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Fat

Extra Virgin Olive Oil

Extra virgin olive oil is the top grade of olive oil, extracted from olives by mechanical means only, without chemical refining. It is mostly monounsaturated fat.

LongevityCardiovascularEssential HealthOrgan FunctionHair & Skin

What it is studied for

The strongest rated effects first. Bars show the size of the effect, the letter grades the evidence, and each rating lists the studies behind it.

Oxidative stressLongevityStrongA3 studies
Cholesterol balanceCardiovascularStrongA3 studies
Essential HealthStrongA3 studies
Liver healthOrgan FunctionModerateA3 studies
InflammationModerateA3 studies
Anti-aging SkinHair & SkinModerateBNo linked study
All 7 rated effectsGrouped by health goal, with the publications behind each rating

What does extra virgin mean?

Extra virgin is an olive-oil quality category. EU classification considers chemical characteristics and sensory qualities, including fruitiness and the absence of taste defects; the acidity limit is 0.8%. 1

What might make it useful?

Olive oil contains a high proportion of monounsaturated fat, and virgin oils also supply plant compounds. Researchers study both the fat and the polyphenols, rather than assuming one constituent explains every benefit. 2 3

Key studies

The most recent publications linked to Extra Virgin Olive Oil's ratings.

Exploring the Cardiovascular Benefits of Extra Virgin Olive Oil: Insights into Mechanisms and Therapeutic Potential2025Beneficial Effects of Tyrosol and Oleocanthal from Extra Virgin Olive Oil on Liver Health: Insights into Their Mechanisms of Action2024Extra Virgin Olive Oil Reduces the Risk of Non-Alcoholic Fatty Liver Disease in Females but Not in Males: Results from the NUTRIHEP Cohort2024Protective effects of oleic acid and polyphenols in extra virgin olive oil on cardiovascular diseases2023Is Extra Virgin Olive Oil the Critical Ingredient Driving the Health Benefits of a Mediterranean Diet? A Narrative Review2023
All 14 studiesEvery publication linked to Extra Virgin Olive Oil

Why people take it

Immune Support18.4%
Cardiovascular17.2%
Essential Health16.1%
Bone & Joint10.3%
Detox8%
Longevity8%

SuppCo community snapshot, 2026-09-28. Reasons for use are not evidence that it works.

Questions people ask

Does extra virgin guarantee high polyphenols?

The EU category is defined by quality characteristics. The research comparison of higher- and lower-polyphenol oils is a separate distinction. 1 3

Did PREDIMED test olive-oil capsules?

No. It tested dietary patterns, including a Mediterranean diet supplemented with extra-virgin olive oil. 4

Does the oil have fewer calories than other fats?

Olive oil remains an energy-dense fat: the OHSU table lists 119 kcal per tablespoon. DGE notes that fat supplies about 9 kcal per gram. 2 5

Is olive oil the only recommended plant oil?

No. DGE also recommends options including rapeseed, walnut, flaxseed and soybean oils. 2

Sources

  1. Olive oil European Commission
  5. Nutrition Card Set: Olive Oil Oregon Health & Science University