Extra virgin olive oil has long been associated with healthy eating habits, especially in Mediterranean-style diets, and new research suggests it may also help support brain health as people age.

A recent international study explored how extra virgin olive oil affects the gut microbiome—the collection of bacteria and microorganisms living in the digestive system. Researchers found that people who consumed more olive oil tended to have greater gut microbiome diversity, which is often linked to better digestive and overall health.

Scientists believe this matters because of the “gut-brain axis,” the communication system connecting the digestive system and the brain. A healthier gut may send more positive signals throughout the body, potentially supporting memory, focus, and cognitive function. Compounds found in extra virgin olive oil appear to help create a healthier gut environment, which could benefit brain health over time.

The study followed 656 adults between ages 55 and 75 for two years. All participants were overweight or had metabolic syndrome, a condition linked to increased risks of heart disease and diabetes. Researchers tracked their eating habits and compared health outcomes over time.

Participants who regularly consumed extra virgin olive oil showed greater gut microbiome diversity, healthier metabolic markers, and modest improvements in cognitive performance. Benefits were noticed in areas like attention, executive function, and overall mental sharpness. Researchers found that adding roughly 10 grams of extra virgin olive oil daily was associated with the strongest improvements.

Experts also emphasize that cognitive decline is not always unavoidable with aging. Lifestyle habits—including diet, exercise, and mental activity—can play a major role in supporting long-term brain health.

In addition to healthy fats like olive oil, activities such as reading, learning new skills, solving puzzles, and staying physically active may help maintain memory and cognitive performance. Balanced diets rich in vegetables, fruits, fish, nuts, and unsaturated fats are also linked to a lower risk of dementia and other cognitive issues.

Managing blood pressure, cholesterol, and blood sugar levels, while avoiding smoking and limiting alcohol, can further support healthy brain aging and overall well-being.