Does olive oil help with irregular periods during perimenopause?

Irregular periods are one of the earliest and most consistent signs of perimenopause. They are caused by the declining and increasingly erratic production of estrogen and progesterone from the ovaries, leading to cycles that vary in length, flow, and timing. Extra virgin olive oil does not have direct evidence for regulating menstrual cycle regularity in perimenopause, but it has some biologically plausible anti-inflammatory effects that touch on the prostaglandin pathways involved in menstruation.

The mechanism most relevant here involves prostaglandins. Prostaglandins are lipid compounds that play a central role in triggering menstruation, controlling uterine contractions, and regulating inflammation in the uterine lining. Olive oil contains oleocanthal, a compound shown by Beauchamp and colleagues (2005, Nature) to inhibit COX-1 and COX-2 enzymes, the same enzymes targeted by ibuprofen. Since COX enzymes are involved in prostaglandin synthesis, a diet rich in oleocanthal may modestly reduce prostaglandin-driven menstrual inflammation and cramping. This does not regulate cycle timing, but it may influence the experience of menstruation when periods do occur.

Beyond this, the general anti-inflammatory effects of extra virgin olive oil's polyphenols, including hydroxytyrosol and oleuropein, support a lower-inflammation hormonal environment. Chronic systemic inflammation can disrupt the hypothalamic-pituitary-ovarian (HPO) axis, the hormonal feedback loop that regulates the menstrual cycle. While dietary anti-inflammatory eating cannot reverse the age-related decline in ovarian function that drives perimenopause, supporting a lower-inflammation state is broadly beneficial for hormonal regulation.

The Mediterranean diet, with extra virgin olive oil as its primary fat, has been studied in the context of polycystic ovarian syndrome (PCOS), a condition characterized in part by hormonal irregularity. Some evidence suggests that Mediterranean-style eating improves hormonal markers in women with PCOS. The parallels to perimenopause are limited since the causes of irregularity differ substantially, but the evidence points to olive oil-centered dietary patterns as supportive of hormonal health broadly.

There is no direct clinical trial evidence showing that olive oil specifically reduces cycle irregularity in perimenopausal women. The honest answer is that irregular periods during perimenopause are a result of ovarian aging, and no dietary intervention is going to restore a predictable cycle once the ovaries have begun their transition. The best role for olive oil here is as part of a dietary pattern that supports overall health during a time of significant hormonal change.

Body weight and insulin sensitivity also matter for hormonal regulation. Excess adipose tissue produces estrone (a form of estrogen) and influences insulin levels, both of which interact with the menstrual cycle. Extra virgin olive oil, as part of a Mediterranean-style diet, supports better insulin sensitivity and, in long-term studies, is associated with healthier body weight outcomes compared to low-fat diets. These effects may have indirect benefits for the hormonal environment.

From a practical standpoint, using EVOO as your primary cooking fat, choosing cold-pressed extra virgin quality for the highest polyphenol content, and building it into a diet rich in vegetables, legumes, whole grains, and lean protein gives you the full benefit of the broader dietary pattern. Avoid ultra-processed foods and refined seed oils where possible, as these contribute to the inflammatory state that may compound hormonal disruption.

Tracking your cycle alongside diet is worthwhile. PeriPlan lets you log period timing, flow, and symptoms together, which creates a useful record for discussions with your healthcare provider about what you are experiencing.

When to see a doctor: Irregular periods in perimenopause are usually normal, but certain patterns deserve medical evaluation. See your provider if you have very heavy bleeding soaking through a pad or tampon every hour for several hours, if you bleed between periods consistently, if periods stop for 3 months or more and pregnancy has not been ruled out, or if you experience bleeding after sex. These patterns can have causes beyond perimenopause that need to be investigated. Also discuss your cycle changes if you are not yet certain you are perimenopausal, as thyroid dysfunction, prolactin abnormalities, and other conditions can mimic perimenopause-related irregularity.

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