Supporting the Gut–Brain Axis with Extra Virgin Olive Oil
Your gut might not be the first place you’d think to start when it comes to caring for brain health. However, these systems are deeply interconnected, meaning that inflammation in the gut can transmit through the body and reach the brain, increasing the risk of cognitive decline. Chronic gut inflammation has even been linked to greater buildup of amyloid beta, the protein plaques associated with Alzheimer’s disease.1
Thankfully, what you eat has the power to help nourish your gut and brain. If there’s one food worth adding to your routine, it’s high-quality extra virgin olive oil.
What is the Gut-Brain Axis?
The gut and brain are in constant conversation. This two-way communication system, known as the gut brain axis, links the central nervous system to the gastrointestinal tract, and it plays a far bigger role in brain health than you might expect. Studies show that gut microbiota can produce or stimulate key neurotransmitters, such as serotonin (approximately 90 % of which is synthesized in the gut) and GABA.2 These molecules play central roles in regulating mood, stress response, attention, and general cognitive function. Over time, disruptions in this system, such as those triggered by gut inflammation, can contribute to chronic inflammation in the brain and potentially contribute to the development of neurodegenerative diseases like Alzheimer’s and Parkinson’s.2 In other words, nurturing gut health is closely linked to promoting brain function.
How Diet Influences Brain Health Through the Gut
Food is more than fuel — it’s a powerful tool for shaping the health of your gut and, in turn, your brain. Diet is one of the most effective ways to modulate the gut microbiome, influencing everything from inflammation levels to brain signaling. Nutrients and bioactive compounds can help support a more diverse and stable microbial community, strengthen the intestinal lining, reduce inflammation, and even enhance the production of beneficial brain-supportive molecules like short-chain fatty acids (SCFAs) and previously mentioned neurotransmitters, serotonin and GABA.3
We often advocate for the Mediterranean and MIND diets because they've been repeatedly linked to better cognitive health and slower brain aging.4 At the center of these diets is extra virgin olive oil (EVOO) - a superfood with unique compounds that specifically support the gut and brain connection.
The Science Behind EVOO and the Gut-Brain Connection
Recent research is shedding new light on how EVOO influences the gut brain axis, positioning it as a key player in the future of brain-supportive nutrition. This is an emerging, fast-moving area of study, and the findings are nothing short of exciting.
What makes EVOO uniquely powerful is its nutrient-dense blend of monounsaturated fats and broad spectrum of polyphenols, which are bioactive compounds with powerful anti-inflammatory and antioxidant properties.5 Studies now suggest that EVOO and its polyphenols can directly influence the gut microbiome, reduce neuroinflammation, strengthen the blood-brain barrier, and even help protect against distinctive features of Alzheimer’s disease, such as amyloid-beta plaques and tau protein tangles.6, 7
Breaking Down Extra Virgin Olive Oil Polyphenols: What They Do for Your Gut and Brain
Extra virgin olive oil is so beneficial for the gut-brain axis thanks to its unique combination of health-supportive compounds working together in synergy. Each of these bioactive ingredients have a special property that has the potential to support the gut-brain axis. Research is still evolving, but the current evidence is promising and highlights the multifunctional properties of EVOO.
| Component | Gut Benefit | Brain Benefit |
| Oleic Acid (Monounsaturated Fatty Acid)5 | Oleic acid helps promote anti-inflammatory signaling and supports gut homeostasis. It’s been shown to encourage the growth of beneficial gut bacteria while reducing species that drive inflammation. | In the brain, oleic acid enhances neuronal membrane fluidity, supporting better communication between brain cells. It may also influence the expression of genes linked to longevity and cognitive resilience. |
| Oleocanthal5, 8 | Oleocanthal is recognized for its antibacterial properties, which help reduce the levels of harmful gut bacteria that may trigger inflammation. It may also help rebalance the gut microbiome and create a more favorable environment for beneficial microbes. | In the brain, oleocanthal shows potential in suppressing inflammatory pathways and may reduce the accumulation of amyloid-beta plaques and tau tangles characteristic of Alzheimer’s disease. These anti-inflammatory and anti-aggregation properties make oleocanthal a standout polyphenol in the brain-aging conversation. |
| Hydroxytyrosol5, 9 | This potent antioxidant acts as a prebiotic, promoting the growth of beneficial bacteria, such as Lactobacillus and Bifidobacterium. It also helps maintain the integrity of the gut lining and may reduce inflammation within the intestinal wall. | Hydroxytyrosol is one of the most potent olive oil antioxidants, protecting against oxidative stress that can damage neurons over time. Thus, it also may play a role in reducing neuroinflammation, helping to keep brain cells healthy and resilient. |
| Oleuropein5, 10 | Oleuropein may help inhibit pathogenic bacteria in the gut while supporting the growth of more beneficial strains. Its anti-inflammatory effects appear to work through modulation of cytokines — chemical messengers that regulate immune and inflammatory responses. | In the brain, oleuropein may enhance autophagy, a cellular process that helps clear harmful Alzheimer’s proteins amyloid-beta and tau. It also appears to help protect the blood–brain barrier, a critical line of defense for maintaining a healthy brain environment. |
| Tyrosol5, 9 |
Tyrosol exhibits antimicrobial activity that may help maintain balance within the gut microbiome. It also contributes to microbial diversity, a key marker of a healthy gut ecosystem. |
Like other EVOO polyphenols, tyrosol acts as an antioxidant, helping to protect brain cells from oxidative damage and potentially contributing to reduced neuroinflammation. |
| Vitamin E (α-Tocopherol)5 | Vitamin E helps protect gut epithelial cells from oxidative stress, thereby preserving the barrier that keeps harmful substances out of the bloodstream. It may also help modulate the gut microbiota in favor of beneficial strains. | As a well-known antioxidant, vitamin E stabilizes neuronal membranes and helps prevent lipid peroxidation, a damaging process that can cause brain cell aging. Higher vitamin E intake has been linked to slower rates of cognitive decline, particularly in older populations. |
Want to learn more about the science behind EVOO and its brain health benefits? Get a copy of the FREE 13-page e-guide below, where you’ll also find ideas and delicious recipes for how you can incorporate EVOO into everyday meals for brain longevity.
