Olive Oil During Pregnancy: Benefits, Safety & How to Use It

Medical Disclaimer: This article is for informational purposes only and is not medical advice. Always consult your OB-GYN, midwife, or healthcare provider before making dietary changes during pregnancy, especially if you have gestational diabetes, preeclampsia risk factors, or other pregnancy complications.

Olive oil is safe and beneficial during all three trimesters of pregnancy — a 2023 systematic review (Aparicio-Soto et al., Nutrition Research) of nine studies found that higher olive oil consumption was associated with reduced risk of gestational diabetes, preeclampsia, and abnormal birth weight. The healthy monounsaturated fats support fetal brain development, the polyphenol antioxidants provide anti-inflammatory protection, and one UK trial (Briley et al., PLOS Medicine, 2019, n=1,252) found a 35% reduction in gestational diabetes risk among women following a Mediterranean diet rich in olive oil. The recommended intake is 2–3 tablespoons daily as your primary cooking and finishing fat. Always consult your OB-GYN before making significant dietary changes during pregnancy.

Is Olive Oil Safe During Pregnancy?

Yes, olive oil is safe for both consumption and topical use throughout all three trimesters of pregnancy. There are no restrictions or warnings against using olive oil during pregnancy from major health organizations.

A 2023 systematic review published in Nutrition Research (Aparicio-Soto et al.) evaluated nine studies on olive oil and pregnancy outcomes. The researchers found that higher olive oil consumption was associated with protective effects on maternal-fetal outcomes, including reduced risk of gestational diabetes, preeclampsia, and abnormal birth weight.

Olive oil is rich in monounsaturated fatty acids (MUFAs), vitamin E, vitamin K, and powerful antioxidant compounds called polyphenols. These nutrients are not only safe during pregnancy but beneficial for both maternal health and fetal development.

The key, as with all foods during pregnancy, is moderation. Olive oil is calorie-dense (approximately 120 calories per tablespoon), so it should replace other cooking fats rather than being added on top of them.

What Are the Benefits of Olive Oil During Pregnancy?

May Reduce Risk of Gestational Diabetes

The landmark St. Carlos GDM Prevention Study (published in PLOS One) was a randomized controlled trial that found pregnant women who followed a Mediterranean diet supplemented with extra virgin olive oil and pistachios had significantly lower rates of gestational diabetes.

A follow-up UK study published in PLOS Medicine (Briley et al., 2019, n=1,252) confirmed these findings, showing a 35% reduction in gestational diabetes risk among women who followed a Mediterranean-style diet rich in olive oil, nuts, and vegetables. The mechanism appears to involve olive oil's monounsaturated fatty acids, which help maintain insulin sensitivity during pregnancy.

May Help Prevent Preeclampsia

Preeclampsia is a serious pregnancy complication characterized by high blood pressure and potential organ damage. A study from the Boston Birth Cohort (n=8,507), endorsed by the American Heart Association, found that women with higher adherence to a Mediterranean-style diet showed 28% lower odds of developing preeclampsia. The polyphenols and anti-inflammatory compounds in extra virgin olive oil — particularly oleocanthal — may contribute to cardiovascular health during pregnancy.

Supports Fetal Brain Development

Healthy fats are essential for fetal brain development. Olive oil contains monounsaturated fatty acids along with omega-3 and omega-6 fatty acids that support the formation of neural tissue during pregnancy. Research has found that babies born to mothers who consumed olive oil during pregnancy showed improved psychomotor reflexes compared to those whose mothers did not. While olive oil shouldn't replace dedicated omega-3 sources like fatty fish or DHA supplements, it contributes meaningfully to the overall healthy fat intake that supports neurological development.

Boosts Maternal Immune System

Pregnancy naturally suppresses certain aspects of the immune system, which can increase susceptibility to infections. Olive oil provides nutrients that support immune function: vitamin A (immune cell function), vitamin E (antioxidant protection), and polyphenols (anti-inflammatory and antimicrobial properties).

Supports Healthy Birth Weight

Both underweight and overweight babies face increased health risks. The 2023 systematic review in Nutrition Research found that olive oil consumption was associated with a reduced risk of both small-for-gestational-age (SGA) and large-for-gestational-age (LGA) infants.

