Extra virgin olive oil (EVOO) is more than just a kitchen staple—it’s medicine in a bottle. Rich in monounsaturated fats and bioactive compounds, EVOO offers unique anti-inflammatory and antioxidant properties that may play a powerful role in women’s health during and after menopause.
Inflammation is at the root of so many midlife health challenges — from joint pain to brain fog to increased risk of heart disease. One simple, evidence-based way to fight back? Extra virgin olive oil (EVOO).
Research shows EVOO is packed with polyphenols and oleocanthal, a compound that acts like a natural ibuprofen in the body. It’s one of the reasons the Mediterranean diet is consistently linked to lower rates of cardiovascular disease, cancer, and cognitive decline.
Anti-inflammatory power: Oleocanthal reduces inflammatory pathways linked to joint pain and chronic disease.
Brain protection: Polyphenols and monounsaturated fats support brain health and memory.
Heart health: Helps reduce LDL cholesterol and protect blood vessels.
Hormone-friendly fuel: Provides healthy fats that support hormone production and absorption of fat-soluble vitamins.
We break-down some critical ways olive oil may add additional value in menopause including: metabolic health, psychological well-being, bone and muscle health.
For more reading:
Buccianti & colleagues (2021).
Ruiz-Garcia & colleagues (2023)
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One of EVOO’s star compounds is oleocanthal, a phenolic compound that works much like ibuprofen. Oleocanthal inhibits cyclooxygenase enzymes (COX-1 and COX-2), which are responsible for triggering inflammation. This means that every drizzle of EVOO could be acting—gently—as a natural anti-inflammatory.
Laboratory and animal studies show EVOO and oleocanthal reduce inflammatory markers and oxidative stress.
Human studies link EVOO consumption to lower levels of C-reactive protein and interleukins, though most evidence comes from studies of the whole Mediterranean diet rather than isolated oleocanthal.
👉 Bottom line: While we don’t yet know if typical dietary amounts of oleocanthal match the power of NSAIDs, EVOO is consistently linked to reduced inflammation in real-world diets.
Menopause increases the risk of visceral fat gain, insulin resistance, and metabolic syndrome. EVOO, as a cornerstone of the Mediterranean diet, may help:
Improve insulin sensitivity
Reduce abdominal fat accumulation
Lower cardiometabolic risk factors
These benefits are due to both the healthy fat profile of olive oil and its polyphenols, which reduce inflammation and improve vascular health.
References: Hidalgo-Mora et al., 2020; Ly et al., 2021; Barrea et al., 2020.
Mood changes, brain fog, and sleep disruption are common in menopause. Emerging research suggests EVOO may support brain function and mood regulation:
Diets high in EVOO are associated with fewer depressive symptoms in postmenopausal women.
Polyphenols may cross the blood-brain barrier, helping to reduce inflammation and oxidative stress in the brain.
References: Vetrani et al., 2022; Ly et al., 2021.
Declining estrogen increases the risk of osteoporosis. EVOO may support bone strength by:
Improving bone mineral density
Enhancing bone microarchitecture
Reducing oxidative stress and inflammation that accelerate bone loss
Both human and animal studies support these effects, and some research even shows improvements with olive oil supplementation.
References: Roncero-MartĂn et al., 2018; Mazzanti et al., 2015; El-Shafaey et al., 2025.
Muscle decline (sarcopenia) accelerates during menopause and aging. EVOO polyphenols like oleuropein and hydroxytyrosol show promise in:
Reducing oxidative stress in muscle tissue
Supporting anabolic pathways that preserve muscle
Delaying age-related muscle loss
Direct human evidence is limited, but early findings are promising.
References: Salucci et al., 2022; Imperatrice et al., 2024.
Not all olive oil is created equal — here’s what to look for:
Look for “Extra Virgin” on the label → this means it’s the least processed and highest in antioxidants.
Harvest or “best by” date matters → fresher is better. Olive oil starts losing potency about 18 months after harvest.
Dark glass bottles → protects antioxidants and flavor. Skip clear plastic bottles.
Country of origin → oils from single regions (e.g., Greece, Spain, Italy) are often higher quality than blends labeled “Mediterranean.”
Peppery aftertaste = good sign → that little throat burn? It’s from oleocanthal, the anti-inflammatory powerhouse.
Research from the Mediterranean diet trials suggests:
Around 2–3 tablespoons per day is enough to get the anti-inflammatory and heart-health benefits.
That’s easy to drizzle on a salad, cook veggies, or use instead of butter.
👉 Pro tip: Don’t fry at high temps with EVOO (it breaks down). Use it raw or for low-to-medium heat cooking.
Olive oil isn’t a magic pill, but as part of a balanced Mediterranean-style diet, it may:
Reduce inflammation
Improve metabolic health
Support bone strength
Enhance mood and brain function
Help preserve muscle
For women in menopause, these benefits target exactly the areas of greatest vulnerability—heart, bone, brain, and muscle.
👉 Practical tip: Use high-quality extra virgin olive oil as your main cooking and finishing oil. Drizzle it over vegetables, salads, or grains daily.
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