What’s in Olive Leaves?
Olive leaves have traditionally been brewed as a tea in the Mediterranean and drunk to treat fever and malaria.
The leaves contain high levels of a type of antioxidant called oleuropein. Olives and olive oil contain this too, but at lower levels.
Generally, the greener the leaf (the less yellowish) the more oleuropein it contains. Leaves picked in spring also have higher levels compared to ones picked in autumn, indicating levels of oleuropein reduce as the leaves get older.
Olive leaves also contain other antioxidants such as hydroxytyrosol, luteolin, apigenin, and verbascoside.
Antioxidants work by reducing oxidative stress in the body. Oxidative stress causes damage to our DNA, cell membranes, and tissues, which can lead to chronic diseases such as cancer and heart disease.
Are Olive Leaves Healthy?
One review and analysis combined data from 12 experimental studies with 819 participants in total. Overall, olive leaf extract improved risk factors for heart disease, including healthier blood lipids (fats) and lowering blood pressure.
The effect was greater for people who already had high blood pressure.
Another review and analysis published late last year looked at data from 12 experimental studies, with a total of 703 people. Some of these studies involved people with high blood lipids, people with high blood pressure, people who were overweight or obese, and some involved healthy people.
Daily doses were 250-1,000mg taken as tablets or baked into bread.
Individual studies in the review showed significant benefits in improving blood glucose (sugar) control, blood lipid levels, and reducing blood pressure. But when all the data was combined, there were no significant health effects.
Can You Eat Olive Leaves?
Olive leaves can be brewed into a tea, or the leaves added to salads. Others report grinding olive leaves into smoothies.
However, the leaves are bitter, because of the antioxidants, which can make them hard to eat, or the tea unpalatable.
Olive leaf extract has also been added to bread and other baked goods. Researchers find this improves the level of antioxidants in these products, and people say the foods taste better.
Is Olive Leaf Extract Toxic?
No, there seem to be no reported toxic effects of eating or drinking olive leaf extract.
It appears safe up to 1g a day, according to studies that have used olive leaf extract. However, there are no official guidelines about how much is safe to consume.
What Should I Do?
If you have high blood pressure, diabetes, or raised blood lipids, you may see some benefit from taking olive leaf extract. But it is important you discuss this with your doctor first and not change any medications or start taking olive leaf extract until you have spoken to them.
But there are plenty of antioxidants in all plant foods, and you should try to eat a wide variety of different coloured plant foods. This will allow you to get a range of nutrients and antioxidants.
Conclusion
Olive leaf extract may be beneficial for improving risk factors for heart disease and other health issues, but the evidence is not consistent across all studies. The potential benefits should be discussed with a doctor, especially for those with existing health conditions.
Frequently Asked Questions
Q: Are olive leaves toxic? A: No, there are no reported toxic effects of eating or drinking olive leaf extract, up to a dose of 1g per day.
Q: Can I take olive leaf extract if I have a health condition? A: Discuss with your doctor before taking olive leaf extract if you have any health conditions.
Q: Is olive leaf extract safe to eat? A: It appears safe, but there are no official guidelines about how much is safe to consume.
Q: How can I take olive leaf extract? A: You can brew olive leaves into tea, add the leaves to salads, grind into smoothies, or bake it into bread.
Q: Do olive leaves contain antioxidants? A: Yes, olive leaves contain a variety of antioxidants, including oleuropein, hydroxytyrosol, luteolin, apigenin, and verbascoside.
Q: Can I make olive leaf extract at home? A: Yes, you can make olive leaf tea by steeping the leaves in hot water.
Q: What are the benefits of taking olive leaf extract? A: Studies have shown that olive leaf extract may improve risk factors for heart disease, blood glucose control, blood lipid levels, and reduce blood pressure.
