How much Gundry MD Polyphenol-Rich Olive Oil should I take daily?

We recommend starting with 1/2 tablespoon a day. This amount delivers the polyphenol benefit of up to 1 liter of conventional olive oil because it contains up to 30x more hydroxytyrosol than many standard oils.

Can you cook with Polyphenol-Rich Olive Oil?

While you can bake and sauté with it, we recommend using it as a finishing oil. Heat can reduce polyphenol potency over time, so it is best drizzled over meals just before serving to preserve the antioxidant benefits.

What makes Gundry MD Polyphenol-Rich Olive Oil different?

Sourced from the harsh desert climate of Morocco, our olive trees are environmentally stressed, which triggers them to produce significantly higher levels of protective polyphenols (up to 30x more) compared to standard olive oils.

What Are Polyphenols? Benefits, Foods & Guide

When nutrition science focuses only on macro and micronutrients, it misses an important and powerful health lever: polyphenols.

Polyphenols are a large family of natural phytonutrients from plants, including fruits, vegetables, tea, coffee, cacao, and olive oil. They protect plants against environmental threats like UV radiation, pathogens, and oxidative stress, and they produce the colors and bitter flavors that support a plant’s survival.

Polyphenols are being studied for their potential contributions to human health. The health benefits of polyphenols have been studied in terms of cardiovascular health, metabolic function, cognitive protection, gut microbiome diversity, and more, much of which I will cover below.

As a former cardiothoracic surgeon who has now practiced Restorative Medicine for over 25 years, I have built my dietary framework with deep consideration for polyphenols and their clinical importance. And I have published numerous abstracts and papers in peer reviewed journals on their effects on humans. And that’s what I will share with you today in this guide, with a special emphasis on an underutilized polyphenol source: olive oil.

This guide covers:

What are polyphenols?
What do polyphenols do in the body
Best polyphenols for health, including hydroxytyrosol from olive oil
Polyphenols and heart health
Polyphenols and brain health
Polyphenol-rich foods list

And so much more!

Table of Contents

•What polyphenols actually are – the chemistry without the jargon

•How polyphenols work in the human body

•Hydroxytyrosol – the most potent olive oil polyphenol

•Polyphenols and cardiovascular health – the strongest evidence base

•Polyphenols and the gut microbiome – the prebiotic connection

•Polyphenols and cognitive health – the brain protection research

•The highest polyphenol foods – Dr. Gundry’s Framework

•Polyphenol bioavailability – why delivery format and food quality matter

•Dr. Gundry’s polyphenol-first dietary framework

What polyphenols actually are – the chemistry without the jargon

Polyphenols are a family of over 8000 phytonutrients found in plant foods, including fruits, vegetables, herbs, spices, nuts, seeds, legumes, and others. While each polyphenol is distinct, they all share a similar structure consisting of multiple phenolic rings.¹

There are four primary polyphenol subclasses:

1. Flavonoids

Also called bioflavonoids, flavonoids are the largest and most researched subclass, with over 4000 distinct plant compounds. They are found widely throughout the plant kingdom, including berries, apples, onions, green tea, and citrus fruits. The subclasses include:

Flavonols (quercetin, kaempferol)
Flavanols (catechins)
Anthocyanidins (cyanidin, malvidin)
Flavones (apigenin, luteolin)
Flavanones (naringenin, hesperidin)
Isoflavones

2. Phenolic acids

Are found in some red fruits, herbs, radishes, onions, garlic, and olive oil. Examples include gallic acid and chlorogenic acid.

3. Stilbenes

The most studied and famous polyphenol in the stilbenes category is resveratrol, found in red grapes, red wine, and berries.

4. Lignans

Are primarily found in seeds, including flax and sesame seeds.^{1, 2}

Olive oil also contains simple phenolic “alcohols”, including hydroxytyrosol and tyrosol.

Polyphenols are secondary metabolites produced by plants in response to stress. Stress from UV radiation, bacterial or fungal pathogens, insects, and other harsh environmental conditions causes the plant to increase polyphenol production. In other words, polyphenols serve a primary biological function. In plants, polyphenols act to protect their energy producing organelles (the equivalent to our mitochondria) from damage.

Polyphenols give plants and their leaves an unpleasant taste to discourage insects and animals from eating them. For example, hydroxytyrosol is found primarily in the leaves and drupe (olive) of the olive tree. It’s bitter and accounts for the bitter taste in extra virgin olive oil. Some polyphenols give berries their red, purple, and blue colors. Olive oil’s green color, however, comes from chlorophyll and related pigments.³

How polyphenols work in the human body

Polyphenols not only serve a biological function in plants but also have biological properties in humans that support health in multiple ways.

