What Is Hydroxytyrosol? Explore 8 Benefits Of Hydroxytyrosol
Hydroxytyrosol, a compound with a long name, is a powerful antioxidant found in pure olives and is particularly famous in the Mediterranean region. Part of what makes olives a superfood with extremely rich nutritional content is the presence of Hydroxytyrosol. To help you better understand this compound, let’s dive into its benefits in this article!
Before exploring further, please read the disclaimer located at the end of this webpage.
Key Takeaways
- Hydroxytyrosol is a phenolic compound with strong antioxidant properties.
- It supports cardiovascular health, shows potential cancer-fighting properties, reduces inflammation, and protects the skin, eyes, and more.
- It is suitable for those seeking natural supplements without significant side effects.
- You can consume Hydroxytyrosol through supplements or by eating foods like olives, olive oil, and more.
What Is Hydroxytyrosol?
Hydroxytyrosol is an organic compound derived naturally, primarily found in the fruits, leaves, and pulp of olives, olive oil, and wine, with the highest concentration in ripe olives [1].
It is a powerful antioxidant formed through the hydrolysis of a substance called oleuropein, produced in olive flesh as a defence mechanism against pathogens and herbivores [2]. To understand its benefits, we first need to know how Hydroxytyrosol works!
What Does Hydroxytyrosol Do?
Thanks to its origins, Hydroxytyrosol is particularly nutritious and has multiple health benefits. This has been clearly demonstrated by the Mediterranean diet, rich in olives, which has been shown to impact health and reduce cardiovascular disease rates positively.
Hydroxytyrosol is water-soluble and is absorbed through the small and large intestines. Uniquely, it is the only polyphenol capable of crossing the blood-brain barrier, enabling it to combat free radicals in the nervous system significantly [3].
More specifically, after Hydroxytyrosol is fully developed from oleuropein, it enters the body and helps inhibit the oxidation of LDL cholesterol—a risk factor for atherosclerosis, heart attacks, or strokes [4].
8 Benefits Of Hydroxytyrosol
Antioxidant Properties
Hydroxytyrosol demonstrates its antioxidant effects by stimulating the production of antioxidant enzymes through modulation of the nuclear factor erythroid 2-related factor 2 (Nrf2) pathway.
Furthermore, a study published in the International Journal of Molecular Sciences shows that it induces protein synthesis, leading to DNA repair or phase II detoxification enzymes. It enhances antioxidant networks like superoxide dismutase (SOD), glutathione peroxidase (GPx), and catalase (CAT) [5].
Additionally, an in vitro study by Rietjens and colleagues showed that HT stimulates pathways recognizing the presence of ROS and can protect against LDL oxidation even at low concentrations [6].
Anticancer Activity
One of the most notable benefits of Hydroxytyrosol is its potential anticancer activity. Recent studies have shown that Hydroxytyrosol has significant applications in countering tumor growth, particularly in cases of colorectal cancer, breast cancer, and skin cancer [7].
This development holds great promise in medical research, especially for those concerned about cancer-related diseases. By incorporating Hydroxytyrosol into your routine, you may find reassurance in reducing such risks.
Anti-Inflammatory Activity
Hydroxytyrosol acts as an inhibitor of cyclooxygenase-1 and -2, which convert arachidonic acid into prostaglandins responsible for pain and inflammation. Its effectiveness is comparable to widely used anti-inflammatory drugs like ibuprofen and celecoxib [8].
Studies have also demonstrated that extra virgin olive oil, rich in polyphenols, significantly reduces levels of inflammatory markers such as interleukin-6 (IL-6) and C-reactive protein (CRP) compared to refined olive oil [9].
Additionally, Hydroxytyrosol has been shown to improve endothelial dysfunction, lipid profiles, and hemostatic profiles, as well as reduce inflammation, as noted in a comprehensive review of its medical applications [10].
Antimicrobial Activity
While Hydroxytyrosol is recognized for its strong antimicrobial properties, some studies suggest these effects are less pronounced than previously reported, sparking ongoing scientific debates. For instance, a 2016 study published in the Journal of Biotechnology on Hydroxytyrosol’s antibacterial activity found it to be limited and less significant compared to earlier claims [11].
However, Hydroxytyrosol has demonstrated potent antioxidant effects against specific microorganisms such as Escherichia coli, Candida albicans, Clostridium perfringens, Streptococcus mutans, and Salmonella enterica.
Bisignano and colleagues emphasized Hydroxytyrosol’s dual role as an antibacterial and antiparasitic agent, functioning through the reduction of ROS generated by bacterial biofilms. Nevertheless, further research is needed to validate these effects fully [12].
