Buzz
The Mediterranean diet is widely recognized as a nutritious eating pattern that supports longevity and reduces the risk of numerous illnesses. Olive oil, a key component of this diet, is rich in beneficial monounsaturated fats and antioxidants. It's only natural that researchers are now exploring another part of the olive tree: its leaves.
Olive leaves are abundant in oleuropein, the same advantageous compound present in olive oil. In fact, they are the most concentrated source of phenolic compounds derived from olives. These compounds are extracted from the leaves to create olive leaf extract, making it easier to consume. We consulted registered dietitians to delve into the benefits, usage, and possible side effects of olive leaf extract.
1. Reduces Blood Pressure
Numerous studies, including both animal and human trials, highlight olive leaf extract's ability to lower blood pressure in individuals with mild to moderate hypertension.
This effect is attributed to oleuropein, which enhances nitric oxide production, a molecule that relaxes blood vessels. This action decreases arterial resistance, promoting smoother blood flow.
For individuals with already low blood pressure, olive leaf extract might worsen the condition and could potentially interact with blood pressure-lowering medications.
2. Reduces Blood Sugar Levels
A notable study revealed that olive leaf extract could benefit adults with Type II diabetes. Stacey Wiesenthal, MS, RD, notes, "Participants who consumed olive leaf extract twice daily for 14 weeks experienced lower fasting blood glucose levels compared to the placebo group."
Specifically, a daily intake of 500 milligrams of olive leaf extract led to significant reductions in HbA1c (a measure of average blood glucose levels) and fasting plasma insulin levels. Animal studies also demonstrated improved blood sugar control, suggesting that olive leaf extract enhances carbohydrate metabolism and absorption.
3. Promotes Heart Health
While reducing blood pressure and blood sugar levels already contribute to heart health, olive leaf extract may offer further cardiovascular advantages. "Rich in antioxidants, it lowers triglycerides and cholesterol, enhances lipid profiles, and combats inflammation," Glenn explains.
A promising study in rats demonstrated that olive leaf extract effectively controlled high cholesterol levels, suggesting its potential to prevent atherosclerosis, the accumulation of arterial plaque.
Another rat study highlighted that polyphenols in olive leaf extract, including oleuropein and hydroxytyrosol, reduced chronic inflammation and oxidative stress, factors linked to cardiovascular disease and other chronic conditions.
4. Enhances Cognitive Function
Olive leaf extract may also support brain health. "Bioactive compounds in olive leaves, such as flavonoids, oleuropein, and flavone luteolin-7-glucoside, exhibit antioxidant, antimicrobial, anti-inflammatory, anticancer, and neuroprotective properties," Glenn notes. These benefits are essential for safeguarding the brain and overall bodily health.
Diets such as the Mediterranean diet may help prevent neurological disorders like Alzheimer's. Similar benefits have been observed for Parkinson's disease. "Laboratory and animal studies suggest that the anti-inflammatory properties of olive leaf extract could help protect the brain from Alzheimer's," Wiesenthal states, but emphasizes that "further human studies are required."
5. Boosts Skin Health
Olive leaf extract also offers advantages for skincare. Studies indicate that oleuropein and other phenolic compounds in olive leaves promote the healing of skin wounds and scars by activating connective tissue cells.
One study highlights that the anti-inflammatory effects of olive leaf extract can diminish signs of aging and alleviate both short-term and long-term skin damage caused by UVB exposure.
How to Incorporate Olive Leaf Extract
Olive leaf extract is commonly available as a supplement in various forms, including tinctures, teas, and powders, each offering versatile usage. For tea, Glenn suggests using fresh leaves rather than dried ones, if available, to maximize health benefits. The extract can be brewed into both hot and iced tea.
The powdered form can be mixed into a variety of foods, from smoothies to pancakes. Consider adding it to your morning oatmeal, a bowl of creamy tomato soup, or a refreshing fruit smoothie. Olive leaf extract is also available in capsules. Always follow the package instructions and consult a healthcare professional before incorporating supplements or medications into your routine.
What Are the Possible Side Effects of Olive Leaf Extract?
Glenn warns that excessive consumption of olive leaf extract may lead to adverse effects such as stomach discomfort, diarrhea, and dizziness. Some individuals might also experience allergic reactions due to olive tree pollen.
Before adding olive leaf extract to your diet, consult your doctor, as it may interact with certain prescription medications. This is especially important for those taking drugs for kidney disease, high blood pressure, or diabetes.
Additionally, seek advice from your healthcare provider if you are pregnant or planning to conceive. Insufficient research exists to determine the safety of olive leaf extract for pregnant or breastfeeding individuals.
Since olive leaf extract is not FDA-regulated, always consult your doctor or healthcare provider before introducing new medications, dietary plans, or supplements. Wiesenthal suggests using olive oil in your cooking and meals as a safer and more effective way to boost oleuropein intake rather than relying on olive leaf extract.