Polyphenols are famous for antioxidant activity. They act directly as antioxidants by scavenging free radicals and protecting cells, proteins, enzymes, and other structures. They act indirectly by boosting the body’s antioxidant systems.³

Side note: The polyphenols and antioxidants difference: Antioxidants are a much bigger category than polyphenols, and include specific vitamins, minerals, phytonutrients, and even many polyphenols. In other words, polyphenols can be antioxidants, but not all antioxidants are polyphenols.

Beyond antioxidant effects, research suggests that polyphenols also produce anti-inflammatory signaling by inhibiting NF-kB and other inflammatory pathways. They also support gut microbiome health by “feeding” beneficial bacteria in the colon. Additionally, they may have epigenetic effects, often favorably modifying genetic expression. Overall, studies indicate the benefits of polyphenols for both short-term and long-term health and further explain the health effects of including whole plant foods in the diet.³

Most polyphenols, however, have particularly low absorption and bioavailability in the body, which is why both the polyphenol concentration level and delivery method matter.

Let’s take extra virgin olive oil as an example. It contains both water-soluble and fat-soluble polyphenols (and over 200 phytochemicals in total). Hydroxytyrosol is a water-soluble phenolic compound whose concentration in olive oil varies with olive variety, growing conditions, and other factors. It’s one of several phenolic compounds found in extra virgin olive oil, and it has favorable bioavailability – it’s quickly metabolized and absorbed, with amounts peaking in the blood about one hour after ingestion.³

Hydroxytyrosol – the most potent olive oil polyphenol

Hydroxytyrosol is one of several phenolic compounds in extra virgin olive oil that may contribute to its health benefits. It may help explain why olive oil drives the health benefits of a Mediterranean diet. Research on the Mediterranean diet evaluates the overall eating pattern, making it difficult to isolate the effects of any single compound. That said, for heart and metabolic health, the practical takeaway is to include olive oil alongside a variety of plant foods, such as vegetables, fruits, pressure-cooked beans, and nuts.

Steven Gundry's High Polyphenol Olive Oil

Research on olive oil’s most potent polyphenol, hydroxytyrosol, suggests both anti-inflammatory and antioxidant mechanisms of action, which influence many body systems and may play a unique role in cardiovascular and brain health.⁴

In the cardiovascular system, studies indicate hydroxytyrosol helps to protect LDL cholesterol from oxidation. In the EU, olive oil has been approved to carry the following health claim: “olive oil polyphenols contribute to the protection of blood lipids from oxidative stress,” making it one of the few natural foods to receive regulatory recognition. To carry this claim, olive oil must contain at least 5 mg of hydroxytyrosol and its derivatives (related compounds naturally found in olives) per 20 grams of oil (about 1½ tablespoons). The label must explain that this benefit is obtained by consuming that amount daily and also to not assume that all extra virgin olive oils contain enough of these compounds to qualify.^{4, 5}

Animal studies suggest that hydroxytyrosol can cross the blood-brain barrier (the protective filter that controls which substances enter the brain). This finding has prompted research into its potential effects on brain health, and while it doesn’t yet establish a benefit in humans, the emerging evidence is positive.⁶

I’ll cover more olive oil polyphenols health benefits related to the heart and brain in subsequent sections, meanwhile, I’d like to discuss a current health trend related to olive oil.

Taking a daily "shot" of extra virgin olive oil, rather than using it only as a cooking or finishing oil, has become a popular wellness practice in recent years. Dr. Steven Gundry was an early proponent, recommending patients take olive oil shots for decades. In a November 2019 episode of The Dr. Gundry Podcast (episode 69, "For better health, do a shot (of this)"), he described the morning olive oil shot as a habit common in Spain and Italy and recommended it to listeners. In 2021, his company, Gundry MD, established National Polyphenol Day on July 11 to raise public awareness of polyphenols, and encouraged participants to mark the day with a shot of olive oil. The practice has since spread widely on social media.

One proposed rationale for consuming olive oil this way is to increase daily intake of extra virgin olive oil and its naturally occurring polyphenols, including hydroxytyrosol, tyrosol, oleuropein derivatives, and oleocanthal. Polyphenol content varies widely depending on olive variety, harvest timing, processing methods, and storage conditions, as these compounds can degrade with exposure to light, heat, and oxygen. If you enjoy taking olive oil as a daily “shot,” it can be a simple way to incorporate it into your routine. However, research examining the health effects of extra virgin olive oil has generally studied total daily intake rather than the timing or method of consumption, so using it in meals is also consistent with the evidence. The amount and frequency of intake needed to produce measurable health benefits remain areas of ongoing research.

