Olive Oil’s Impact on Brain Health and Dementia Prevention

A recent study has found a potential link between daily consumption of olive oil, in place of margarine or mayonnaise, and a decreased risk of mortality from dementia. Dementia, affecting over 55 million individuals globally, with approximately ten million new cases annually, ranks as the seventh leading cause of death among older adults, as per the World Health Organization (WHO).^(1,2)

The study, including health data from the year 1990 to 2018, focused on 60,582 females and 31,801 males without prior cardiovascular disease or cancer, tracking their health for 28 years. Findings unveiled a notable 28% reduced risk of dying from dementia among those who consumed half a tablespoon of olive oil daily as compared to non-users.⁽³⁾

Moreover, the study also highlighted that simply substituting a teaspoon of margarine or mayonnaise with olive oil could lead to an 8 to 14 percent reduced risk of dementia-related mortality. The comprehensive results of this study were presented in August 2023 at the Nutrition 2023 conference.^(4,5)

The research conducted by Dr. Anne-Julie Tessier, a nutrition research fellow at the Harvard T.H. Chan School of Public Health, stemmed from the well-documented health benefits associated with the Mediterranean diet.⁽⁶⁾

Dr. Tessier’s study looked into the role of olive oil within the context of the Mediterranean diet, renowned for its emphasis on whole grains, fruits, vegetables, lean proteins, and healthy fats, primarily sourced from olive oil. With the Mediterranean diet as the inspiration, the research aimed to explore the potential link between olive oil consumption and a reduced risk of fatal dementia.^(7,8)

Interestingly, the research team discovered a compelling finding – the correlation between olive oil intake and decreased dementia-related mortality persisted regardless of what the overall diet quality was of the participants. This discovery underscores not only the importance of olive oil within the Mediterranean diet, but also its unique and independent association with reducing the risk of fatal dementia. This, once again, confirmed the value of olive oil as a cornerstone of the Mediterranean dietary pattern in promoting brain health and potentially reducing the risk of dementia-related mortality. 

Researchers, led by Dr. Anne-Julie Tessier from the Harvard T.H. Chan School of Public Health, investigated the potential cognitive advantages of olive oil, which is a key component of the Mediterranean diet.⁽⁹⁾ This dietary pattern, famous for its emphasis on whole grains, fruits, vegetables, lean proteins, and healthy fats, specifically highlights the use of olive oil. 

The research team speculated on the mechanisms underlying the brain benefits associated with olive oil, attributing them to its rich content of monounsaturated fatty acids, which are known to promote neurogenesis. Additionally, olive oil is also a rich source of vitamin E and polyphenols, which possess antioxidant properties that are necessary for cognitive health.^(10,11,12)

Other experts, not related to the study, have also often highlighted many other beneficial compounds within olive oil, such as oleocanthal and oleuropein, which are known to contribute to its positive effects. It is the collective impact of these diverse compounds that are known to confer the cognitive advantages of olive oil instead of just one element.^(13,14)

Moreover, insights from other studies further support the link between olive oil and brain health. Research has found that oleic acid present in olive oil could safeguard the brain, enhance memory, and also reduce biomarkers for Alzheimer’s disease. The study suggested that extra-virgin olive oil (EVOO) might even enhance the blood-brain barrier function, positively influencing brain connectivity in people who have mild cognitive impairment (MCI).⁽¹⁵⁾ 

Additionally, the study carried out by Dr. Tessier’s team revealed that olive oil exhibited more brain-protective attributes when compared to margarine and mayonnaise. Dr. Tessier noted that there were some differences in the levels of fatal dementia, considering the historical inclusion of artificial trans fats in commercial mayonnaise and margarine until recent changes.

The cumulative evidence from all these studies suggests that olive oil, particularly extra-virgin variants, might play a crucial role in preserving cognitive function and protecting against neurodegenerative conditions. Its varied components, including monounsaturated fatty acids, antioxidants, and other beneficial compounds, are known to contribute beneficially to its potential in enhancing brain health. 

Over the years, there has been a lot of research carried out on discovering the benefits of Extra Virgin Olive Oil (EVOO) due to which its health benefits are extensively documented. EVOO, prepared through a cold mechanical pressing method, retains the highest nutrient content from the olives, aligning with the stringent ‘extra virgin’ standard.^(16,17)

However, one must be alert to the potential practice of adulteration of EVOO by some manufacturers who mix it with other oils for cost reduction. It is, therefore, important that you are able to discern the quality when choosing olive oil and also have the requisite know-how on the proper storage methods. Remember that EVOO has to be stored correctly in order to maintain its integrity. 

When it comes to understanding the healthiest consumption practices for olive oil, nutritionists and dieticians usually recommend consuming EVOO in its raw form, such as drizzling it on salads or bread to maximize its health benefits. However, cooking with olive oil is also acceptable due to its high smoking point, which reduces the likelihood of altering its chemical composition when heated. 

Understanding the significance of using extra virgin olive oil and adopting proper consumption methods, whether raw or for cooking purposes, is important for the optimal utilization of its health benefits. 

Health experts provide varying recommendations regarding the daily consumption of olive oil to get the most out of its health advantages. 

For example, some experts suggest a healthy daily serving of two tablespoons of olive oil, while others advise getting at least three tablespoons daily for promoting brain health. Studies have shown a certain level of variability in recommendations, with most suggestions ranging between one to five tablespoons a day.⁽¹⁸⁾ 

When considering potential overconsumption, Dr. Anne-Julie Tessier noted that their study did not detect a point where the positive benefits of olive oil ceased to exist. In fact, a few of the participants even consumed above 15 grams (15,000 mg) per day of olive oil. 

The diverse expert opinions highlight the range of suggested daily olive oil intake for health benefits, with an emphasis on using it moderately and having an understanding that increased consumption may potentially be linked with a decreased risk of fatal dementia. 

Emerging research has strongly suggested that olive oil, particularly extra virgin variants of this oil, holds a lot of potential in promoting brain health and potentially cutting down the risk of dementia. Studies have indicated that the rich content of monounsaturated fatty acids, antioxidants like vitamin E and polyphenols, and other beneficial compounds in olive oil are responsible for its neuroprotective effects. 

Evidence has also shown a link between olive oil consumption and reduced risk of fatal dementia, highlighting its significance in preserving cognitive function. While recommendations on daily intake vary, ranging from two to three tablespoons per day, the overall consensus emphasizes moderation in use and also acknowledges a potential linear association between higher olive oil intake and a lowered risk of dementia-related mortality. 

The compelling findings stress upon the importance of incorporating olive oil, particularly extra virgin variants, into a balanced diet as a potential strategy for maintaining brain health and potentially combating the onset of dementia. However, further research is still needed to better understand the underlying mechanisms and optimal doses required for maximizing its brain-protective benefits. 

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