Hydroxytyrosol - A Secret to Olive Oil Being Healthy

Hydroxytyrosol is a phenolic phytochemical found mainly in olive leaf and extra virgin olive oil. Hydroxytyrosol is found in olives, extra virgin olive oil, and red wine and might be one of their most potent determinants for the recommendation of the Mediterranean diet (which includes ample amounts of wine, olives, and olive oil) to improve health over the past few decades. Hydroxytyrosol is mainly found in olive fruit and, therefore, in olive oil. However, many different factors influence its concentration in the olive crop, including cultivar, ripening stage, geographic origin, and extraction methods.[1]

Hydroxytyrosol is easily absorbed (in our ileum and jejunum) and bioavailable (more so in males) even from ingesting red wine, olives, or olive oil. Bacteria within our intestines might also ferment hydroxytyrosol, leading to further bioavailability and absorption. Hydroxytyrosol is fat and water-soluble so the supplement can be taken at any time, with or without food. Hydroxytyrosol is also endogenously produced within our body as a dopamine metabolite.

Hydroxytyrosol has been studied to help improve health in people suffering from cardiovascular diseases, cerebrovascular disease, and systemic inflammation. Hydroxytyrosol has been studied to help improve health in people suffering from cardiovascular diseases, cerebrovascular disease, and systemic inflammation. Hydroxytyrosol protects our vascular system as an antioxidant, a vasodilator, as an anti-platelet aggregator to help prevent improper blood clotting, and it reduces excessive vascular inflammation (including excessive inflammation triggered by Gram-negative bacteria dysbiosis). Hydroxytyrosol supplementation reduces elevated blood pressure. Hydroxytyrosol also reduces heart muscle injury from restrictive or lack of blood flow (heart attack) by suppressing pro-inflammatory cytokines, improving mitochondrial electron transport chain functioning, increasing mitochondrial biogenesis, reducing oxidative stress, and preserving our heart muscle and mitochondrial function. Hydroxytyrosol (can cross our blood-brain barrier) might improve the health of people suffering from a cerebrovascular incident (stroke, for example) by restoring proper blood flow and mitochondrial function to an oxygen-starved brain. Finally, hydroxytyrosol has been shown to reduce elevated blood glucose, blood triglycerides, LDL (low-density lipoprotein) cholesterol, and increase good HDL (high-density lipoprotein) cholesterol.[2]

Hydroxytyrosol works well as an anti-inflammatory phytochemical. Hydroxytyrosol reduces the production of many Th1 (https://selfhacked.com/blog/supplements-foods-exercise-right-type-th1-vs-th2-dominance/)[3] cytokines and helps reduce Gram-negative endotoxin triggered excessive inflammation. “Hydroxytyrosol has been described as one of the polyphenols of EVOO with the most potent anti-inflammatory effects, which involve (1) inhibition of nitric oxide (NO) and prostaglandin E2 (PGE2) production; (2) decreased secretion of pro-inflammatory cytokines (interleukin (IL)-1α, IL-1β, IL-6, IL-12, tumor necrosis factor-α (TNF-α) and chemokines such as C-X-C motif chemokine 10 (CXCL10)/interferon γ-induced protein 10 (IP-10), (C-C motif) ligand 2 (CCL2)/monocyte chemoattractant protein 1 (MPC-1); and (3) decreased gene expression of inducible NO synthase (iNOS), IL-1α, CXCL10/IP-10, macrophage inflammatory protein-1β (MIP-1β), matrix metalloproteinase-9, and prostaglandin E2 synthase (PGES). Some pro-inflammatory cytokines, such as TNF-α and IL-1β and reactive oxygen species, have been shown to activate the redox-sensitive transcription factor nuclear factor-κB (NF-κB), which is crucial in a number of cellular processes such as inflammation, immunity, cell proliferation and apoptosis. NF-κB activation is related to pro-inflammatory pathways, by triggering (1) the expression of genes encoding pro-inflammatory cytokines such as TNF-α, IL-1, IL-6 and IL-17, chemokines, and adhesion molecules; and (2) the activation of inflammasome NLRP3 (nucleotide-binding oligomerization domain (NOD), leucine-rich repeat containing family, pyring domain containing 3) acting in the priming phase. In agreement with this contention, HT supplementation in TNF-α-activated human umbilical vein endothelial cells (hECs) down-regulated NF-κB signaling by reducing protein levels of phosphorylated inhibitor of κB kinase αβ (IKKαβ), inhibitor of κBα (IκBα), and p65, which are crucial in the NF-κB pathway, supporting the role of NF-κB inactivation in the anti-inflammatory action of HT.” Finally, hydroxytyrosol is a potent antioxidant that reduces reactive oxygen species formation within our mitochondria, cells, and tissues, which can relieve oxidative stress and reduce inflammation and pain.[4] [5]

Hydroxytyrosol has multiple mechanisms for improving mitochondrial health. Hydroxytyrosol acts as an antioxidant against reactive oxygen species formation within our mitochondria, enhancing the efficiency of our electron transport chain. Hydroxytyrosol activates phase II detoxification enzymes and normalizes glutathione (a phase II enzyme) production and utilization, including within our mitochondria. Hydroxytyrosol increases mtDNA (mitochondrial DNA) expression, which measures mitochondrial biogenesis. Hydroxytyrosol activates phosphorylation of AMPK (5’ AMP-activated protein kinase), which is one of the most critical pathways in upregulating PGC-1α (peroxisome proliferator-activated receptor gamma coactivator 1-alpha), the master regulator of mitochondrial biogenesis. Hydroxytyrosol also improves mitochondrial biogenesis by upregulating the genes Nrf1 (nuclear respiratory factor 1), Nrf2 (nuclear respiratory factor 2), and the binding protein Tfam (transcription factor A, mitochondrial) from which the protein PGC-1α activates.[6] [7] [8] [9]

Hydroxytyrosol ingestion from olives, extra virgin olive oil, and red wine (within moderation) is generally well absorbed and tolerated. Over-ingestion of olives or extra virgin olive oil might cause gastrointestinal upset for people with issues (https://www.fixyourgut.com/bile-reflux-improve-fat-digestion/) digesting fat. If you frequently ingest black olives, I recommend that you avoid black olives with added iron (ferrous) to maintain color, which can contribute to iron overload, dysbiosis, and leaky gut from the oxidation of vitamin C within the gut.[10]

Here are some recommendations to help you find excellent quality organic extra virgin olive oil and how to maintain the quality:

Look for organic extra virgin olive oil stored in a dark bottle to protect it from light oxidation.
Look for first pressed or cold-pressed organic extra virgin olive oil.
Look for extra virgin olive oil grown and processed in California and organic if possible. I recommend and use Enzo olive oil (https://enzooliveoil.com/).
Store it in a cool, dark environment like the back of your cupboard or pantry.
Only consume organic extra virgin olive oil; do not heat or cook with it.

Hydroxytyrosol supplementation is also generally well tolerated with the rare instance of a systemic allergic reaction.