Much like our recent post about erythritol side effects, it is unlikely that many of you reading this blog post have ever considered or even heard of olive leaf extract when it comes to the health and fitness world. Well, prepare to learn something new and interesting, including what olive leaf extract dosage you should take. Olive leaf extract is thought to have beneficial effects on glucose metabolism, anti-inflammatory effects, and can provide a small boost in dietary proteins . Recently, these properties have led pharmaceutical and medicinal fitness companies to include traces of olive leaf extract in their products. Some even create capsules marketed to people looking for a cardiovascular immune system enhancement!
Olive Leaf Extract Dosage Considerations
We at Vaxxen don’t recommend buying a product that contains olive leaf extract mixed with a variety of other supplements. There is no way to be sure what other blends are in the mixture in these cheaper, all-in-one solutions. Instead, it’s best to buy capsules and adjust the dosage to what feels right for you. Capsules can come in as little as 10mg or as high as 250, 500, or 1000mg doses. There is no reason for you to ingest more than 1000mg of olive lead extract each day as your body will not be able to absorb or use anything more than that so you’re be wasting your money.
Olive Leaf Extract Effects
Believe it or not, there are no known negative side effects to olive leaf extract… unless you’re somehow allergic. It isn’t exactly a miracle substance, but it’s been found to improve blood pressure and protect against pancreatic cancers! In addition to the main reason that the most serious fitness freaks add olive leaf extract to their macros, which is to improve glucose metabolism so that they can “cheat” and eat the occasional sugar-rich food, olive leaf extract is rich in antioxidants . Your skin will be smoother and less dry, your hair will be healthier, and your wrinkles will fade. What’s not to like about that?!
The Reason You Really Care
While all the benefits of supplementing with olive leaf extract that we’ve covered so far have been eye opening and exciting, let’s not kid ourselves. The thing that we care about most is the fat burning properties that are said to be a result of consumption. Studies have shown that ramping up the amounts ingested over the course of a few weeks can improve fat burn during exercise, leading researchers to recommend the use of olive leaf extract when fighting obesity .
Ramp Up Dosage?
Consider starting with 100mg per day for the first week. Take 50mg about 60 minutes before working out and another 50mg an hour after you’ve finished. In week two, take 100mg about an hour before working out and then another 100, you guessed it, an hour after. Keep adding 100mg each week from there on out until you hit 1000mg per day between your two dosages. “Ramping” your ingestion amounts will ensure that your body absorbs and utilizes as much of the dosages as possible. Using too much all of a sudden will just result in your body absorbing a portion of the supplement, effectively wasting your time and money.
Want More Information?
We have an article to help you out: Benefits of Olive Leaf Extract.
- Rafa S. Almeercorresponding author 1 and Ahmed E. Abdel Moneim 2
Evaluation of the Protective Effect of Olive Leaf Extract on Cisplatin-Induced Testicular Damage in Rats
Oxid Med Cell Longev. 2018; 2018: 8487248. Published online 2018 Apr 26. doi: 10.1155/2018/8487248
- Syed Haris Omar
Oleuropein in Olive and its Pharmacological Effects
Sci Pharm. 2010 Apr-Jun; 78(2): 133–154. Published online 2010 Apr 23. doi: 10.3797/scipharm.0912-18
- Ying Shen, Su Jin Song, Narae Keum, and Taesun Park*
Olive Leaf Extract Attenuates Obesity in High-Fat Diet-Fed Mice by Modulating the Expression of Molecules Involved in Adipogenesis and Thermogenesis
Evid Based Complement Alternat Med. 2014; 2014: 971890. Published online 2014 Jan 28. doi: 10.1155/2014/971890