Few foods have a reputation as large as olive oil. It is the backbone of the Mediterranean diet, a staple of kitchens across the Gulf, and an ingredient in countless skin and hair remedies shared online. The reality is more nuanced: the case for eating olive oil, especially extra virgin, is reasonably strong, while the case for putting it on your skin or hair is much weaker and, in some situations, goes the other way.

This guide separates what research supports from what is hype. It covers the real health benefits of olive oil when you eat it, what studies show about using it on skin and hair, who should avoid topical use, and how to choose and store a good bottle.

What Is Olive Oil, and What Makes It Different?

Olive oil is the fat pressed from olives. It is mostly monounsaturated fat (about 73 grams per 100 grams, mainly oleic acid), with smaller amounts of saturated and polyunsaturated fat, and it provides vitamin E. Extra virgin olive oil (EVOO) is the least processed grade, extracted mechanically without chemical refining, and it keeps the most polyphenols, including hydroxytyrosol, oleocanthal and oleuropein. These compounds give EVOO its peppery, slightly bitter taste, and they are the main reason researchers distinguish it from refined olive oil.

Type	How it is made	Best used for
Extra virgin	Cold mechanical extraction, no chemical refining, highest polyphenols and flavour	Salads, dipping, finishing dishes, everyday cooking
Virgin	Mechanical extraction with slightly lower quality standards	Cooking and dressings
Refined or “pure” olive oil	Refined, often blended with virgin oil, milder taste and fewer polyphenols	High heat cooking where flavour is not the goal

Olive Oil Benefits for Health

Heart Health

Heart health is where the evidence is best. In a large analysis of data from the PREDIMED trial, which followed adults aged 55 to 80 at high cardiovascular risk, those who ate the most olive oil had about 35 percent lower risk of cardiovascular disease than those who ate the least, and for extra virgin olive oil the reduction was about 39 percent. Each additional 10 grams a day of extra virgin olive oil was linked to a lower risk of cardiovascular disease and death. The same analysis found no significant link with cancer or overall mortality. Importantly, this part of PREDIMED was an observational analysis, so it shows an association and cannot prove that olive oil caused the benefit. You can read the details in the BMC Medicine paper.

Regulators have taken a cautious view. The US Food and Drug Administration allows a qualified claim stating that “limited and not conclusive scientific evidence suggests that eating about 2 tablespoons (23 grams) of olive oil daily may reduce the risk of coronary heart disease due to the monounsaturated fat in olive oil.” The claim applies when olive oil replaces a similar amount of saturated fat and does not raise your total calories, as set out in the Federal Register notice. In plain terms, the benefit comes from swapping butter, ghee or other saturated fats for olive oil, not from adding it on top of everything else you eat.

Protection of Blood Fats From Oxidation

Extra virgin olive oil contains polyphenols that can help protect blood lipids from oxidative damage under specified conditions. The European Union permits a particular qualified polyphenol-related statement only when a product meets its defined composition and labelling criteria. Not every bottle qualifies, and this laboratory-related claim should not be read as proof that olive oil prevents heart attacks.

A Healthier Replacement Fat

Much of olive oil’s reputation comes from what it replaces. Used instead of butter, cream or palm oil, it lowers the saturated fat in your diet, and it is the main added fat in the Mediterranean diet, which is consistently linked with better heart health. Olive oil is also a good carrier for vegetables, legumes and fish, which makes healthy foods more appetising.

Is It Safe to Cook With?

Yes, for most home cooking. A review of the research on heating oils reports that extra virgin olive oil is fairly resistant to oxidation because it is mostly monounsaturated fat and contains antioxidants. In a study cited there that heated ten oils at a high temperature, extra virgin olive oil formed the lowest level of harmful polar compounds, lower than canola and grapeseed oil, and smoke point turned out to be a poor predictor of how much oxidation occurred. The same review notes that the studies are limited and that very long, high heat frying may suit other stable oils better. Read the summary on Nutrition Advance.

How Much to Use

Olive oil is energy dense, supplying roughly 120 calories per tablespoon. The FDA has issued qualified cardiovascular-health claims for olive oil and for high-oleic-acid oils, with different serving examples. These are limited-evidence labelling claims, not prescriptions to consume a fixed dose. The most useful approach is to replace some saturated fats with unsaturated oils without increasing total calories. See the FDA’s explanation of its oleic-acid claim. This fits into a wider approach to nutrition and physical activity for optimal health.

Olive Oil Benefits for Skin

Many websites claim that olive oil moisturises, heals and protects the skin. The research is less encouraging, particularly for children and for people prone to eczema.

What Studies Show

• Adults: in a randomised study in Pediatric Dermatology, 19 adult volunteers, with and without a history of atopic dermatitis, applied olive oil to one forearm twice a day for several weeks. Olive oil significantly reduced the integrity of the outer skin layer and caused mild redness, while sunflower seed oil preserved the barrier and improved hydration. The authors advised against using olive oil for dry skin and for infant massage. See the study abstract.
• Newborns: in a University of Manchester pilot trial of 115 newborns, babies who had olive oil or sunflower oil applied for 28 days developed skin barrier function more slowly than babies who had no oil, and the researchers advised that these oils be avoided on newborn skin until more evidence is available. See the report.
• Dermatologists’ view: in a Dermatology Times report, a dermatologist said olive oil, along with mustard and soybean oil, disrupts the lipid barrier and should probably be avoided, and suggested bland emollients such as petrolatum. Another dermatologist noted that olive oil can feed the yeast Malassezia, which is linked to some inflammatory skin conditions. Read the Dermatology Times article.

