix of gut bacteria — and sharper thinking over time — compared to those who used refined olive oil. |
| Why? It comes down to polyphenols, the beneficial plant compounds that give good olive oil its distinctive peppery bite. They appear to feed the helpful bacteria in your gut that communicate with your brain through what scientists call the gut-brain axis. |
| Refining strips most of the polyphenol goodness out before bottling, and people using refined olive oil had less diverse gut bacteria over time, which may be a sign of poor gut and metabolic health. |
| However, it’s important to note that this study looked at older adults with existing health conditions, so we shouldn’t automatically assume it applies to everyone. And the research only shows a link, not absolute proof that one thing (EVOO) causes the other (long-term better cognitive function). |
| This new study adds to a growing pile of evidence that the quality of what you eat — not simply the amount of fat, carbs, or protein — matters for your brain down the road. |
| Practical steps |
| When you can, reach for virgin or extra virgin olive oil, especially when you’re not cooking at high temperatures. EVOO is perfect for drizzling over roasted vegetables or salads, stirred into dressings and dips, or spooned over soups and grains as a finishing touch. And you don’t need a lot: a tablespoon or 2 a day is plenty. |
| At the store, look for “extra virgin” or “virgin” on the label, ideally in a dark glass bottle with a harvest or production date. Skip oil in clear plastic bottles and anything that has been sitting under bright lights or near a heat source. |
| Olive oil shines brightest in the bigger picture. The Mediterranean diet, which pairs olive oil with plenty of vegetables, beans, whole grains, and fish, has been linked again and again to better heart health, steady blood sugar levels, and sharper thinking as we age. EVOO just might play a larger part in that than we thought. |
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| Every product we recommend has gone through either Healthline’s or Optum Now’s vetting processes. If you buy through links on this page, we may receive a small commission or other tangible benefit. Healthline has sole editorial control over this newsletter. Potential uses for the products listed here are not health claims made by the manufacturers. Healthline and Optum Now are owned by RVO Health. |
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| Until next time, |
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Take care of yourself, and we’ll see
you again soon! |
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