Polyphenols and cardiovascular health – the strongest evidence base

We often think of olive oil as the heart-healthy choice, but it’s not beneficial because of the type of fat (oleic acid) it contains, but primarily from the polyphenol content.

The PREDIMED trial, the landmark study on a polyphenol-rich Mediterranean diet, was conducted in Spain and followed participants for almost 5 years to learn more about cardiovascular outcomes. Study participants followed a Mediterranean diet, with added olive oil or nuts, or a reduced-fat diet. The study suggests an inverse association between the Mediterranean diet and cardiovascular risk, as those following a Mediterranean pattern had fewer cardiovascular events than those on a low-fat eating plan.⁷

We’ve already mentioned that the polyphenol hydroxytyrosol is rapidly absorbed and binds to LDL cholesterol, acting as an antioxidant and cardioprotective molecule, which is supportive of endothelial flexibility and arterial function. Still, the hydroxytyrosol benefits don’t end there.⁴

Metabolic syndrome (characterized by abdominal obesity, elevated blood glucose, high blood pressure, and dyslipidemia) often precedes cardiovascular disease. Research suggests that hydroxytyrosol from olive oil may support a healthy lipid profile, blood sugar, insulin sensitivity, and help to counteract the inflammation and oxidative stress associated with cardiovascular risk.⁸

As a cardiothoracic surgeon, I view polyphenol intake as one of the most actionable steps a person can take to support cardiovascular health without a prescription.

Polyphenols and the gut microbiome – the prebiotic connection

Because many polyphenols are poorly absorbed in the small intestine, they reach the colon and interact with the gut microbiome in a bidirectional relationship. While we typically think of fiber as a prebiotic food source for beneficial bacteria, polyphenols also act as prebiotics, modulating the gut microbiome and may improve microbiome composition and diversity.⁹

Additionally, beneficial microorganisms can convert polyphenols into more bioavailable forms, which are then absorbed into the body, and play a role in brain, heart, metabolic, and immune health.⁹

Akkermansia muciniphila, is an example of a beneficial bacteria that relies on polyphenols, especially the deep red, purple, and blue polyphenols in berries. It is considered a marker of a healthy gut and plays a role in metabolic health. Researchers have observed lower Akkermansia levels in those with inflammation and metabolic dysfunction.¹⁰

In vivo studies suggest flavonoids, phenolic acids, and stilbenes increase Akkermansia levels. Clinical studies in humans indicate that dietary polyphenol intake also influences Akkermansia, suggesting a way to use nutrition to shape health.¹⁰

Despite better bioavailability of the fat-soluble hydroxytyrosol in olive oil, some reaches the gut microbiome in the colon, where hydroxytyorsol metabolites are produced. These metabolites support intestinal barrier integrity, making tight junctions tighter, which is potentially beneficial for intestinal permeability (“leaky gut”) conditions and gastrointestinal disorders.^11,12

Polyphenols and cognitive health – the brain protection research – the prebiotic connection

The Mediterranean diet, rich in polyphenols, is well known as a heart-healthy diet, but it also supports brain health. The brain has a high metabolic rate and energy requirements, making it more prone to oxidative stress. High oxidative stress and neuroinflammation are common features of neurodegenerative diseases.³

Polyphenols can help reduce inflammation and oxidative stress and may help explain why the Mediterranean diet is associated with brain protection and better cognitive outcomes. The PREDIMED trial we looked at for cardiovascular health also suggests that a Mediterranean diet with olive oil or nuts supports better cognition than a low-fat diet.^{3, 11}

Overall, a polyphenol-rich diet is considered neuroprotective. The blood-brain barrier, however, is selectively permeable and doesn’t allow all polyphenols to get through. Those that can pass the barrier, including hydroxytyrosol and resveratrol, may be particularly valuable compounds to study in brain health research.^{3, 6}

Hydroxytyrosol can enter the brain and is more abundant in there than in other tissues. Interestingly, the brain has an internal source of hydroxytyrosol that it makes from dopamine. In the brain, hydroxytyrosol affects the NF-kB inflammatory pathway and emerging research is investigating it for Alzheimer’s, Parkinson’s, multiple sclerosis, and other conditions. Some research is even considering the potential of polyphenols as anti-amyloid molecules (amyloid plaques characterize Alzheimer’s disease). While we currently have limited large-scale randomized controlled trials, this is a promising area of research and one that I’ll certainly be following.^{6, 14}

The highest polyphenol foods – Dr. Gundry’s Framework

After all this discussion of polyphenols and the potential benefits, let’s look at the most potent, high-polyphenol foods. These are superfoods!

