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Explore ingredients / Plant oils

Plant oils · in-depth review

Olive Oil

Olive Oil

Extra-virgin olive oil is mainly oleic acid plus phenols such as hydroxytyrosol. Mediterranean-diet use is for blood-lipid and vascular fat nutrition.

Also known asextra virgin olive oilEVOOOlea europaea
Health goalsCholesterol & LDL ControlVascular Elasticity
Related diseasesDyslipidaemiaHypertension
Disease classesEndocrine, nutritional or metabolic diseasesDiseases of the circulatory system
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Why supplement?

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Oleic monounsaturated fat

Oleic acid dominates the fatty acids. Mediterranean-diet trials have stronger dietary evidence on lipids and cardiovascular events. The setting is replacing some saturated fat by the spoon over weeks to months. Softgel doses are far below dietary spoons; the endpoint is still an oleic fat pattern, not a one-dose drug effect.

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Phenols stay in virgin oil

Only cold-pressed virgin oil keeps phenols such as hydroxytyrosol and oleuropein. Refined oil loses most of them. The use is dietary fat of phenols plus oleic acid with meals. Oxidative markers or lipids change over weeks, not as a one-shot antioxidant injection. Recognize virgin phenols, not refined-oil calories.

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How to take it

With foodSpoon with a main meal, or a softgel on a full stomach
Best timeLunch or dinner

After regular use, review how you feel and whether the dose needs adjusting.

General wellnessTypical daily intake for general wellness: extra virgin often 10–20 mL (about 2–4 teaspoons)
Specific needsTypical adult daily safety upper limit is about 50 mL; calories are high, do not exceed this on your own long term or replace all cooking fat.

How oftenGenerally can be used daily and adjusted to individual need.

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What to watch

Cautions

Calories are high; ask a doctor first if you have gallbladder disease or must strictly limit fat. Refined oil is low in phenols and cannot explain virgin-oil trials.

Common side effects

· Mild stomach upset, a greasy feeling, or an unwelcome taste can occur.

Rare but important

· Some people may have allergic reactions or interactions with medicines.

Long-term dependenceNo typical addiction evidence; long-term overuse on your own is not advised.

Medical disclaimerThis page is compiled by the HerbBB editorial team for general health information only. It is not a substitute for advice from a doctor, pharmacist, or other qualified clinician. If you have a health condition, take medicines, or are pregnant or breastfeeding, speak with a professional first.