What About Oleuropein and Antioxidants?

Laboratory and animal studies suggest that oleuropein, a compound in olives and olive leaves, may protect skin cells from UV damage and help wound healing, and one small human study of an oleuropein formulation reported less redness after UVB exposure. However, most of the work is in cells and animals, and a dermatologist writing in MDedge concluded that human randomised trials are still needed. A purified formulation tested in a lab is not the same as kitchen olive oil spread on your face. See the MDedge column.

Practical Advice for Skin

• Avoid olive oil on babies, children with dry skin and anyone with eczema or atopic dermatitis.
• If you have healthy skin and still want to try it, use a small amount on damp skin, patch test first and stop if you see redness or itching. Be cautious on the face if you are prone to breakouts, since a heavy oil can feel greasy. A suitable face wash for oily skin may be a better fit for your skincare routine.
• Do not rely on olive oil for sun protection. It is not a sunscreen.
• For very dry skin, especially when treating dry skin on the face, a fragrance free moisturiser designed for the purpose is a better evidence based choice, and persistent dryness or rashes deserve a dermatologist’s attention.

Eating olive oil as part of a balanced diet supports general health, but there is no strong proof that it improves your skin from the inside.

Olive Oil Benefits for Hair

Hair care websites promise longer, thicker and shinier hair from olive oil. A review of nine traditional hair oils in the International Journal of Trichology, which included olive oil, found that most claimed benefits come from laboratory, animal or small studies and stated that exaggerated claims are made without adequate substantiation. You can read it on PubMed Central.

• Hair growth: there is no good human evidence that olive oil makes hair grow. The nearest finding is from mice, where topically applied oleuropein promoted the growth phase of hair, which does not tell us anything reliable about olive oil on a human scalp. For persistent shedding, understanding hair loss symptoms, causes and treatments is more useful than relying on olive oil.
• Shine and softness: oils coat the outside of the hair shaft, which can add gloss, reduce frizz and make dry ends feel softer. This is a cosmetic effect, and many people find it worthwhile on thick, dry or coarse hair.
• Scalp: one review mentions that olive oil may act as a barrier that limits fungal penetration of hair, but that finding comes from laboratory work. Olive oil can also feed Malassezia yeast, so people with dandruff or seborrhoeic dermatitis should be cautious.

If You Want to Try an Olive Oil Hair Mask

Trichologists quoted in a TODAY report, speaking about coconut oil but applicable to other heavy oils, advise using such masks about once a month, leaving them on for roughly 30 minutes, then washing twice, because oil left on the scalp for long periods can cause buildup and irritation, and fine or oily hair can be weighed down. Apply a small amount to the lengths and ends rather than the scalp, and skip it if your scalp is oily, itchy or flaky.

How to Choose and Store Olive Oil

• Choose extra virgin: it keeps the most polyphenols and flavour.
• Look at the packaging: dark glass or tins protect the oil from light. A harvest date is more useful than a long best before date.
• Buy from a reputable source: adulteration has been reported in the olive oil trade, so trusted brands and shops matter.
• Store it well: keep the bottle sealed, away from sunlight and the heat of the stove. This matters in the UAE, where kitchens can be warm.
• Use it up: olive oil is best within a few months of opening, because it slowly loses flavour and antioxidants.

Who Should Be Careful?

Olive oil is safe for most people as a food, but keep a few points in mind. It is calorie dense, so those watching their weight should measure it. People with eczema, very sensitive skin or an infant at home should avoid applying it to the skin. Anyone with a rare olive allergy should avoid it entirely. If you have heart disease, diabetes or take medicines for cholesterol, treat olive oil as part of your overall diet and follow the advice of your doctor.

Frequently Asked Questions

Is olive oil good for your health?

Yes, eaten in place of saturated fats it is linked with better heart health, particularly extra virgin olive oil as part of a Mediterranean style diet. The strongest evidence is observational, so it is a helpful habit and not a cure.

How much olive oil should I have a day?

There is no single medically necessary daily amount. When you use olive oil, substitute it for some butter, ghee or other higher-saturated-fat ingredients rather than adding extra calories. Portion size should suit your overall diet.

Is olive oil good for your skin?

Not reliably. In an adult study, olive oil weakened the skin barrier and caused mild redness, and dermatologists generally advise avoiding it on babies and eczema prone skin. Healthy adults may tolerate it, but better moisturisers exist.

Does olive oil make hair grow?

There is no good human evidence that it does. It can make hair look shinier and feel softer, but it is a cosmetic effect.

Is extra virgin olive oil better than regular olive oil?

Extra virgin olive oil generally retains more natural polyphenols than refined olive oil. Both provide predominantly unsaturated fats, and the most important dietary benefit usually depends on the fats they replace.

Can I cook with extra virgin olive oil?

Yes, for most everyday cooking. Research suggests it resists oxidation well when heated, although very long, high heat deep frying may suit other stable oils.

Can I use olive oil on my baby’s skin?

It is best avoided. Studies in newborns found that olive oil slowed the development of the skin barrier, and researchers advised against it until more evidence is available. Ask your paediatrician about gentle emollients.

Does olive oil protect against sunburn?

No. It is not a sunscreen, and you should use a broad spectrum sunscreen and shade in strong sun, especially when caring for your skin in Dubai’s hot weather.