Why Olive Oil Is So Good for Women’s Health
Shopping for extra virgin olive oil. Photo credit Depositphotos
The Mediterranean diet has long been touted as one of the healthiest on the planet, and extra virgin olive oil (EVOO), of course, is a cornerstone of the diet. An increasing number of studies and experts point to the golden elixir as at least one of the reasons people who follow the Mediterranean diet have such a long and healthy life.
Most of the research on EVOO’s health benefits involves regular, long-term consumption as part of a Mediterranean-style diet rather than occasional use.
In addition to the diet’s overall antioxidant effects, “EVOO works like magic,” says Cynthia Sass, a registered dietitian nutritionist and founder of Sass Consulting Services. She explains that it helps to boost hormonal, heart, and bone health while also combating the signs of aging.
What Makes Olive Oil Special?
Cynthia Sass, RDN
Extra virgin olive oil is made with very little processing — so much so, in fact, that many producers describe it as a fruit juice because it’s made from freshly pressed olives using mechanical methods. As a result, it doesn’t lose the health-boosting polyphenols and antioxidants that are lost when other types of olive oil are “refined” with heat and chemicals, as in those cases, the oils have lost most polyphenols. To ensure you get the best type of olive oil, learn what you should look for when reading labels.
Hormonal Health and Balance
Jody-Ann McLean, MBBCh, BSc
Could you swallow a tablespoon of extra virgin olive oil to combat a raging case of PMS? Maybe not. While EVOO isn't a cure-all for hormone-related conditions, growing research does suggest that regularly including it in a Mediterranean-style diet may help support hormonal health, particularly during menopause and in women with polyendocrine metabolic ovarian syndrome (PMOS), formerly known as polycystic ovary syndrome (PCOS).
“Research shows that hormonal shifts during perimenopause trigger inflammation, which is a risk factor for depression,” says Sass, citing a 2022 study. “One recent scientific review concluded that women who most closely followed a Mediterranean diet pattern had less severe menopausal symptoms. EVOO in particular was tied to lower psychological symptoms, particularly depressive mood.”
Sass notes that EVOO contains oleocanthal, a natural compound that helps reduce inflammation. Researchers have found it works through some of the same anti-inflammatory pathways as ibuprofen, though it’s important to remember that consuming olive oil doesn't provide the same effect as taking the drug.
According to Dr. Jody-Ann McLean, MBBCh, BSc, a physician focused on women’s hormonal and metabolic health, extra virgin olive oil may also help women manage PMOS.
“Healthy fats like the ones found in EVOO are the building blocks the body uses to support the production of sex hormones like estrogen, progesterone, and testosterone,” McLean says. “EVOO has a high monounsaturated fat content, mostly oleic acid, which can increase the liver’s production of a protein called sex hormone-binding globulin that binds excess androgens, like testosterone, in the blood.”
Higher levels of this blood protein may help reduce the effects of conditions like PMOS, in which insulin resistance and chronically high insulin levels can lead to excess androgen production. Elevated androgen levels can contribute to common PMOS symptoms such as excess hair growth, acne, and irregular periods.
Heart Health: A Critical Concern for Women
Heart health is a critical concern for women. Photo credit Depositphotos
According to the CDC, approximately 60 million women in the United States are living with some form of heart disease, the leading cause of death among women. But evidence is mounting that extra virgin olive oil is a heart health booster, Sass says. She cites a January 2026 study that involved people aged 55-80 who didn’t have cardiovascular disease but who were at high risk.
“Researchers concluded that among the participants a high intake of EVOO was associated with heart-protective effects. These included a lower risk of stroke, peripheral artery disease, and atrial fibrillation.”
Bone Health and Aging
EVOO can support bone health. Photo credit Depositphotos
Olive oil’s benefits extend beyond the heart. Growing evidence suggests that extra virgin olive oil may help support bone health and healthy aging as part of an overall healthy diet. Fragility fractures and osteoporosis have historically been less common in Mediterranean populations, prompting researchers to investigate whether the traditional Mediterranean diet plays a protective role in bone health.
Sass credits extra virgin olive oil’s benefits for bone health and healthy aging to its anti-inflammatory polyphenols.
“Polyphenols have been shown to stimulate bone-building cells and suppress cells that break bone down,” says Sass. She also points to a February 2026 study linking higher EVOO consumption with healthier aging, including better physical functioning and lower pain perception. People who consumed less EVOO reported more bodily pain.
Together, the research suggests that regularly consuming extra virgin olive oil as part of a healthy dietary pattern may support women's health throughout life.