Can Olive Oil Help With PCOS, Periods, and PMS?

Search for olive oil and PCOS and you will find plenty of confident claims and very little research. So we went looking for the studies. This post covers what has been tested on olive oil for polycystic ovary syndrome (PCOS), period pain, and premenstrual syndrome (PMS), and where the research simply is not there yet. We found no trial of olive oil in women with PCOS, and none in women with PMS.

Three pieces of research are worth knowing. A 2019 study in Nutrients compared 112 women with PCOS and 112 women without it, matched for age and weight, and found that the women with PCOS ate less extra virgin olive oil. A small 2014 trial of 60 university students compared olive oil with ibuprofen for period pain. And a 2020 animal study tested how a compound in olive oil acts on the uterus in rats and mice. All of this is early, and none of it is medical advice.

At a Glance: What the Research Shows So Far •  We found no trial of olive oil in women with PCOS, and none for PMS. •  In a study of 112 women with PCOS and 112 matched women without it, the women with PCOS ate less extra virgin olive oil and had higher testosterone, fasting insulin, and insulin resistance. •  In a 2014 crossover trial of 60 university students with period pain, 25 milliliters of extra virgin olive oil a day for two months was linked to lower pain scores than ibuprofen. The trial was small, had no placebo group, and we found no larger trial confirming it. •  A 2024 review of 33 trials with 2,020 people linked extra virgin olive oil to lower insulin and lower insulin resistance, mostly in people without PCOS. •  No research shows that putting olive oil in your belly button does anything for PCOS.

Why PCOS, Periods, and PMS Get Lumped Together

PCOS is often called the most common hormone condition in women of reproductive age. It usually means irregular or missed ovulation and higher levels of testosterone. Many women with PCOS also have insulin resistance, which means the body needs more insulin than normal to clear sugar from the blood, along with some low-grade inflammation. Period pain and PMS are separate problems, but all three are tied to the hormone changes of the menstrual cycle, and all three lead people to ask what they should eat.

That is how olive oil enters the picture. It is the main fat in the Mediterranean diet, and there is a lot of research on that diet, on olive oil, and on insulin and inflammation. What matters here is whether any of it has been tested in these three conditions. For menopause, which has its own research, see The Truth About Olive Oil and Estrogen: What Nobody Tells Women Going Through Menopause.

What the Research Says About Olive Oil and PCOS

The closest thing we have is the study in Nutrients. Researchers in Italy compared 112 women with PCOS who had not yet started treatment with 112 women without PCOS, matched for age and body mass index. The women with PCOS scored lower on a Mediterranean diet questionnaire, and they ate less extra virgin olive oil, legumes, fish, and nuts. They also had higher testosterone, higher fasting insulin and blood sugar, and more insulin resistance. Within the PCOS group, women with higher Mediterranean diet scores had lower testosterone, even after the researchers adjusted for weight and total calories.

It is tempting to read that as proof, but it is not. The study took a single snapshot, and a Mediterranean diet is made of many foods, not just olive oil. Women with PCOS may eat differently for other reasons, or may change their diet after a diagnosis. The study cannot tell us whether eating more olive oil would lower testosterone, bring back regular ovulation, or ease any symptom.

Olive Oil, Insulin, and Blood Sugar

Insulin resistance is one of the main drivers of PCOS, so it is the most sensible place to look for a link. A 2024 review in the Journal of Nutrition pooled 33 randomized trials with 2,020 people. Extra virgin olive oil was linked to lower insulin and lower insulin resistance, and this held whether people ate less than or more than 30 grams of oil a day. The authors still called for larger, better-designed trials, and most of the people in these trials did not have PCOS.

So olive oil may help the body handle insulin better, but nobody has shown that this applies to women with PCOS. To see what olive oil does to blood sugar after a single meal, read Does Olive Oil Raise Blood Sugar? What Happens After a Meal. For the longer-term research on insulin sensitivity, see Olive Oil and Diabetes: How EVOO Affects Blood Sugar and Insulin Sensitivity.

Olive Oil and Period Pain: One Small Trial

Period pain is the one area with a human trial. In the 2014 study, 60 university students in Iran with painful periods tried both olive oil and ibuprofen, in a crossover design. For the olive oil part, they took 25 milliliters of extra virgin olive oil a day, about a tablespoon and a half, for two months, starting two weeks before a period. For the ibuprofen part, they took 400 milligrams three times a day during the first three days of a period. Pain scores were lower in the olive oil period than in the ibuprofen period.

There are good reasons to be careful with this result. There was no placebo group, and it is hard to hide whether someone is taking a spoonful of oil or a pill. Pain was self-reported, the group was small, and the study took place in a single dormitory. It was published in a regional journal, and we found no larger trial that confirmed it. It does not prove that olive oil works as well as ibuprofen, so if your pain is severe, do not stop your treatment because of one small study.

The 2020 animal study offers a possible explanation. Oleocanthal, the compound that gives fresh extra virgin olive oil its peppery bite, calmed the uterine contractions that prostaglandins cause in rat tissue, and olive oil extracts reduced pain behavior in mice. Prostaglandins are the chemicals that make the uterus cramp. This was laboratory work, so it gives researchers an idea to test, not a result in women. To learn more about oleocanthal, see Oleocanthal: The Ibuprofen-Like Compound Naturally Found in Olive Oil.

What We Know About PMS (Very Little)

For PMS, we found no olive oil trial at all. PMS is linked to the hormone changes before a period, and sleep, mood, and inflammation may all play a part, but the exact cause is not well understood. So any claim that olive oil fixes PMS is a guess.

