DrFeb
Health Guide

Tyrosol

Meet Tyrosol: The Mediterranean Secret for Longevity. Imagine the compound in olive oil that helps keep hearts healthy and cells young. That's Tyrosol. It is a natural polyphenol antioxidant found in the skins of fruits and the seeds of plants. While it is chemically related to the famous Resveratrol, Tyrosol stands out for its stability and gentle support of your metabolism. You can think of it as a cellular bodyguard, patrolling your body to neutralize damage caused by daily stress and environmental toxins.
Evidence BasedDietary Supplement
Tyrosol
VERIFIED SOURCE

Bio-Activity Analysis

Tyrosol Bioavailability (Food vs. Supplement)

SCIENTIFIC DATA VISUALIZATION

Y-Axis
Absorption Efficiency
Source →

Health Benefits & Sources

Why You Need It

  • Heart Health Guardian: Helps maintain healthy blood pressure and protects arteries from oxidative stress.
  • Metabolic Support: May assist in regulating blood sugar levels and improving insulin sensitivity.
  • Cellular Longevity: Acts as an anti-aging agent by protecting mitochondria (the power plants of your cells).
  • Anti-Inflammatory: Calms systemic inflammation, which is the root cause of many chronic diseases.

Deep Dive

Tyrosol works by activating specific genetic pathways, most notably Sirtuins (often called the longevity genes). When you consume Tyrosol, it signals your cells to ramp up their internal defense systems.

Unlike some harsh antioxidants, Tyrosol is highly bioavailable, meaning your body absorbs and utilizes it efficiently. Clinical studies suggest it plays a vital role in protecting the liver and supporting the cardiovascular system by preventing the oxidation of LDL (bad) cholesterol.

Natural Food Sources

Tyrosol is best absorbed from whole foods. The Mediterranean diet is the richest source.

Food SourceTypical Amount% Daily Value (Est.)
Extra Virgin Olive Oil1-2 Tablespoons~40%
White Wine5 oz Glass~25%
Grape SkinSmall Cluster~15%
Cherry1 Cup~10%
Pomegranate1/2 Cup Seeds~12%

Supplementation

While you can cook with olive oil to get Tyrosol, supplements exist. Look for Hydroxytyrosol or Olive Leaf Extract standardised for polyphenols.

Typical Dosage: 10mg to 50mg per day (if supplementing). However, eating a diet rich in olives and nuts is the preferred, food-first approach.

Top Food Sources

Extra Virgin Olive Oil
1mg - 2mg per gram of oil
White Wine
Depends on fermentation process
Pomegranate Seeds
Includes related ellagitannins
Cherries
Trace amounts in fresh fruit
Olives (Green/Black)
Concentrated in the skin

Frequently Asked Questions

They are chemically related (both are phenols), but Tyrosol is generally more stable and less likely to degrade in the gut. Tyrosol is found in olives, while Resveratrol is found in grapes and berries.
Yes! Extra Virgin Olive Oil is the king of Tyrosol. Just one tablespoon provides a significant amount of this antioxidant.
Tyrosol is relatively stable during cooking, but high-quality extra virgin olive oil should be used for dressings or low-heat cooking to preserve maximum potency.
As a fat-soluble antioxidant, it works immediately at a cellular level, but structural benefits to heart and metabolic health build up over weeks of consistent consumption.

Safety & Side Effects

Tyrosol is Generally Recognized As Safe (GRAS) by the FDA when consumed in food amounts.

Supplement Safety:

  • Side Effects: Very rare. High doses may cause mild stomach upset or nausea.
  • Interactions: Because it can mildly lower blood pressure, use caution if you take blood pressure medication.
  • Pregnancy: There is insufficient data on high-dose supplementation during pregnancy. Stick to food sources.

Scientific References

  • [1]EFSA Journal (2011): Scientific Opinion on the substantiation of health claims related to tyrosol and olive oil polyphenols.
  • [2]Fitoterapia (2014): Pharmacological effects of tyrosol on the cardiovascular system.
  • [3]Journal of Nutritional Biochemistry: Tyrosol and its metabolites as modulators of cardiovascular and metabolic health.