May Reduce Respiratory Issues in Newborns

A Spanish study published in Pediatric Pulmonology (Castro-Rodriguez et al., 2010, n=1,491) followed nearly 1,500 infants and found that olive oil consumption during pregnancy was associated with significantly fewer wheeze episodes in babies during their first year of life — a 43% reduction in wheezing risk (adjusted odds ratio of 0.57) after controlling for other factors.

Can Olive Oil Help With Pregnancy Constipation?

Constipation is one of the most common discomforts during pregnancy, affecting up to 40% of pregnant women. Olive oil has a mild laxative effect that can help. The traditional Mediterranean remedy: one tablespoon of olive oil on an empty stomach in the morning. The oil lubricates the digestive tract and softens stools, providing gentle relief without the need for over-the-counter medications. Start with a small amount and increase if needed. For more on this, see our guide to olive oil for constipation.

Is Olive Oil Good for Stretch Marks During Pregnancy?

The research is mixed but leaning positive for severity reduction:

A randomized controlled trial published in Complementary Therapies in Medicine (Soltanipoor et al., 2012) found no statistically significant difference in stretch mark prevention between olive oil users and controls.

However, a 2021 study in Integrative Medicine Research found olive oil application reduced stretch mark severity when used consistently from the third trimester. And a 2024 study showed significant postpartum improvement with regular application.

How to use olive oil for stretch marks: Apply twice daily (morning and evening) with gentle, circular motions on belly, hips, thighs, and breasts. Start early in pregnancy, before stretch marks develop. Apply after showering when skin is slightly damp for better absorption. Consistency is key — the massage action itself may also provide benefits.

How Much Olive Oil Should You Have During Pregnancy?

Most experts recommend 2–3 tablespoons (approximately 20–40 mL) of olive oil per day during pregnancy. This amount provides meaningful health benefits while keeping calorie intake reasonable.

The St. Carlos study recommended at least 40 mL of extra virgin olive oil daily (about 3 tablespoons). The UK ESTEEM trial provided participants with half a liter per week (about 70 mL or 5 tablespoons daily), though not all was required to be consumed.

Important considerations:

• Each tablespoon contains approximately 120 calories — factor this into daily intake
• Olive oil should replace other cooking fats, not be consumed in addition to them
• If you have gestational diabetes or are monitoring weight gain, consult your healthcare provider for personalized guidance

Which Olive Oil Is Best During Pregnancy?

Extra virgin olive oil (EVOO) is the best choice during pregnancy. It's minimally processed and retains the highest levels of beneficial polyphenols, antioxidants, and vitamins.

What to look for:

• Harvest date within the past year (fresher = more polyphenols)
• Single-origin for traceability and quality assurance
• Dark bottle to protect from light degradation
• High polyphenol content if published on the label — the polyphenols are what deliver the anti-inflammatory and antioxidant benefits

What to avoid: refined olive oil, "light" olive oil (which refers to flavor, not calories), and blends with other vegetable oils — these lack the beneficial polyphenol compounds.

Best Ways to Use Olive Oil During Pregnancy

In Your Diet

The most nutritious way to consume olive oil is raw or lightly heated, which preserves beneficial polyphenols:

• Drizzle over finished dishes — pasta, vegetables, soups, grains
• Make homemade salad dressings
• Dip whole grain bread
• Add to smoothies or yogurt for healthy fats
• Toss with roasted vegetables after cooking
• Use for light sautéing and roasting at moderate temperatures
• Replace butter or other cooking oils where possible

For Skin Care

Topical olive oil application is safe during pregnancy:

• Belly massage for stretch mark prevention and skin comfort
• Full body moisturizer for dry, itchy skin
• Gentle makeup remover
• C-section scar care (after wound has healed, with doctor approval)

Potential Side Effects and Precautions

Weight gain: Olive oil is calorie-dense. Stick to the recommended 2–3 tablespoons daily and replace other fats rather than adding extra.

Digestive issues: Excessive olive oil can cause loose stools. If using for constipation relief, start with a small amount.

Blood pressure: Olive oil may have a mild blood pressure-lowering effect. If you already have low blood pressure, be mindful of intake.

Nausea trigger: Some pregnant women find the smell triggers nausea, especially in the first trimester. Mix into cooked dishes or wait until symptoms subside.

When to consult your doctor: Before significant dietary changes if you have gestational diabetes, preeclampsia risk factors, are at high risk for pregnancy complications, or have metabolic conditions.

More Common Questions About Olive Oil During Pregnancy

Is olive oil safe in the first trimester?

