Does olive oil help with night sweats during perimenopause?

Extra virgin olive oil does not directly reduce night sweats, but it is one component of a dietary pattern that research has associated with fewer vasomotor symptoms, and understanding that distinction matters for setting realistic expectations. Night sweats during perimenopause are primarily driven by the hypothalamus losing its ability to regulate body temperature accurately as estrogen levels decline. No food can substitute for that hormonal signal, but diet can influence the frequency and severity of vasomotor symptoms through several indirect pathways.

The most relevant evidence comes from a 2017 study by Berendsen and colleagues, which examined dietary patterns and vasomotor symptoms in postmenopausal women. Greater adherence to a Mediterranean dietary pattern was associated with fewer and less severe vasomotor symptoms, including night sweats and hot flashes. The Mediterranean diet is built around extra virgin olive oil as its primary fat, combined with abundant vegetables, legumes, fish, and whole grains. Olive oil alone was not isolated as the causal factor, but it is a central feature of the pattern that produced the benefit.

Two mechanisms may link this dietary pattern to reduced night sweats. First, systemic inflammation amplifies hypothalamic dysregulation. When inflammatory signals are elevated, the hypothalamic thermostat becomes more sensitive to even small temperature fluctuations, triggering sweating episodes more easily. The oleocanthal in extra virgin olive oil inhibits COX-1 and COX-2 enzymes (Beauchamp et al., 2005, Nature), reducing the production of inflammatory prostaglandins that contribute to this heightened sensitivity. Second, blood sugar stability plays a role. Rapid glucose spikes and drops can trigger sympathetic nervous system activation, which overlaps with the flushing and sweating response. Olive oil's monounsaturated fats slow gastric emptying, supporting more even blood sugar levels after meals.

Polyphenols in extra virgin olive oil, including hydroxytyrosol and oleuropein, have demonstrated antioxidant activity that may help protect hypothalamic neurons from oxidative stress. While this is still more mechanistic than clinical evidence for night sweats specifically, it fits a plausible pattern.

For practical use, extra virgin olive oil used as a daily cooking and dressing fat, around 2 to 4 tablespoons, within an overall Mediterranean eating pattern is what the research examined. The pattern matters as much as the oil itself. Pairing olive oil with vegetables, legumes, fish, and reducing ultra-processed foods, alcohol, and refined carbohydrates addresses the inflammatory and blood sugar mechanisms more comprehensively.

Other dietary factors known to worsen night sweats include alcohol, caffeine, and spicy foods, as these directly trigger vasodilation and sweating responses. Addressing these alongside adding olive oil makes more practical sense than focusing on olive oil in isolation.

Tracking the timing and severity of your night sweats alongside dietary choices can help you identify personal triggers and patterns. The PeriPlan app lets you log symptoms daily so you can look back over weeks and spot trends that are hard to see in the moment.

When to see a doctor: If night sweats are severe enough to soak bedding, repeatedly disrupt your sleep, or are accompanied by fever, unexplained weight loss, or symptoms outside of a clear perimenopausal context, see your healthcare provider. Night sweats can have causes beyond menopause, including thyroid disorders, infections, and certain medications. A provider can evaluate your specific situation and discuss options including hormone therapy, which has strong evidence for reducing vasomotor symptoms, or non-hormonal medications where appropriate.

Olive oil is safe at culinary doses for most people. Its calorie density means it is best used as a replacement for less healthy fats. There are no significant drug interactions at dietary amounts.

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