The most we can say is this. Olive oil is part of eating patterns that research connects to lower inflammation, and many women find that regular meals and good sleep make their cycle easier. For the inflammation research, see Olive Oil and Inflammation Markers: What Blood Tests Show After Daily Use. For sleep, see Olive Oil and Sleep: Does Daily Use Actually Improve Sleep Quality?. Neither one is a PMS study.

Does Olive Oil in Your Belly Button Do Anything?

A surprising number of people search for olive oil in the belly button for PCOS. The idea comes from traditional navel oiling and spreads on social media. We found no research that tests it. Oil on the skin does not travel to the ovaries, and nothing suggests it changes hormone levels, ovulation, or cycles. On clean, unbroken skin, it is unlikely to hurt, but it is not a treatment and should never replace advice from your doctor.

How to Use Olive Oil, and When to See a Doctor

If you like the idea of a Mediterranean-style diet, the practical step is easy. Make extra virgin olive oil your main fat, and use it on vegetables, beans, salads, and fish. Let it replace other fats instead of adding it on top. A tablespoon a day is a good place to start, and it adds about 120 calories. To work out how much suits you, see How Much Olive Oil Should You Take Per Day?.

See a doctor if your periods are very irregular, have stopped, or are very painful, or if you notice excess hair growth, acne that will not clear, or trouble getting pregnant. PCOS is diagnosed and managed by a doctor, and diet is only one part of that. If you take medicine for PCOS, diabetes, or period pain, check with your doctor before you change how you eat.

Why Four Hour Olive Oil Is Worth Choosing for a Mediterranean Style Diet Polyphenols, the plant compounds behind much of olive oil’s flavor and benefit, start fading the moment olives are picked. Much grocery store oil has lost a large share of them before it reaches your shelf. Oleocanthal, the peppery compound from the animal work above, is one of the first to go. Four Hour Olive Oil presses Ayvalik olives within 4 hours of harvest on the Aegean coast of Turkey. It is USDA Organic, single origin, and bottled in Italian dark glass, which makes it a true high polyphenol olive oil with real flavor. Ultra Premium is made for finishing food and for the raw spoonful. Premium is made for everyday cooking. If you are going to build olive oil into your daily eating, the oil should actually contain what you are eating it for. Ultra Premium EVOO  |  Premium EVOO  |  Duo

Frequently Asked Questions

Is olive oil good for PCOS?

Nobody knows yet, because there is no trial of olive oil in women with PCOS. A Mediterranean-style diet with olive oil as the main fat is linked to lower insulin resistance in general, and women with PCOS in one study ate less olive oil than women without it. It is a sensible part of a healthy diet, but it is not a treatment.

Can olive oil treat PCOS?

No. PCOS is a medical condition that needs a doctor to diagnose and manage it. Olive oil has not been shown to treat it.

Is olive oil good for period pain?

One small 2014 trial of 60 university students linked 25 milliliters of extra virgin olive oil a day to lower pain scores than ibuprofen. There was no placebo group, and no larger trial has confirmed it, so treat it as an early clue.

Does olive oil help with PMS?

We found no trial of olive oil for PMS, so any claim that it helps is a guess for now.

Does olive oil balance hormones?

There is no evidence that olive oil balances hormones. It does not contain estrogen. Some research links it to lower insulin and inflammation, which are connected to hormone health, but that is not the same thing as balancing hormones.

Does olive oil in the belly button help PCOS?

We found no research that supports it. Oil on your skin does not reach the ovaries or change hormone levels.

Does olive oil lower testosterone?

That has not been shown. In one study of women with PCOS, higher Mediterranean diet scores went along with lower testosterone, but the study only observed what women ate. It cannot show that olive oil lowered anything.

How much olive oil should I use if I have PCOS?

There is no PCOS-specific amount. A tablespoon a day in place of other fats is a good start, and a doctor or dietitian can help with the rest. One tablespoon is about 120 calories.

Which olive oil is best for a Mediterranean-style diet?

Choose a fresh, high polyphenol extra virgin olive oil that you enjoy tasting. Four Hour Ultra Premium Extra Virgin Olive Oil is made for finishing food and for raw use. Four Hour Premium Extra Virgin Olive Oil is made for everyday cooking.

Can I replace ibuprofen with olive oil for cramps?

No. The one trial was small and short, and it does not support stopping a medicine. If your pain is severe or does not respond to treatment, talk to your doctor.

Does olive oil affect fertility?

We did not find olive oil trials on fertility, so this post makes no claim about it. If you are trying to get pregnant, talk to your doctor about your diet.

Does olive oil help with menopause?

Menopause is a separate topic with its own research. Our post on olive oil and estrogen covers what is known.

References [1] Barrea, L., et al. "Adherence to the Mediterranean Diet, Dietary Patterns and Body Composition in Women with Polycystic Ovary Syndrome (PCOS)." Nutrients 11(10): 2278. 2019. View study [2] Rezaeyan, M., Abdali, N., Araban, M. "Comparing analgesic effects of extra virgin olive oil and Ibuprofen on the intensity of primary dysmenorrhea: A crossover clinical trial." Iranian Journal of Nutrition Sciences and Food Technology 9(2): 67-74. 2014. View study [3] "The Inhibitory Effect of Extra Virgin Olive Oil and Its Active Compound Oleocanthal on Prostaglandin-Induced Uterine Hypercontraction and Pain: Ex Vivo and In Vivo Study." Nutrients 12(10): 3012. 2020. View study [4] Morvaridzadeh, M., et al. "Effect of Extra Virgin Olive Oil on Anthropometric Indices, Inflammatory and Cardiometabolic Markers: A Systematic Review and Meta-Analysis of Randomized Clinical Trials." The Journal of Nutrition 154(1): 95-120. 2024. View study

The studies cited in this post are peer-reviewed and publicly available. This content is for informational purposes only and does not constitute medical advice. Consult a qualified healthcare professional before making changes to your diet or health regimen.