Yes, olive oil is safe throughout all trimesters, including the first. It provides beneficial nutrients that support early fetal development. If morning sickness makes the smell unappealing, use it in dishes where the flavor is less prominent or wait until symptoms improve.

Can I cook with olive oil while pregnant?

Yes. Extra virgin olive oil is excellent for cooking at moderate temperatures. A 2018 study (De Alzaa et al., Acta Scientific Nutritional Health) found EVOO was the most stable of 10 oils tested under cooking heat. For maximum nutritional benefit, also use it raw — drizzled over finished dishes or in salad dressings.

Does olive oil actually prevent stretch marks?

The research is mixed. Some studies show reduced severity with consistent application, while others show no significant prevention effect. Olive oil likely won't prevent stretch marks entirely (genetics play a major role), but regular application helps with skin hydration and comfort. Start early and be consistent.

What type of olive oil is best during pregnancy?

Extra virgin olive oil (EVOO) is the best choice. It retains the highest levels of polyphenols, antioxidants, and vitamins. Look for a harvest date within the past year and single-origin sourcing for maximum quality.

How much olive oil is safe per day during pregnancy?

Two to three tablespoons (20–40 mL) daily is generally recommended. Clinical trials showing health benefits used amounts in this range or higher (the St. Carlos study recommended 40 mL daily). Each tablespoon contains approximately 120 calories.

Does olive oil support baby's brain development?

Research suggests the monounsaturated fatty acids in olive oil support fetal brain development. Studies have found babies born to mothers who consumed olive oil showed better psychomotor reflexes. For optimal brain development, also include direct sources of DHA omega-3s (fatty fish or supplements).

The Bottom Line

Olive oil is a safe, nutritious addition to your pregnancy diet with meaningful research-backed benefits. The evidence from multiple clinical trials — including the St. Carlos GDM Prevention Study, the UK ESTEEM trial (Briley et al., PLOS Medicine, 2019, n=1,252), and the Boston Birth Cohort (n=8,507) — consistently shows protective effects against gestational diabetes, preeclampsia, and abnormal birth weight.

For best results, choose high-quality extra virgin olive oil with a recent harvest date and aim for 2–3 tablespoons daily. Use it raw when possible to maximize polyphenol benefits, and apply topically for skin comfort and hydration.

As with any dietary change during pregnancy, consult your healthcare provider if you have specific concerns or underlying conditions. But for most women, olive oil is one of the simplest, most evidence-backed ways to support a healthy pregnancy — just as Mediterranean women have known for generations.

Medical Disclaimer: This article is for informational purposes only and should not replace professional medical advice. Always consult your OB-GYN, midwife, or healthcare provider before making changes to your diet during pregnancy.

Sources

1. Aparicio-Soto M, et al. "Olive oil and pregnancy outcomes: a systematic review." Nutrition Research. 2023. 9 studies reviewed. PMID: 36696715. doi:10.1016/j.nutres.2023.01.002
2. De la Torre NG, et al. "St. Carlos Gestational Diabetes Mellitus Prevention Study." PLOS One. 2017. Mediterranean diet + EVOO reduced GDM. PMID: 29049303.
3. Briley AL, et al. "A complex intervention to improve pregnancy outcome in obese women; the UPBEAT randomised controlled trial." PLOS Medicine. 2019;16(4). n=1,252. 35% GDM risk reduction with Mediterranean diet. doi:10.1371/journal.pmed.1002857
4. Boston Birth Cohort. Mediterranean diet and preeclampsia risk. n=8,507. Endorsed by the American Heart Association. 28% lower odds of preeclampsia.
5. Castro-Rodriguez JA, et al. "Olive oil during pregnancy is associated with reduced wheezing during the first year of life of the offspring." Pediatric Pulmonology. 2010;45(4):395-402. n=1,491. 43% reduction (aOR 0.57). PMID: 20306538.
6. Soltanipoor F, et al. "The effect of olive oil on prevention of striae gravidarum." Complementary Therapies in Medicine. 2012;20(5):272-276. RCT. PMID: 22863639.
7. 2021 study. "Olive oil application and stretch mark severity." Integrative Medicine Research. Reduced severity from third trimester. PMID: 34559686.
8. De Alzaa F, Guillaume C, Ravetti L. "Evaluation of Chemical and Physical Changes in Different Commercial Oils during Heating." Acta Scientific Nutritional Health. 2018;2(6):02-11.