Olive Oil's Role in Osteoporosis Prevention

Olive oil, especially extra virgin, may help prevent osteoporosis. Here's what you need to know:

• People who consume the most extra virgin olive oil have 51% lower risk of bone fractures
• Olive oil fights inflammation and oxidative stress, two key factors in osteoporosis
• It boosts bone-building cells and helps calcium absorption
• Aim for 4-5 tablespoons (60-75 mL) of extra virgin olive oil daily for bone health benefits

Key compounds in olive oil that protect bones:

• Hydroxytyrosol: Antioxidant, aids calcium absorption
• Oleuropein: Stimulates bone-forming cells, reduces inflammation
• Phenolic acids: Promote bone cell growth

To get the most benefits:

1. Choose fresh, high-quality extra virgin olive oil
2. Look for dark glass or metal containers
3. Use within 6 months of opening
4. Replace butter and animal fats with olive oil in cooking

Combining olive oil with a Mediterranean-style diet may offer the best protection for your bones as you age.

Related video from YouTube

Latest Research Results

The PREDIMED trial has uncovered some eye-opening findings about olive oil and bone health. This big study looked at 870 people aged 55-80 for almost nine years.

What the Study Found

Here's the kicker: folks who ate the most extra virgin olive oil had a 51% lower chance of breaking bones compared to those who ate the least. Over the 8.9 years, researchers counted 114 fractures related to weak bones. But here's the thing - there were way fewer breaks among the olive oil lovers.

"This is the first randomised study which demonstrates that olive oil preserves bone, at least as inferred by circulating bone markers, in humans." - José Manuel Fernández-Real, MD, PhD, of Hospital Dr Josep Trueta in Girona, Spain

Lab tests on rats back this up too. In a study with 120 female rats, olive oil boosted bone density and cut down on harmful inflammation. The rats getting olive oil had much healthier bones than those that didn't.

How They Did It

The PREDIMED team tested three different diets:

They checked bone health by looking at stuff like osteocalcin levels in the blood, which show how fast bones are building up. They also kept an eye on inflammation and bone density. The researchers paid close attention to what people were eating, especially how much olive oil.

Another study watched patients for a year, comparing olive oil eaters to non-eaters. The olive oil group kept their bone density steady, while the others saw theirs drop.

"We found that greater consumption of EVOO is associated with a lower risk of osteoporosis-related fractures in an older Mediterranean population at high cardiovascular risk. Our findings highlight the consumption of EVOO, one of the key foods of the Mediterranean Diet, in the prevention of osteoporosis-related fractures." - Dr. J.F. García-Gavilán, Researcher

So, what's the bottom line? It looks like olive oil might be a secret weapon for keeping our bones strong as we age. Pretty cool, right?

How Olive Oil Protects Bones

Extra virgin olive oil (EVOO) packs a punch when it comes to bone health. Let's dive into the science behind it.

Natural Compounds at Work

EVOO is loaded with phenols - compounds that give your bones a helping hand. These little powerhouses kick osteoblasts (bone-building cells) into high gear. Lab tests show some phenols boost bone cell growth by 11-16%. But here's the kicker: Picual olive oil cranks it up to 18-22%!

Here's a quick look at the bone-loving compounds in EVOO:

"EVOO phenolic compounds may have a beneficial effect on bone physiology, exerting a stimulatory effect on markers involved in osteoblast proliferation, differentiation and maturation." - Lucía Melguizo-Rodríguez, Research Author

Fighting Inflammation

Olive oil's secret weapon against bone loss? Its anti-inflammatory powers. Oleuropein, a key player in EVOO, puts the brakes on inflammation-causing enzymes.

Picture this: In a study with female rats mimicking menopause, the oleuropein group kept more bone and had less inflammation than their untreated counterparts.

Timing is everything, though. Early-harvest olives pack more of these bone-friendly compounds. As the harvest gets later, the bone benefits start to dip.

"Recognizing that osteoporosis is in large part an inflammation-driven disease opens the door to exploring therapies that are capable of quelling chronic inflammation." - Life Extension

This explains why folks in Mediterranean countries, who guzzle fresh EVOO like it's going out of style, have fewer cases of osteoporosis and broken bones. But remember: it's got to be the real deal - true extra virgin olive oil - to get all these bone-boosting benefits.

sbb-itb-4066b8e

Results from Human Studies

Measured Health Effects

Olive oil packs a punch for bone health. A study of 523 women aged 23-81 showed that those who ate more than 18.32g of olive oil daily had stronger bones. Here's the breakdown:

Another study with 127 men aged 55-80 found higher levels of osteocalcin (a key bone formation marker) in those following an olive oil-rich Mediterranean diet.