Antiatherogenic Capacity And Cardioprotective Effect
As discussed earlier, once oleuropein converts into Hydroxytyrosol and enters the body, it inhibits LDL cholesterol oxidation, effectively reducing the risks of atherosclerosis, heart attacks, and strokes [13].
Furthermore, studies have shown that Hydroxytyrosol eliminates free radicals, thereby reducing the oxidation of low-density lipoproteins (LDL) and potentially lowering the risk of arterial plaque buildup [14].
Antithrombotic Activity
By reducing atherosclerosis and inflammation, hydroxytyrosol aids in breaking down cellular fibres that contribute to thrombus formation. As a result, it helps lower the risk of blood clots, strokes, and heart attacks [15].
Retino-Protective Activity
A study on hypertensive mice with olive-enriched diets revealed that Hydroxytyrosol significantly reduced NADPH oxidase activity and gene/protein expression, particularly the NOX2 isoform, in the retina. These findings suggest Hydroxytyrosol’s potential to protect retinal health and combat eye conditions like macular degeneration [16].
Skin Related Effects
The powerful antioxidant properties of Hydroxytyrosol shield the skin from UV-induced damage and slow down cellular aging processes. This makes it an essential ingredient in skincare routines for those seeking to maintain healthy, youthful skin [17].
Further research has concluded: "Hydroxytyrosol protects against UV radiation, providing a neuroprotective effect. As skin is exposed daily to ultraviolet radiation (UVR), Hydroxytyrosol and its metabolites act as radical scavengers for skin cells, significantly reducing DNA breakdown caused by UVB rays" [18].
Protector Of Eyes
In addition to its retinal protective effects, the powerful antioxidant effects of Hydroxytyrosol also have the ability to protect eye tissues and cells from oxidative stress, helping to support healthier vision and increase aging and eye chemistry [19].
How Much Hydroxytyrosol Per Day Should You Take?
The daily dosage of Hydroxytyrosol may vary depending on the intended use and individual preference. However, studies conducted on both humans and animals generally suggest a dosage of 20–50 mg per day, adjustable according to individual tolerance.
On the other hand, the European Food Safety Authority (EFSA) recommends consuming 5 mg of Hydroxytyrosol and its derivatives in olive oil daily to achieve physiological benefits for cardiovascular health [20].
To ensure safety and effectiveness, it’s essential to adhere to the recommended dosages provided by health experts or follow the instructions from the supplement manufacturer.
Hydroxytyrosol Side Effects
Hydroxytyrosol extracted from olives is considered nearly free of side effects. There are no specific records of health issues caused by consuming olives or olive-derived extracts.
However, personal preferences might make olives less palatable due to taste. You can avoid this by using neutral-flavored or non-distinctively flavored extracts. Additionally, overconsumption might lead to digestive discomfort, a natural reaction from the intestinal system.
What is the Best Way to Get Hydroxytyrosol from Olives?
As shown, Hydroxytyrosol is found not only in the fruit but also in the leaves, pulp, and extracts of olive oil. The highest concentrations are found in ripe olives or high-content extracts from these fruits, making them the best sources for supplementing Hydroxytyrosol.
It can also be found in wine and other related plants that you may consider adding to your diet based on preference. Furthermore, numerous supplements containing purified hydroxytyrosol extracts are available today, providing highly effective options to support your health.
Frequently Asked Questions
Is Hydroxytyrosol Safe?
Absolutely. Hydroxytyrosol is fundamentally safe when consumed at the recommended dosage of 2–50 mg/day. To be extra cautious, consult medical professionals for personalized advice.
What Foods Are High In Hydroxytyrosol?
Parts of the olive plant are rich in Hydroxytyrosol. It is also found in wine and olive oil.
Does Hydroxytyrosol Help With Weight Loss?
Hydroxytyrosol may offer certain weight loss benefits. In one study involving 11 overweight and type 2 diabetic patients, the intake of Hydroxytyrosol without altering their diet led to reduced BMI, body weight, fasting glucose levels, glycated hemoglobin, and visfatin levels. Statistical significance in body fat reduction was demonstrated after consuming 15 mg of Hydroxytyrosol daily as gastro-resistant capsules for three weeks without dietary changes [21].
What Does Hydroxytyrosol Do for The Skin?
Hydroxytyrosol protects the skin from UV damage, particularly UVB rays. It reduces the formation of free radicals, counters aging signs, and slows down DNA degradation. Its metabolites act as free radical scavengers for skin cells, making the skin smoother and more youthful.
