Free Health Tool
How Much Olive Oil Do You Need Daily?
How much olive oil should you consume each day for optimal health? Research shows that regular olive oil consumption is associated with significant cardiovascular, cognitive, and longevity benefits — but the ideal amount varies based on your individual health goals. Our calculator helps you find the right daily amount based on the science.
Based on: 5mg daily hydroxytyrosol (EFSA health claim)
Olive Oil Daily Intake Calculator
Your Daily Recommendation
| Product | Daily Amount | Why |
|---|---|---|
|
Olivea Capsule
|
1 capsule | 20mg HXT (4× EFSA) |
|
Ultra High Phenolic
|
1.5–2 tbsp | 1000+ mg/kg |
|
Everyday Organic
|
2–3 tbsp | 580 mg/kg |
Ready to start?
Why Polyphenols Matter More Than Quantity
The EFSA Health Claim
5mg of hydroxytyrosol daily protects LDL cholesterol from oxidation — the only EU-approved health claim for olive oil.
Not All Olive Oil Is Equal
Standard EVOO has <50mg/kg polyphenols. You'd need 6+ tablespoons daily. Ours has 580–1000+ mg/kg.
Hydroxytyrosol (HXT)
The most bioavailable polyphenol, linked to cardiovascular protection, brain health, and longevity.
Optimal Absorption
Our capsules deliver HXT in its natural olive oil medium for maximum bioavailability.
FAQs: Daily Olive Oil Intake & Polyphenols
Hydroxytyrosol (HXT) is a powerful polyphenol found in olive oil. It's one of the most potent antioxidants known, with research linking it to cardiovascular protection, reduced inflammation, and longevity benefits. It's the key compound behind the EFSA-approved health claim for olive oil.
It depends on the polyphenol content. Standard supermarket olive oil requires 4-6 tablespoons to reach the EFSA target. High-phenolic oils like Olivea's Ultra (1000+ mg/kg) need only 1.5-2 tablespoons. Our capsules deliver 20mg HXT in a single capsule — 4× the daily target.
Polyphenols are a broad category of plant compounds. Hydroxytyrosol is a specific polyphenol that makes up about 30% of olive oil's total polyphenols. It's the most bioavailable and extensively researched, which is why the EFSA claim specifically references hydroxytyrosol content.
Polyphenol levels depend on olive variety, harvest timing (early harvest = more polyphenols), processing methods, and storage. Most commercial oils are blended for mild flavor, which means lower polyphenols. Our oils use early-harvest olives and selected cultivars to maximize content.
The only reliable way is third-party lab testing. Taste can indicate polyphenol presence — high-phenolic oils have a peppery, slightly bitter taste — but it's not precise. Look for oils that specify mg/kg of polyphenols. Above 250mg/kg is considered high-phenolic.
Yes. Every batch undergoes third-party testing. Our Everyday Organic tests at 580 mg/kg, Ultra High Phenolic exceeds 1000 mg/kg, and capsules are standardized to 20mg pure hydroxytyrosol per capsule. Certificates of analysis are available upon request.
Both deliver meaningful polyphenols. Capsules offer precise dosing (20mg HXT), convenience, and no taste considerations. Olive oil provides the full polyphenol spectrum plus healthy fats, and integrates into cooking. Many customers use both — capsules for guaranteed intake, EVOO for cooking.
Yes. Olive oil can lose 40%+ of polyphenols within 12 months due to oxidation. Store in a dark, cool place and use within 6 months of opening. Our capsules are nitrogen-flushed to prevent oxidation, maintaining full potency until expiration.
Scientific References
EFSA Health Claim: EFSA Panel (2011). Scientific Opinion on polyphenols in olive oil. EFSA Journal 2011;9(4):2033. View
Estruch, R., et al. (2018). Primary Prevention of Cardiovascular Disease with Mediterranean Diet. NEJM, 378(25).
Martínez-González, M. A., et al. (2019). EVOO Consumption Reduces CV Risk. Circulation, 139(6).
Disclaimer: This calculator provides general guidance based on published research and is not medical advice. Consult a healthcare provider before making significant changes to your diet or supplement routine.
