A Brain-Boosting Kitchen Staple

A Simple Kitchen Swap With Big Brain Benefits

Extra virgin olive oil has long been praised for heart health, but new research suggests it may also play a role in protecting the brain as we age. A recent Spanish study found that older adults who regularly consumed extra virgin olive oil showed better cognitive function over time compared to those who used refined olive oil.

The Gut–Brain Connection

Researchers followed more than 600 adults between the ages of 55 and 75 for two years and tracked both their olive oil intake and changes in gut bacteria. The standout finding wasn’t just improved memory and attention — it was greater diversity in the gut microbiome among those consuming extra virgin olive oil. That diversity is considered a marker of better metabolic and intestinal health and is increasingly linked to brain function.

Why Extra Virgin Matters

Not all olive oil is created equal. Extra virgin olive oil is minimally processed, preserving natural antioxidants and polyphenols that are largely stripped away in refined versions. Those compounds appear to influence the balance of beneficial gut bacteria, which may help shield the brain from age-related decline. Participants using refined olive oil did not see the same microbiome diversity or cognitive gains.

What the Study Can — and Can’t — Say

While the findings are encouraging, researchers caution that this was an observational study, meaning it can’t prove cause and effect. Participants were older adults with higher cardiovascular risk, and factors like smoking, education, and self-reported diets may have influenced results. Still, the consistency between gut health markers and cognitive performance adds weight to the growing evidence that diet quality matters for brain aging.

A Practical Takeaway

Protecting brain health doesn’t require a complete dietary overhaul. Small, consistent choices — like choosing extra virgin olive oil over refined oils — can support overall wellness and may contribute to healthier aging. Combined with balanced nutrition, movement, and regular health checkups, this simple swap is an easy step toward caring for both the heart and the brain.