Which Olive Oil Has the Highest Hydroxytyrosol?
Extra virgin olive oil is considered to have the highest hydroxytyrosol content due to its natural extraction process, without refining.
Conclusion
As we have learned, Hydroxytyrosol is a powerful antioxidant derived from olive oil, offering numerous health benefits, including cardiovascular support, anticancer properties, anti-inflammatory and antimicrobial effects, eye protection, and skincare benefits. For the best results, ensure you use high-quality hydroxytyrosol extracts at an appropriate dosage.
References
- [1] Fernández-Mar MI, Mateos R, Garcia-Parrilla MC, Puertas B, Cantos-Villar E (2012-02-15). "Bioactive compounds in wine: Resveratrol, hydroxytyrosol and melatonin: A review". Food Chemistry. 130 (4): 797–813. doi:10.1016/j.foodchem.2011.08.023. ISSN 0308-8146.
- [2] Charoenprasert S, Mitchell A (July 2012). "Factors influencing phenolic compounds in table olives (Olea europaea)". Journal of Agricultural and Food Chemistry. 60 (29): 7081–7095. doi:10.1021/jf3017699. PMID 22720792.
- [3] Marcelino G, Hiane PA, Freitas KC, Santana LF, Pott A, Donadon JR, Guimarães RC (August 2019). "Effects of Olive Oil and Its Minor Components on Cardiovascular Diseases, Inflammation, and Gut Microbiota". Nutrients. 11 (8): 1826. doi:10.3390/nu11081826. PMC 6722810. PMID 31394805.
- [4] [14] [15] Martínez-González MA, Gea A, Ruiz-Canela M (March 2019). "The Mediterranean Diet and Cardiovascular Health". Circulation Research. 124 (5): 779–798. doi:10.1161/CIRCRESAHA.118.313348. PMID 30817261.
- [5] [12] [18]Arangia, Alessia, et al. “Hydroxytyrosol and Its Potential Uses on Intestinal and Gastrointestinal Disease.” International Journal of Molecular Sciences, vol. 24, no. 4, Feb. 2023, p. 3111. https://doi.org/10.3390/ijms24043111.
- [6] Rietjens S.J., Bast A., Haenen G.R.M.M. New Insights into Controversies on the Antioxidant Potential of the Olive Oil Antioxidant Hydroxytyrosol. J. Agric. Food Chem. 2007;55:7609–7614. doi: 10.1021/jf0706934.
- [7] Carrera-González, M. P., et al. “Protective Role of Oleuropein and Its Metabolite Hydroxytyrosol on Cancer.” Trends in Food Science & Technology, vol. 31, no. 2, Mar. 2013, pp. 92–99. https://doi.org/10.1016/j.tifs.2013.03.003.
- [8] [9] https://pmc.ncbi.nlm.nih.gov/articles/PMC4428486/
- [10] [11] Bertelli, Matteo, et al. “Hydroxytyrosol: A Natural Compound With Promising Pharmacological Activities.” Journal of Biotechnology, vol. 309, Dec. 2019, pp. 29–33. https://doi.org/10.1016/j.jbiotec.2019.12.016.
- [14] [20] Vilaplana-PéRez, Cristina, et al. “Hydroxytyrosol and Potential Uses in Cardiovascular Diseases, Cancer, and AIDS.” Frontiers in Nutrition, vol. 1, Oct. 2014, https://doi.org/10.3389/fnut.2014.00018.
- [16] [19] Santana-Garrido, Álvaro, et al. “Retinoprotective Effect of Wild Olive (Acebuche) Oil-Enriched Diet Against Ocular Oxidative Stress Induced by Arterial Hypertension.” Antioxidants, vol. 9, no. 9, Sept. 2020, p. 885. https://doi.org/10.3390/antiox9090885.
- [17] Wang, Xiaoling, et al. “The Whitening Properties of the Mixture Composed of Pomegranate, Osmanthus and Olive and the Protective Effects Against Ultraviolet Deleterious Effects.” Clinical Cosmetic and Investigational Dermatology, vol. Volume 14, May 2021, pp. 561–73. https://doi.org/10.2147/ccid.s302997.
- [21] Fytili, Christina, et al. “Effect of Long-Term Hydroxytyrosol Administration on Body Weight, Fat Mass and Urine Metabolomics: A Randomized Double-Blind Prospective Human Study.” Nutrients, vol. 14, no. 7, Apr. 2022, p. 1525. https://doi.org/10.3390/nu14071525.
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