Dr. Gundry Polyphenols - Top polyphenol food sources:

Extra-virgin olive oil (hydroxytyrosol, oleocanthal, oleuropein)
Dark berries, including blackberries, elderberries, black currants, blueberries, and raspberries (anthocyanins)
Cocoa/cacao/dark chocolate (flavanols)
Green and matcha tea (EGCG)
Pomegranate (ellagitannins, punicalagins)
Walnuts and pistachios (ellagitannins, resveratrol)
Apples (with skin) (quercetin)
Onions and garlic (quercetin, gallic acid)
Citrus fruits (naringenin, hesperidin)
Spices – turmeric (curcumin), cloves, cinnamon, oregano, basil^{15, 16, 17}

Polyphenol bioavailability – why delivery format and food quality matter

For polyphenols, food quality and delivery matter.

The concentrations of polyphenols in high-polyphenol foods will vary widely depending on a variety of factors. Let’s look at the polyphenol content of olive oil as a great example. The abundance of polyphenols depends on:

Olive cultivation practices (organic vs. conventional)
Ripening stage of fruit
Altitude, climate
Irrigation practices
Extraction conditions (cold-pressed vs. heat extraction)
Storage and transportation conditions (heat and light degrade polyphenols)
Time from farm to table (fresh outperforms processed)¹⁸

In other words, not all olive oil is created equal when it comes to hydroxytyrosol and overall polyphenol content. Extra virgin olive oil will have higher levels than more processed or refined products. Additionally, harsh growing conditions produce higher polyphenol olive oil because the olive tree must generate more protective defenses in unfavorable conditions. For this reason, research suggests that organic olive oil has more hydroxytyrosol than conventionally grown products.¹⁹

We’ve already touched on the bioavailability of polyphenols and hydroxytyrosol, but it’s worth mentioning again that hydroxytyrosol is a fat-soluble polyphenol and unique in this way. It has low bioavailability in water, but a much higher bioavailability in oil, since that’s how it naturally occurs and is consumed. Therefore, it’s much better to get hydroxytyrosol from extra virgin olive oil than any isolated form.³

Dr. Gundry’s polyphenol-first dietary framework

Over 40 years of patient observation and studying dietary science have shaped the clinical framework I’ve shared in my New York Times best-selling books. My goal is to help you bring these ideas into your own kitchen with confidence.

One feature of the Mediterranean diet deserves particular attention and after today’s discussion Im sure you feel confident that it’s the abundance of polyphenol-rich foods. Extra virgin olive oil, berries, vegetables, and nuts provide compounds that may contribute to the diet’s health benefits alongside fiber, unsaturated fats, and other nutrients. Olive oil is a favorite of mine because it offers both unsaturated fats and phenolic compounds, including hydroxytyrosol (and makes nourishing foods delicious!).

Let’s bring this to your table. Here’s one simple day of eating that puts these ideas into practice:

Breakfast: Plain goat's- or sheep's-milk yogurt (or unsweetened coconut yogurt) topped with blueberries and walnuts.
Lunch: A bowl of cooked greens, pressure-cooked chickpeas, herb-roasted chicken, colorful veggies of your choice, dressed with extra virgin olive oil and lemon.
Dinner: Baked wild salmon with roasted broccoli and sweet potato, prepared with extra virgin olive oil, garlic, and rosemary.
If you’re snacky: Jicama or celery with nut butter, like walnut, pistachio or almond butter (from peeled almonds), or a few squares of extra dark chocolate with berries.

Make this work for your life though! Frozen produce and ready-to-eat pressure-cooked beans can save time, and you can adjust portions to your appetite or work with a registered dietitian to understand what healthy portions look like for your personal health and body weight goals.

A familiar, affordable extra virgin olive oil is a good starting point; there’s no need to spend hours scrutinizing labels and shopping to try these meals. Use it in place of butter or creamy dressings and let it help you enjoy a wider variety of plants.

Choose one meal to try today, bring out the olive oil, and enjoy a delicious step toward caring for yourself well!