How to Choose the Best Extra Virgin Olive Oil for Brain Health
Here’s something many people don’t realize: not all olive oils are created equal. While extra virgin olive oil has earned a reputation as a health food, the actual benefits depend heavily on its polyphenol content which are responsible for many of EVOO’s anti-inflammatory, antioxidant, and neuroprotective effects. The connection between polyphenols and inflammation is at the heart of EVOO’s therapeutic potential.
Unfortunately, many olive oils found in grocery stores contain less than 200 mg/kg of polyphenols, often due to how they’re grown, processed, or stored. Exposure to heat, light, or oxygen can degrade its nutritious compounds, stripping the oil of its health-promoting properties. That’s why choosing a polyphenol rich olive oil is a crucial decision in supporting your gut and brain.
We teamed up with Annie Fenn, M.D., founder of the Brain Health Kitchen, NeuroReserve medical advisor, and longtime advocate for using food as a tool to help prevent Alzheimer’s, and set out to bring you an EVOO that delivers both on polyphenol content and exceptional flavor, the Brain Health Kitchen Extra Virgin Olive Oil
BHK EVOO delivers over 500 mg/kg of polyphenols, placing it among the few with a truly impactful range. It’s sourced from Podere Ricavo, an award-winning estate in Siena, Italy — a region renowned for its exceptional climate and soil for olive oil. The olives are organically grown, mechanically cold-pressed without chemicals, and handled with uncompromising care to preserve their delicate nutrients from oxidation. And the oil is sealed in light-blocking stainless steel canisters to ensure lasting freshness. The result is a smooth, balanced olive oil with peppery richness — a subtle feature of high polyphenol content — that provides both flavor and long-term brain and gut health.
A Delicious Way to Support Healthy Brain Aging
Adding a high-polyphenol EVOO to your daily routine is one of the simplest, and most delicious ways to invest in long-term brain and gut health. Whether you drizzle it over roasted vegetables, blend it into dressings, or enjoy it with warm whole wheat bread and herbs, a thoughtfully chosen polyphenol-rich olive oil turns everyday meals into opportunities to nourish your gut, brain, and entire body.
Learn more about Dr. Annie Fenn and Brain Health Kitchen at her Substack here and on Instagram here, for more about how to boost brain health and prevent Alzheimer’s through food! You can also pre-order the BHK EVOO by visiting here.
References
1. Heston, M. B. et al. Gut inflammation associated with age and Alzheimer’s disease pathology: a human cohort study. Sci Rep 13, 18924 (2023).
2. Loh, J. S. et al. Microbiota–gut–brain axis and its therapeutic applications in neurodegenerative diseases. Signal Transduct Target Ther 9, 37 (2024).
3. Benameur, T. et al. Emerging Paradigms in Inflammatory Disease Management: Exploring Bioactive Compounds and the Gut Microbiota. Brain Sci 13, 1226 (2023).
4. Park, G. et al. A modified Mediterranean-style diet enhances brain function via specific gut-microbiome-brain mechanisms. Gut Microbes 16, (2024).
5. Millman, J. F. et al. Extra-virgin olive oil and the gut-brain axis: influence on gut microbiota, mucosal immunity, and cardiometabolic and cognitive health. Nutr Rev 79, 1362–1374 (2021).
6. Alkhalifa, A. E., Al-Ghraiybah, N. F. & Kaddoumi, A. Extra-Virgin Olive Oil in Alzheimer’s Disease: A Comprehensive Review of Cellular, Animal, and Clinical Studies. Int J Mol Sci 25, 1914 (2024).
7. Kaddoumi, A. et al. Extra-Virgin Olive Oil Enhances the Blood–Brain Barrier Function in Mild Cognitive Impairment: A Randomized Controlled Trial. Nutrients 14, 5102 (2022).
8. Abuznait, A. H., Qosa, H., Busnena, B. A., El Sayed, K. A. & Kaddoumi, A. Olive-Oil-Derived Oleocanthal Enhances β-Amyloid Clearance as a Potential Neuroprotective Mechanism against Alzheimer’s Disease: In Vitro and in Vivo Studies. ACS Chem Neurosci 4, 973–982 (2013).
9. Zodio, S. et al. Protective effect of hydroxytyrosol and tyrosol metabolites in LPS-induced vascular barrier derangement in vitro. Front Nutr 11, (2024).
10. Marcelino, G. et al. Effects of Olive Oil and Its Minor Components on Cardiovascular Diseases, Inflammation, and Gut Microbiota. Nutrients 11, 1826 (2019).
