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Migraines are a debilitating condition that affects millions of people globally, with symptoms that range from persistent, severe headaches to nausea and sensitivity to light. As researchers explore remedies, olive oil, particularly extra-virgin olive oil (EVOO), has gained attention for its potential role in alleviating symptoms due to its anti-inflammatory properties and the presence of beneficial compounds.
Anti-Inflammatory Properties of Olive Oil
One of the primary theories surrounding migraine attacks suggests that they stem from inflammation in blood vessels and nerves. Extra virgin olive oil contains phenolic compounds like oleocanthal, which has been found to work similarly to ibuprofen, a common anti-inflammatory medication.
Oleocanthal inhibits COX-1 and COX-2 enzymes. COX-1 is an enzyme that performs essential "housekeeping" functions, such as protecting the stomach lining, while COX-2 is an enzyme that is mainly produced at sites of inflammation and is primarily responsible for pain and swelling. This COX inhibition is the underlying mechanism for the anti-inflammatory effects of medications like ibuprofen, suggesting that oleocanthal acts as a natural anti-inflammatory agent. [1]
When consumed regularly, olive oil's natural anti-inflammatory compounds may reduce the overall inflammation in the brain’s blood vessels, potentially lowering the frequency of migraines. These findings suggest that long-term consumption of extra virgin olive oil may help in preventing some diseases due to oleocanthals' ibuprofen-like COX-inhibiting character. [2]
Omega-3 Fatty Acids and Migraine Reduction
Diets rich in omega-3 fatty acids have been linked to a reduction in migraine frequency and severity. The only randomized controlled trial on diet and migraines to date found that increasing omega-3 intake while reducing omega-6 fatty acids led to fewer headache days among migraine sufferers. While olive oil is not a significant source of omega-3s, it is a staple of the Mediterranean diet, which emphasizes omega-3-rich foods like fish and nuts. By including olive oil in their diets, migraine sufferers may benefit from its anti-inflammatory effects, which can lessen the chances of migraine triggers. [3]
Antioxidant Effects
Olive oil’s natural antioxidants, such as polyphenols, protect the body from oxidative stress—a known factor in migraines. Adding olive oil to your diet may help reduce some of the triggers behind migraine attacks. A high-quality diet rich in phytochemicals and phenolic compounds (such as in the Mediterranean diet) is associated with low migraine severity. Lower intake of phenols and flavonoids from foods such as olive oil, fruits, and vegetables were associated with more severe migraine attacks. [4]
Incorporating Olive Oil into Your Diet
Pairing olive oil with a full Mediterranean-style eating pattern may amplify migraine benefits: you’re not just getting extra-virgin olive oil’s anti-inflammatory phenolics, you’re also shifting the whole diet toward more omega-3–rich fish, fiber-packed plants, and fewer pro-inflammatory fats—an overall mix linked with fewer and shorter headaches and lower disability scores in people with migraine who more closely follow a Mediterranean diet. [5]
To get the most from these potential benefits, choose extra virgin olive oil and make it your go-to fat as often as possible. Use it in place of seed oils and saturated fats not only for raw uses—like salad dressings, drizzling on vegetables, or finishing soups—but also for everyday cooking, including sautéing, roasting, and even baking. Building the habit of reaching for extra virgin olive oil whenever you cook or dress food is one of the simplest, most practical ways to keep those protective phenolic compounds and heart-healthy fats showing up in your meals day after day.
Of course, it’s essential to remember that while olive oil may support migraine management, it should complement—not replace—other treatments. Work with a healthcare provider to develop a comprehensive migraine plan that may include medication, lifestyle strategies, and dietary changes such as adding extra virgin olive oil. Taken together, the anti-inflammatory and antioxidant properties of olive oil, especially as part of a Mediterranean-style diet, make it a promising, food-first strategy for people seeking more control over their migraines.
The North American Olive Oil Association is committed to supplying North American consumers with quality products in a fair and competitive environment; to fostering a clear understanding of the different grades of olive oil; and to expounding the benefits of olive oil in nutrition, health, and the culinary arts. | © North American Olive Oil Association. All Rights Reserved.