Meet the author, Lizzy Swick, M.S. RDN
Nutrition and Integrative Medicine Clinician, Coach, Author, Registered Dietitian focusing on Women’s Health

Citations:

https://pmc.ncbi.nlm.nih.gov/articles/PMC11314462/
https://pmc.ncbi.nlm.nih.gov/articles/PMC11675957/
https://pmc.ncbi.nlm.nih.gov/articles/PMC5713200/
https://pmc.ncbi.nlm.nih.gov/articles/PMC4428486/
https://www.sciencedirect.com/science/chapter/edited-volume/abs/pii/B9780857098429500108
https://www.sciencedirect.com/science/article/pii/S1756464621001559
https://www.nejm.org/doi/full/10.1056/NEJMoa1800389
https://pmc.ncbi.nlm.nih.gov/articles/PMC5372969/
https://pmc.ncbi.nlm.nih.gov/articles/PMC12430036/
https://pmc.ncbi.nlm.nih.gov/articles/PMC9820369/
https://www.sciencedirect.com/science/article/pii/S277256692500326X
https://pmc.ncbi.nlm.nih.gov/articles/PMC9964144/
https://pubmed.ncbi.nlm.nih.gov/23670794/
https://pmc.ncbi.nlm.nih.gov/articles/PMC10227919/
https://pmc.ncbi.nlm.nih.gov/articles/PMC12193215/
https://pubmed.ncbi.nlm.nih.gov/28983192/
https://pubmed.ncbi.nlm.nih.gov/23332727/
https://pmc.ncbi.nlm.nih.gov/articles/PMC4926377/
https://pmc.ncbi.nlm.nih.gov/articles/PMC6572524/

Introducing Total Air 180^™

90-Day Transformation Plan^™

5 Ways to Remove Lectins From Your Favorite Foods

Gundry MD’s Lectin-free Bread Recipe: Rolled Hazelnut Babka

Lectin-free Bread Recipe: Garlic Cheddar Biscuits

Dr. Gundry’s Delicious, Lectin-free BBQ Menu

Dr. Gundry’s Gluten-Free Matzo Ball Soup Recipe

🕸️ Spooky 7-Layer Halloween Taco Dip (& Halloween Tortilla Chips)

Gundry MD’s Lectin-free Bread Recipe: Rolled Hazelnut Babka

Lectin-free Bread Recipe: Garlic Cheddar Biscuits

What polyphenols actually are – the chemistry without the jargon

1. Flavonoids

2. Phenolic acids

3. Stilbenes

4. Lignans

How polyphenols work in the human body

Hydroxytyrosol – the most potent olive oil polyphenol

Polyphenols and cardiovascular health – the strongest evidence base

Polyphenols and the gut microbiome – the prebiotic connection

Polyphenols and cognitive health – the brain protection research – the prebiotic connection

The highest polyphenol foods – Dr. Gundry’s Framework

Polyphenol bioavailability – why delivery format and food quality matter

Dr. Gundry’s polyphenol-first dietary framework

Deals and offers

Save immediately
with your free
My Health Account

Subscribe to Your Health magazine

Save time & money with subscriptions

Introducing Total Air 180™

90-Day Trans­formation Plan™

5 Ways to Remove Lectins From Your Favorite Foods

Gundry MD’s Lectin-free Bread Recipe: Rolled Hazelnut Babka

Lectin-free Bread Recipe: Garlic Cheddar Biscuits

Dr. Gundry’s Delicious, Lectin-free BBQ Menu

Dr. Gundry’s Gluten-Free Matzo Ball Soup Recipe

🕸️ Spooky 7-Layer Halloween Taco Dip (& Halloween Tortilla Chips)

Gundry MD’s Lectin-free Bread Recipe: Rolled Hazelnut Babka

Lectin-free Bread Recipe: Garlic Cheddar Biscuits

What polyphenols actually are – the chemistry without the jargon

1. Flavonoids

2. Phenolic acids

3. Stilbenes

4. Lignans

How polyphenols work in the human body

Hydroxytyrosol – the most potent olive oil polyphenol

Polyphenols and cardiovascular health – the strongest evidence base

Polyphenols and the gut microbiome – the prebiotic connection

Polyphenols and cognitive health – the brain protection research – the prebiotic connection

The highest polyphenol foods – Dr. Gundry’s Framework

Polyphenol bioavailability – why delivery format and food quality matter

Dr. Gundry’s polyphenol-first dietary framework

Deals and offers

Save immediatelywith your free My Health Account

Subscribe to Your Health magazine

Save time & money with subscriptions

Introducing Total Air 180^™

90-Day Transformation Plan^™

Save immediately
with your free
My Health Account