Olive Oil and Emotional Wellbeing
Blue Monday, food, and the role of everyday choices
Blue Monday has earned its reputation as the most difficult day of the year. It’s the point where the holidays feel far away, routines return, and motivation can dip. While there’s no single fix for low mood or emotional strain, growing research suggests that what we eat — consistently, over time — plays a meaningful role in how we feel.
At Wilson’s Foods, we spend most of our time talking about flavour, cooking, and everyday food habits. But food doesn’t just fuel the body — it supports the brain too. Olive oil, a cornerstone of the Mediterranean diet, is increasingly being studied for its potential role in emotional wellbeing, mood regulation, and long-term mental health.
We’re exploring how small, familiar ingredients — used daily — can quietly support our overall wellbeing.
The Mediterranean Diet and Mental Health
The Mediterranean diet has long been associated with heart health and longevity. More recently, researchers have begun exploring its impact on mental health.
This way of eating focuses on:
- Vegetables, fruit, legumes, and whole grains
- Fish and nuts
- Olive oil as the primary fat source
- Limited intake of ultra-processed foods and saturated fats
Several large studies and clinical trials have linked stronger adherence to the Mediterranean diet with lower rates of depression and anxiety, as well as improved mood outcomes over time.
A systematic review published in the British Journal of Nutrition found that higher adherence to a Mediterranean dietary pattern was consistently associated with reduced risk of depressive symptoms and common mental disorders, particularly in long-term studies (Aucoin & Eedy, 2023).In clinical settings, results are equally compelling. A 2024 meta-analysis reviewing multiple intervention trials reported that individuals diagnosed with depression who were supported in adopting a Mediterranean-style diet experienced greater improvements in depressive symptoms compared to those continuing with their usual eating habits (Molero et al., 2025).
Importantly, these benefits appear strongest when the diet is followed consistently — reinforcing the idea that mental wellbeing is shaped by long-term habits rather than short-term changes.
So why Olive Oil?
Olive oil plays a central role in the Mediterranean diet, often accounting for 20–25% of total daily energy intake. It replaces butter and refined vegetable oils, providing mostly monounsaturated fat (oleic acid) alongside naturally occurring polyphenols.
While olive oil doesn’t work in isolation, researchers believe it contributes meaningfully to the mental health benefits observed in Mediterranean dietary patterns.
In observational cohort studies tracking people over many years, higher olive oil intake has been associated with:
- Lower incidence of depression
- Improved self-reported wellbeing
- Reduced risk of developing mood disorders later in life (Sánchez-Villegas et al., 2019)
Clinical Trials
Some of the most interesting findings come from controlled human trials:
A double-blind randomised trial published in the Journal of the Academy of Nutrition and Dietetics found that patients with major depression who consumed extra-virgin olive oil daily showed significantly greater improvement in depressive symptoms compared to those consuming sunflower oil (Foshati et al., 2022)
In another study involving adults with obesity, participants who supplemented their diets with extra-virgin olive oil for 12 weeks experienced a 55% reduction in depression scores and a 38% reduction in anxiety symptoms, compared to controls (Canheta et al., 2021).
- Even short-term effects have been observed. A small Japanese study found that consuming olive oil with a meal reduced physiological stress markers measured via cerebral blood flow patterns within an hour (Mitsukura et al., 2021).
Observational Research
Long-term population studies generally support these findings. People who regularly consume olive oil as part of a balanced diet tend to show lower rates of depression over time.
Cross-sectional studies (one-time dietary snapshots) have produced mixed results, which researchers attribute to lifestyle confounding and reverse causation — for example, individuals already experiencing depression may alter their eating habits (Aucoin & Eedy, 2023).
Overall, when looking at higher-quality, long-term data, olive oil consumption is more often associated with positive mental health outcomes than negative ones.
Researchers propose several mechanisms through which olive oil could influence mood and emotional resilience:
Anti-Inflammatory Effects
Chronic low-grade inflammation is increasingly linked to depression and anxiety. Extra-virgin olive oil contains compounds such as oleocanthal, oleuropein, and oleacein, which have demonstrated anti-inflammatory activity comparable to mild non-steroidal anti-inflammatory drugs (Aucoin & Eedy, 2023).
Reducing inflammation may help ease one biological contributor to mood disorders.
Antioxidant Protection
Oxidative stress can damage brain cells and disrupt neurotransmitter function. Olive oil’s polyphenols act as antioxidants, helping to neutralise oxidative damage and support neural health (Canheta et al., 2021).
Animal studies suggest olive oil consumption may increase levels of glutathione — one of the brain’s key protective antioxidants.
Healthy Fats and Brain Function
Oleic acid supports cell membrane health and efficient nerve signalling. Replacing saturated fats with olive oil improves cardiovascular function and cerebral blood flow, indirectly supporting cognitive and emotional health (Harvard Health, 2024).
Neurotransmitter Regulation
Preliminary animal studies suggest olive oil intake may influence serotonin and dopamine pathways — chemicals closely involved in mood regulation — potentially contributing to antidepressant and anxiety-reducing effects (Aucoin & Eedy, 2023).
The Gut–Brain Connection
Olive oil may also influence the gut microbiome, promoting beneficial bacteria linked to improved stress resilience and mood regulation. This gut–brain interaction is an emerging area of research, but early findings are promising (Mitsukura et al., 2021).
Final Thoughts
Olive oil should never replace professional mental health care, but research supports its role as part of a broader, balanced approach to wellbeing. As nutritional psychiatry continues to evolve, olive oil remains one of the most accessible, evidence-backed ingredients we can turn to — quietly supporting both body and mind.
And on days like Blue Monday, that feels like a good place to start.
Sources & Further Reading
- Aucoin, M., Eedy, V. (2023)
The Role of Olive Oil and Its Constituents in Mental Health: A Scoping Review
British Journal of Nutrition - Foshati, S. et al. (2022)
Extra-Virgin Olive Oil Improves Depression Symptoms in Patients With Major Depression: A Double-Blind Randomized Controlled Trial
Journal of the Academy of Nutrition and Dietetics - Canheta, A. et al. (2021)
Effects of Extra Virgin Olive Oil Consumption on Anxiety and Depression in Adults With Obesity
Nutrients - Mitsukura, Y. et al. (2021)
Evaluation of Olive Oil Effects on Human Stress Response by Measuring Cerebral Blood Flow
Food Science & Nutrition - Sánchez-Villegas, A. et al. (2019)
PREDI-DEP Trial: Effect of a Mediterranean Diet Enriched With Extra Virgin Olive Oil on Depression Relapse
BMC Psychiatry - Molero, P. et al. (2025)
Diet Quality and Depression Risk: Systematic Review and Meta-Analysis
Journal of Affective Disorders - Harvard Health Publishing (2024)
Mediterranean Diet May Help Ease Depression - World Health Organization (WHO)
Mental Health: Strengthening Our Response