Does olive oil help with anxiety during perimenopause?

Olive oil, particularly extra virgin olive oil, has a plausible but indirect role in supporting mood and reducing anxiety during perimenopause. The evidence is not from clinical trials specifically targeting perimenopausal anxiety, but the underlying biological mechanisms are real and worth understanding.

Extra virgin olive oil (EVOO) is rich in several bioactive compounds that can influence the nervous system. The most studied are its polyphenols, including hydroxytyrosol and oleuropein, which are potent antioxidants. Neuroinflammation, meaning low-grade inflammation affecting the brain, is increasingly recognized as a contributor to anxiety and mood disturbance. The polyphenols in EVOO reduce oxidative stress and inflammatory signaling throughout the body, including in neural tissue. While no trial has directly tested EVOO against perimenopausal anxiety, reducing the inflammatory burden on the brain is a reasonable mechanism through which it may help.

Oleic acid, the primary fat in olive oil, is also relevant here. It is a monounsaturated omega-9 fatty acid that supports the integrity of myelin, the protective sheath around nerve fibers. Healthy myelin is important for efficient neural signaling, and a diet adequate in healthy fats is associated with better neurological function over time.

The broader Mediterranean diet context matters too. Olive oil is the primary fat in the Mediterranean dietary pattern, and adherence to this pattern has been associated with lower rates of depression and anxiety in observational studies. The diet as a whole, including its anti-inflammatory fats, polyphenol-rich vegetables, and fiber, supports a healthy gut microbiome. The gut-brain axis is a legitimate area of research: gut health influences neurotransmitter production, including serotonin, and a well-functioning gut microbiome is associated with lower anxiety in both animal and human studies. Olive oil's anti-inflammatory effects in the gastrointestinal tract may contribute to this indirectly.

It is important to be clear about the limits of the evidence. No randomized controlled trial has tested olive oil alone as an anxiety treatment in perimenopausal women. The connections described above are mechanistically plausible and supported by dietary pattern research, but they do not constitute proof that adding olive oil to your diet will reduce your anxiety. If you are experiencing significant anxiety during perimenopause, dietary changes are a supportive measure, not a primary treatment.

From a practical standpoint, choosing extra virgin olive oil over refined olive oil matters because EVOO retains the highest concentrations of polyphenols. Cold-pressed, dark-bottled EVOO has the best polyphenol content. Using it as your primary cooking fat, drizzled over vegetables, in salad dressings, or as a finishing oil for soups and legumes, allows you to build it into your daily eating pattern without effort. It is calorie-dense at roughly 120 calories per tablespoon, so modest portions are appropriate if calorie management is also a concern.

Tracking how your anxiety shifts alongside dietary changes can be genuinely revealing. PeriPlan allows you to log your daily symptoms and identify patterns over time, which can help you and your provider understand what is actually making a difference.

Olive oil works best as part of a wider anti-inflammatory approach: plenty of vegetables, adequate protein, omega-3 fats from oily fish or flaxseed, and limited ultra-processed foods. Alongside dietary changes, regular physical activity, particularly aerobic exercise, has strong evidence for reducing anxiety. Breathwork, adequate sleep, and reducing caffeine if you are sensitive to it are also meaningful contributors.

When to see a doctor: If your anxiety is interfering with sleep, daily functioning, or your relationships, or if it comes with heart pounding, shortness of breath, or a sense of dread that feels overwhelming, please see your healthcare provider. Perimenopausal anxiety can be significant and is treatable, both with hormonal approaches and with other therapies including cognitive behavioral therapy (CBT) and, where appropriate, medication. Dietary changes support your overall health but are not a substitute for proper care when anxiety is severe.

This content is for informational purposes only and does not replace medical advice. Always consult your healthcare provider about your specific situation.