Hydroxytyrosol For Weight Loss: Is It Worth A Try?

More and more people are turning to Hydroxytyrosol for weight loss. Hydroxytyrosol is one of the antioxidant compounds found in olives. Research has shown that it may help reduce fat and improve metabolic function, making it a promising weight loss option.

Hydroxytyrosol for weight loss is also considered quite safe and has various ways to be used. In this article, we explore its benefits and how you can use Hydroxytyrosol for your body.

Can Hydroxytyrosol Help You Lose Weight?

Hydroxytyrosol can help with weight loss, but its effects may not always last long. In a study, a group of overweight women was divided into three groups: one group took 15 mg of Hydroxytyrosol per day, another took 5 mg per day, and the third group took a placebo.

The results showed that the group taking 15 mg per day experienced noticeable weight loss and a significant reduction in visceral fat after 4 weeks. However, by weeks 12 and 24, the effects were diminished [1].

This means that while Hydroxytyrosol can help with weight loss if you’re expecting long-lasting results, you may need to combine it with a proper diet and exercise routine. Regardless, Hydroxytyrosol is a safe and easy-to-use option, and if you're looking for additional support in your weight loss journey, it may be worth a try!

Benefits Of Hydroxytyrosol For Weight Loss

Improved Mitochondrial Function

One way Hydroxytyrosol supports weight loss is by improving mitochondrial function, which plays a crucial role in energy production. Studies have shown that Hydroxytyrosol helps stimulate mitochondrial activity, thereby enhancing fat-burning and energy metabolism.

As a result, Hydroxytyrosol not only helps reduce fat but also improves overall health and minimizes liver issues like non-alcoholic fatty liver disease (NAFLD), a risk factor for weight gain and obesity [2].

Increased Metabolism

Hydroxytyrosol may help improve the health of fat tissue when eating a high-fat diet. When we consume excessive fat, fat tissue can become inflamed and damaged and accumulate more fat, leading to metabolic issues.

Hydroxytyrosol helps mitigate these negative effects by regulating cellular mechanisms to reduce inflammation, protect cells, and reduce further fat accumulation [3].

Simply put, Hydroxytyrosol doesn't necessarily "boost metabolism" in the traditional sense but helps fat tissue function more healthily, especially when our diet is unbalanced, a very effective mechanism for weight loss.

Reduced Oxidative Stress

Another benefit of Hydroxytyrosol is its ability to reduce oxidative stress.
Oxidative stress occurs when the body has an excess of free radicals that can damage cells and tissues. Hydroxytyrosol helps protect cells from damage, reduces inflammation, and prevents the aging process of blood vessels [4].

Thanks to its antioxidant properties, it supports cardiovascular health and protects the functions of blood vessels. You might not immediately see its weight loss effects from this alone. To better understand its impact, let's look at another study.

This study showed that Hydroxytyrosol reduced oxidative stress, inflammation, and cellular damage in goldfish fed a high-fat diet. After 10 weeks, the goldfish on the high-fat diet showed liver cell damage, but when supplemented with Hydroxytyrosol, this condition improved significantly.

Hydroxytyrosol helps the cells recover better by regulating mitochondrial function and protecting cell health. By improving mitochondrial function, Hydroxytyrosol may help boost metabolism and support overall health, which in turn helps the body process excess fat more efficiently [5].

Gut Microbiota Modulation

A study investigated how Hydroxytyrosol’s effect on the gut microbiome contributes to weight loss. The research found that Hydroxytyrosol can help reduce obesity and insulin resistance in mice fed a high-fat diet.

Hydroxytyrosol improves gut bacteria balance, supporting better gut function, reducing inflammation, and decreasing fat buildup in the liver, which contributes to reducing the likelihood of obesity and insulin resistance [6].

Hydroxytyrosol Side Effects

Hydroxytyrosol is commonly found in olive oil and has been widely studied for its various health benefits. While it is considered safe with no known serious side effects, mutations, or genotoxicity, more research is needed to confirm its long-term safety [7].

Even when Hydroxytyrosol has been tested at very high doses in animals, no severe side effects were observed. At doses up to 2000 mg/kg, the only noted impacts were soft or loose stools, with no significant toxicity.

Furthermore, even at an extremely high dose of 5000 mg/kg, there were no fatalities or dangerous symptoms. Studies over 13 weeks using pure Hydroxytyrosol at 500 mg/kg also showed no side effects, indicating that Hydroxytyrosol is quite safe [8].

How Much Hydroxytyrosol Per Day?

The typical dose of Hydroxytyrosol used is around 10 mg per day, divided into 4 doses, with each dose being 2 pills. This has been shown to effectively reduce inflammation, alleviate pain, and improve daily mobility [9].

As mentioned earlier, Hydroxytyrosol has been studied and used in higher doses of up to 5000 mg/kg, which is still considered quite safe [8].

When you consume Hydroxytyrosol, it is excreted by the body through urine, typically taking about 6 hours to be fully eliminated. The elimination time and process can vary depending on how Hydroxytyrosol is consumed (such as from olive oil, wine, or as an isolated extract) and may differ between humans and animals.

How To Take Hydroxytyrosol For Weight Loss

What Foods Are High In Hydroxytyrosol?

To naturally provide Hydroxytyrosol, you can find it primarily in the following foods [10]:

• Olive Oil: This is the main source of Hydroxytyrosol, especially extra virgin olive oil. For health benefits, the European Food Safety Authority (EFSA) recommends that olive oil contains at least 5 mg of Hydroxytyrosol per 20g of oil.
• Olives: The fruit itself, especially when processed.
• Olive Leaves: Though less common, they also contain Hydroxytyrosol.
• Grapes and Wine: Hydroxytyrosol is also found in grapes and wine due to the fermentation and oxidation processes.

Hydroxytyrosol Supplements

One of the most convenient ways to take Hydroxytyrosol is through capsules.
For optimal results, it is recommended to take one hydroxytyrosol capsule daily, along with 8-10 oz of water. You can take it at any time of the day, but it's best to do so after meals to improve absorption.

However, it's important to choose certified, safe products to ensure quality. Look for products with verifiable certifications, ideally, those that make the certification transparent to ensure trustworthiness.

Is Hydroxytyrosol In Olive Oil Better Than Hydroxytyrosol Supplements?

Both Hydroxytyrosol in olive oil and in capsule form are effective ways to use Hydroxytyrosol.

Olive oil is a natural source of Hydroxytyrosol, and by using it, you can also benefit from the other nutrients it contains. It’s easy to incorporate olive oil into your daily meals, such as in salads or for cooking.

Hydroxytyrosol capsules, on the other hand, provide a precise dosage that is easy to absorb and control. If you want a higher dose of Hydroxytyrosol with quick results, capsules are a better option. Furthermore, capsules are often combined with other nutrients to provide additional health benefits.

In summary, if you prefer a more natural and easy supplement throughout your meals, olive oil is a great choice. However, if you need a larger, more accurate dose with faster results, capsules will help you achieve quicker effects.

Conclusion

If you're looking for a solution to support weight loss, Hydroxytyrosol is a great option to consider. It is also considered safe. However, for sustainable results, it is important to combine it with a balanced diet and regular exercise. I hope this article has provided you with valuable information about Hydroxytyrosol.