Does olive oil help with mood swings during perimenopause?

The polyphenols in extra virgin olive oil may support mood stability during perimenopause through mechanisms that researchers are beginning to understand better, though olive oil alone is not a treatment for mood swings. The connection runs through inflammation, brain-derived neurotrophic factor (BDNF), and the gut-brain axis, each of which plays a role in emotional regulation.

During perimenopause, fluctuating and declining estrogen levels disrupt serotonin and dopamine signaling, which is why mood swings, irritability, and low mood are so common during this transition. Estrogen normally promotes serotonin production and sensitivity, so when levels become erratic, emotional stability goes with them. Anti-inflammatory dietary strategies may help buffer some of this disruption.

The polyphenols in extra virgin olive oil, particularly hydroxytyrosol and oleuropein, have been shown in laboratory studies to modulate BDNF, a protein often described as fertilizer for brain cells. BDNF supports neuroplasticity, the brain's ability to adapt and remodel, which is closely tied to resilience against depression and anxiety. Low BDNF levels have been found in people with major depression, and increasing BDNF through exercise and dietary factors is an active area of research.

At the diet level, a 2013 study by Sanchez-Villegas and colleagues found that adherence to a Mediterranean diet was associated with a significantly lower risk of depression. The Mediterranean pattern places olive oil at its center, combined with fish, vegetables, legumes, and whole grains. The researchers found that the more closely people followed this pattern, the lower their depression risk, with a dose-response relationship suggesting the association is real rather than coincidental.

Systemic inflammation is another important bridge between diet and mood. Elevated inflammatory markers, including IL-6 and TNF-alpha, are consistently found in people with depression. Oleocanthal in extra virgin olive oil inhibits COX-1 and COX-2 enzymes (Beauchamp et al., 2005, Nature), reducing the production of pro-inflammatory prostaglandins that feed this cycle. During perimenopause, when declining estrogen removes one of the body's natural anti-inflammatory signals, supporting the diet's anti-inflammatory capacity becomes more relevant.

The gut-brain connection is also worth mentioning. Olive oil's polyphenols act as prebiotics, feeding beneficial gut bacteria. Emerging research suggests the gut microbiome communicates with the brain via the vagus nerve and influences serotonin production, since the gut produces a significant portion of the body's serotonin. A healthier gut environment may contribute to more stable mood signaling, though this research is still developing.

For practical use, extra virgin olive oil is the grade that retains the full polyphenol profile. Using it raw on salads and vegetables maximizes polyphenol intake, as heat can degrade some of these compounds. Aiming for 2 to 4 tablespoons daily as your primary fat, within a Mediterranean-style eating pattern, reflects what the research has examined.

Mood stability during perimenopause is rarely about a single food. Pairing dietary changes with regular aerobic exercise (which independently raises BDNF), consistent sleep, stress management, and strong social connection creates the compound effect that research consistently shows matters most.

Tracking mood patterns over weeks, not days, helps distinguish random fluctuation from genuine trends. The PeriPlan app lets you log mood and symptoms daily, making it easier to see whether dietary and lifestyle changes are shifting your baseline over time.

When to see a doctor: Mood swings that are severe, persistent, or interfering with your relationships, work, or daily functioning are a signal to speak with a healthcare provider. Perimenopausal mood changes can tip into clinical depression or anxiety disorders that need proper evaluation. A provider can discuss hormone therapy, antidepressants, therapy referrals, and other evidence-based interventions that go beyond what dietary changes can address.

Olive oil is safe at culinary doses for most people. It is calorie-dense and is best used as a replacement for less healthy fats rather than an addition to an already high-calorie diet.

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