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Even the least health-conscious among us recognize olive oil as one of the healthiest additions to any diet. Known for its impressive benefits, olive oil has been shown to reduce the risk of heart disease, cancer, diabetes, and even premature death. But the goodness doesn’t stop there, olives themselves are a nutrient-packed powerhouse with a variety of health-boosting properties. So, it should come as no major surprise that olive leaves, often overlooked, may actually be the healthiest part of the plant. Studies and a recent review suggest that olive leaf extract offers a wealth of impressive health benefits that rival, if not surpass, those of olive oil and olives.
In this gallery, we delve into the many benefits of olive leaf extract, explore how it can be incorporated into your diet, and examine the science that supports its growing reputation as a health superpower.
Olive leaf extract, derived from the leaves of the olive tree (Olea europaea), has been a staple in traditional Mediterranean medicine for centuries. While olive oil has gained widespread recognition for its health benefits, olive leaves and their potent compounds remain largely underexplored.
The active compound in olive leaf extract, oleuropein, is known for its powerful antioxidant and anti-inflammatory properties. Oleuropein, along with other antioxidants like hydroxytyrosol, luteolin, apigenin, and verbascoside, work by reducing oxidative stress in the body.
Oxidative stress, caused by an imbalance between free radicals and antioxidants, can damage DNA, cell membranes, and tissues, leading to chronic conditions such as heart disease and cancer.
Compared to olives and olive oil, olive leaves contain significantly higher levels of oleuropein, making them a potent source of health-promoting compounds. Interestingly, the concentration of oleuropein varies depending on the season and age of the leaves.
Younger, greener leaves harvested in spring are particularly rich in this compound, while older, yellowish leaves tend to have lower levels. The greener the olive leaf and the earlier in the year it’s harvested, the higher its oleuropein content.
Various studies have explored the potential health benefits of olive leaf extract, particularly its role in managing chronic diseases.
A comprehensive review combining data from 12 experimental studies with 819 participants found that olive leaf extract improved several risk factors for heart disease. This included healthier blood lipid profiles and reduced blood pressure.
The most significant effects observed in individuals were those with pre-existing hypertension. Doses in these studies ranged from 500 milligrams to 5 grams daily over periods of six to 48 weeks.
Another review analyzed data from 12 studies involving 703 participants, some of whom had conditions such as high blood lipids, obesity, or high blood pressure.
Studies focusing on oleuropein and hydroxytyrosol—key antioxidants in olive leaves—have shown promising results in improving body weight, glucose metabolism, and overall metabolic health.
Preliminary research suggests that the antioxidants in olive leaves may support cognitive function and joint health by reducing inflammation and oxidative stress.
Olive leaves have long been used in the Mediterranean region as a natural remedy for ailments such as fever and malaria. Historically, olive leaves were not only brewed into teas but also incorporated into salads and other food preparations for their healing properties.
Today, olive leaf extract is available in various forms, including capsules, powders, and tinctures, allowing for more convenient and precise dosages.
Olive leaves can be consumed in multiple ways. Brewing them into tea is a traditional method, though the bitter taste may be unpalatable for some.
Ground olive leaves can be added to smoothies or sprinkled over salads.
Olive leaf extract has been incorporated into bread and other baked products, enhancing their antioxidant content while improving flavor.
Embracing a Mediterranean diet rich in extra-virgin olive oil, vegetables, fruits, nuts, legumes, and whole grains can complement the benefits of olive leaf extract by providing a diverse array of nutrients and antioxidants.
Despite their versatility, olive leaves are naturally bitter due to their high antioxidant content. This bitterness may deter some from consuming them directly, making capsules or pills a more appealing option.
Olive leaf extract may or may not need to be taken with food. While olive leaf extract is generally considered safe, there are some precautions to keep in mind.
Most studies suggest daily doses between 500 milligrams and 1 gram as safe and effective. Higher doses, such as 85 milligrams per kilogram of body weight, may pose toxicity risks. For an average adult weighing 80 kilograms, this equates to 6.8 grams per day, far exceeding typical usage levels.
Rare but possible side effects include stomach irritation, diarrhea, and acid reflux, particularly in individuals prone to digestive issues.
The pollen from the olive leaf can trigger severe respiratory allergic reactions in people allergic to other plants in the Oleaceae family.
Olive leaf extract may lower blood pressure and blood sugar levels, potentially interacting with medications for hypertension and diabetes.
It is not known if olive leaf extract is safe to take during pregnancy or lactation. Because of this, it is recommended to limit or avoid using olive leaf extract during these life stages.
It's essential to consult a healthcare provider before starting any supplement, especially for individuals undergoing chemotherapy or pregnancy.
While existing studies highlight the potential of olive leaf extract in improving cardiovascular health, managing diabetes, and supporting metabolic function, the inconsistent results across studies underpin the need for further research.
Factors such as dosage, duration, and individual variability must be clarified to establish standardized guidelines for its use. Side effects associated with olive leaf extract are rare and mild, but allergies are possible.
Olive leaf extract holds immense promise as a natural remedy for modern health challenges, from reducing oxidative stress to supporting heart health and metabolic function. Though traditionally overshadowed by olive oil, the leaves of the olive tree are emerging as a potent source of health-enhancing compounds.
By incorporating olive leaf extract into your diet or lifestyle, you can tap into the time-tested wisdom of Mediterranean medicine while embracing a scientifically supported path to better health.
Sources: (Science Alert) (Oxford Academic) (Very Well Health) (Yahoo)
See also: The best diets for wellness and disease prevention in 2025
Research highlights impressive health benefits of olive leaves
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HEALTH Wellness
Even the least health-conscious among us recognize olive oil as one of the healthiest additions to any diet. Known for its impressive benefits, olive oil has been shown to reduce the risk of heart disease, cancer, diabetes, and even premature death. But the goodness doesn’t stop there, olives themselves are a nutrient-packed powerhouse with a variety of health-boosting properties. So, it should come as no major surprise that olive leaves, often overlooked, may actually be the healthiest part of the plant. Studies and a recent review suggest that olive leaf extract offers a wealth of impressive health benefits that rival, if not surpass, those of olive oil and olives.
In this gallery, we delve into the many benefits of olive leaf extract, explore how it can be incorporated into your diet, and examine the science that supports its growing reputation as a health superpower.