Hydroxytyrosol is one of the key healthy-promoting compounds of the Mediterranean diet. Based on the research I reviewed, I feel like this nutraceutical hasn’t gotten the attention it deserves.



In this article, I’ll answer the following questions:




What is hydroxytyrosol?



What are the health benefits?



Are there any side effects?



How much should you take?






The Mediterranean Diet Paradox



Long before the Keto craze, or the vegan agenda, the Mediterranean diet was recognized as one of the healthiest diets.



Or, to be more accurate, the diet of some cultures living around the Mediterranean Sea was recognized as healthier. They experience better health and longevity than those living in many other parts of the world.



However, this reality has been perplexing for nutrition and health researchers. People eat high-fat foods, drink lots of wine, and even smoke cigarettes at higher rates than average. Yet, they live longer and suffer less disease.



There must be something in their diet or lifestyle that protects them from the lifestyle and nutrition choices that, according to “science” should kill them.



Mediterraneans eat a lot more olives and drink more wine than other cultures. As it turns out, these dietary staples contain some pretty powerful compounds:




hydroxytyrosol



resveratrol



melatonin




Red wine provides mainly resveratrol and melatonin, and a small amount of hydroxytyrosol. Olives, on the other hand, are the primary source of HT.




The fatty acids of olive oil promote brain health and prevent neurological disorders, inflammatory complications, and cancer.
Wani TA, et al. 



Regular consumption of olives, or more precisely, the fatty acids in olives, is associated with:




Lower risk of neuropsychiatric disorders



Lower risk of lateral sclerosis



Better motor coordination



Prevention of osteoarthritis, when combined with exercise



Prevention of atherosclerosis



Relief of symptoms of colitis




These health benefits aren't necessarily from the fatty acids in olive oil. They're from the hydroxytyrosol.



What is hydroxytyrosol?



Hydroxytyrosol (HT) is a polyphenol found in olive fruits and olive leaves. It’s also found in red wine, although the concentration is much lower than in olives. Along with another compound in olives, oleuropein, HT gives extra-virgin olive oil its distinctive taste.



Extraction of HT from olives usually requires solvents like methanol and hexane. However, it is possible to extract HT with water alone. When choosing a supplement, I’d recommend using only hydroxytyrosol extracted with water. It eliminates the possibility of any leftover solvents from ending up in your system.



Hydroxytyrosol is rapidly absorbed in the small intestine and reaches peak blood levels within 5-10 minutes.




Hydroxytyrosol is the only phenolic compound that is able to cross the blood-brain barrier, which allows it to also absorb free radicals throughout the central nervous system.
Ziosi P, et al.



When you metabolize the neurotransmitter dopamine, you produce a modest amount of hydroxytyrosol. Diseases that lower dopamine levels, such as depression, schizophrenia, psychosis, and Parkinson’s, would also cause very low levels of hydroxytyrosol.



As a supplement or nutraceutical, it’s essential to take it with fat. The fat enhances its absorption.



What are the health benefits?



As I researched hydroxytyrosol for this article, I found a dizzying number of research-supported health benefits. Much of the research is based on cell cultures and animal studies. Some is based on research in humans.



When you combine the scientific evidence with what's seen in population-based research of Mediterranean people, you end up with a pretty convincing argument in favor of increasing HT consumption.



Mitochondrial and Metabolic Function



Your life depends on your mitochondria, teeny-tiny power plants found in almost every cell of the body.