"This is the first randomised study which demonstrates that olive oil preserves bone, at least as inferred by circulating bone markers, in humans." - Dr. José Manuel Fernández-Real, Hospital Dr Josep Trueta

Mediterranean Diet Results

Big studies on Mediterranean diets show even more proof of olive oil's bone-boosting power. One study followed over 90,000 women for nearly 16 years. The result? Women eating a Mediterranean diet with lots of olive oil had fewer hip fractures than those on other healthy diets.

The PREDIMED trial tracked 870 people for almost 9 years. It found that people who ate the most extra virgin olive oil had a 51% lower risk of osteoporosis-related fractures compared to those who ate the least.

A study at Harokopio University in Athens looked at 220 Greek women's bone density. They found that diets high in olive oil and fish, but low in red meat, were linked to better bone mass.

"The Mediterranean diet may be an effective strategy for lowering the risk of osteoporosis and fractures." - Dr. Beth Kitchin, University of Alabama at Birmingham Osteoporosis Clinic

The proof is in the pudding (or should we say, the olive oil?). Mediterranean regions have lower osteoporosis rates than other parts of Europe. The key difference? You guessed it - olive oil.

Adding Olive Oil to Your Diet

Daily Amount Guide

Want stronger bones? Grab some extra virgin olive oil. Studies show that 4-5 tablespoons (60-75 mL) a day can work wonders for your bone health. In fact, a 9-year study with 870 people found it cut the risk of osteoporotic fractures by 51%.

New to olive oil? Start small. Try 2 tablespoons a day and work your way up. But remember, olive oil packs a caloric punch. If you're on a 2000-calorie diet, keep your total fat intake to 25-30% of your daily calories.

"According to the study, the daily consumption of virgin olive oil reduces up to 51% the risk of suffering an osteoporotic fracture due to its protective effect on the bone structure." - Mónica Bulló and Jordi Salas-Salvadó, Scientists responsible for the research

Choosing Good Olive Oil

Not all olive oils are created equal. For maximum bone benefits, you want the good stuff. Look for fresh, high-quality extra virgin olive oil. It's packed with Tyrosol and Hydroxytyrosol - the compounds that give your bones a boost.

Here's your olive oil shopping cheat sheet:

Want top-notch oil? Companies like Big Horn Olive Oil offer Ultra Premium Extra Virgin Olive Oils. They cold-press their olives within 2 hours of picking. That means more bone-protecting goodness in every drop. Their Estate Reserve Ultra Premium EVOO is a steal at $8.99 per bottle.

Don't just add olive oil to your meals. Swap it for butter and animal fats. Try a mild oil for cooking and a bolder one for drizzling. But don't stress - any extra virgin olive oil will do your bones good.

"Extra virgin oil should taste fresh, with olive fruit flavor, plus some bitterness and pungency." - Amy Keating, RD, Consumer Reports

Keep your olive oil happy by storing it right. Keep it cool and capped tight to preserve its bone-boosting powers. Not sure how much to use? Chat with a registered dietitian for personalized advice.

Summary

Extra virgin olive oil packs a punch against osteoporosis. It fights bone loss by tackling inflammation and oxidative stress. The numbers don't lie - people who use the most extra virgin olive oil have a 51% lower chance of breaking bones compared to those who use the least.

This isn't just a one-off finding. A big study followed 870 people aged 55-80 for almost 9 years and saw the same protective effects. The Mediterranean diet, which is big on olive oil, looks especially good for women after menopause who are more likely to get osteoporosis.

"Our main findings were that postmenopausal women and elderly men with osteoporosis could benefit from consuming a Mediterranean diet because it should slow down their rate of bone loss." - Susan Fairweather-Tait, PhD, King's College London

But it's not just about stopping breaks. Olive oil's natural stuff helps make more bone cells and helps your body soak up calcium better. That's a big deal when you think about how many people have osteoporosis - about 27.5 million people aged 50-84 worldwide, and it's expected to hit 33.9 million by 2025.

Want to protect your bones? Aim for 1-2.3 ounces of extra virgin olive oil every day. But here's the thing - quality counts. Go for fresh, certified extra virgin olive oil to get the most bone-protecting compounds like oleuropein. Mix that with a Mediterranean-style diet, and you've got a natural way to keep your bones strong for life.

Related posts

• 8 Health Benefits of Extra Virgin Olive Oil
• Common Olive Oil Myths: Facts vs Fiction
• EVOO for Stronger Bones: How It Works
• EVOO vs. Other Oils: Blood Sugar Impact