Last updated: September 2025
I’ll walk you through everything you need to know about olive oil in pregnancy—drawing on both science and tradition—so you can feel confident using it safely.
Olive oil, especially extra virgin olive oil, is one of the healthiest oils you can use. It’s packed with antioxidants and beneficial fatty acids that support heart health. But the benefits don’t stop there—olive oil also helps boost your immune system, reduce inflammation, and nourish your skin. That makes it one of those everyday staples that quietly supports overall wellness in more ways than one.
Still, if you’re expecting, you might be wondering: Is olive oil safe during pregnancy? And if it is, what’s the best way to use it? Should it be part of your meals, a way to support your health and your baby’s development, or perhaps a natural option for stretch mark care?
Let’s take a closer look at the safety, benefits, and best uses of olive oil in pregnancy
Is Olive Oil Safe During Pregnancy?
Yes, olive oil is generally considered safe to consume during pregnancy. In fact, it can be a healthy addition to your diet when used in moderation. Olive oil is rich in healthy fats and antioxidants, which support both your health and your baby’s development.
Beyond eating it, some moms-to-be also apply olive oil to their skin. It may help improve skin hydration and elasticity, which could be useful as your body changes during pregnancy. Just remember, a little goes a long way—whether in your meals or your skincare routine.
💡 Myth-buster: Some people believe drinking olive oil can bring on labor, but there’s no scientific evidence for that.
1. How Much Olive Oil Can You Have During Pregnancy?
While olive oil is known for its health benefits, it’s still rich in calories, making moderation especially important during pregnancy.
💡 Safe amount of olive oil during pregnancy:
Most experts agree that about 1–2 tablespoons (15–30 ml) per day is considered safe and can be beneficial for most pregnant women.
2. Best Ways of Using Olive Oil in Pregnancy:
You can use olive oil to dress up salads, drizzle it over veggies, or mix it into cooked meals.
Olive oil is also good for light cooking, like sautéing or baking at moderate temperatures. However, you should avoid using it for deep-frying or anything too hot, as high heat can destroy some of its healthy nutrients.
Additionally, experts generally advise against drinking olive oil straight during pregnancy, as it doesn’t provide extra health benefits and may cause stomach discomfort.
Safe Ways to Use Olive Oil During Pregnancy:
| How I Like to Use It | Why It’s a Good Idea |
|---|---|
| On salads or veggies | Keeps all the vitamins and antioxidants intact—plus, it tastes fresh and light. |
| For light cooking | Works well for sautéing veggies, chicken, or fish on medium heat without losing too many nutrients. |
| In baking | A healthier swap for butter or other oils—I love using it in muffins or roasted veggies. |
| Not for high heat | I avoid deep-frying with olive oil, since very high heat can break down its healthy fats. |
3. Best Olive Oil to Use During Pregnancy
Not all olive oils are equal. For maximum benefits:
- Choose cold-pressed extra virgin olive oil (EVOO)
- Look for organic if possible
- Store it in a dark glass bottle, away from sunlight and heat
🔴 Avoid refined or blended oils, as they lose many of the nutrients that make olive oil so powerful.
🟢 Choosing high-quality extra virgin olive oil ensures you and your baby get the most benefits.
Health Benefits of Olive Oil for Moms-to-Be
Here are a few reasons why including olive oil in your diet can be helpful while you’re expecting:
1. Olive Oil Can Help Prevent Constipation
Constipation is a common pregnancy problem, especially in the 2nd and 3rd trimesters. Olive oil helps keep things moving thanks to its healthy fats and mild laxative effect.
👉 Some experts suggest that approximately 3/4 teaspoon of olive oil a day may make a difference.
2. Improves Vitamin Absorption
Your body needs fats to absorb fat-soluble vitamins such as A, D, E, and K.
Healthy fats found in olive oil are ideal for this process. By enhancing the absorption of these vitamins, olive oil helps support a stronger immune system, promotes healthy eyesight, maintains skin elasticity, and contributes to the health of hair and nails.
3. Packed with Antioxidants
Olive oil is rich in natural antioxidants like vitamin E and polyphenols. These help protect both your cells and your baby’s from everyday damage. Researchers have also found that too much of this kind of damage, called oxidative stress, may be linked to pregnancy complications such as preeclampsia.
4. Supports Skin Health
Vitamin E in olive oil may help boost skin elasticity, reducing stretch marks and dryness during pregnancy. You can find more about using olive oil to reduce stretch marks here: Olive Oil for reducing Stretch Marks in Pregnancy.
Olive Oil Benefits for Baby’s Development
Your olive oil habit isn’t just good for you, it’s good for your baby too!
- Brain & nervous system: Omega-3 and omega-6 fatty acids in olive oil support brain development.
- Heart health: Healthy fats contribute to a stronger cardiovascular system.
- Growth: Some research indicates that babies born to moms who regularly consumed olive oil had better growth and psychomotor reflexes compared to those who didn’t.*
*A 2023 study analyzed olive oil consumption during pregnancy and its effects on both maternal and fetal outcomes. It linked higher olive oil intake to a lower risk of babies being born small or large for gestational age. That indicates a more balanced fetal growth environment.
Side Effects and Precautions of Olive Oil in Pregnancy
While olive oil is safe for most pregnant women, here are a few things to keep in mind:
- Digestive issues: Too much olive oil can cause diarrhea or stomach upset.
- Skin sensitivity: If you have eczema, dermatitis, or very sensitive skin, olive oil might irritate your skin barrier. Always do a patch test before applying.
- Allergies: Rare, but possible, especially with topical use.
👉 When in doubt, talk with your healthcare provider before making big changes to your diet or skin routine.
FAQs About Olive Oil in Pregnancy
Final Thoughts: Should You Use Olive Oil in Pregnancy?
Olive oil in pregnancy is more than just safe. It can actually be a gentle, natural boost for both you and your little one. From easing constipation and helping you absorb essential vitamins to supporting your baby’s brain and heart development, this simple kitchen staple has a lot to offer.
Furthermore, on the outside, olive oil may not be a miracle cure for stretch marks, but it does keep your skin soft, nourished, and more elastic as your belly grows. And let’s be honest, sometimes those little rituals of self-care mean just as much as the science.
So drizzle it over your salad, stir it into your favorite meal, or massage it gently onto your skin. Just remember: moderation matters, and quality counts. Stick with cold-pressed extra virgin olive oil, and you’ll be giving your body (and your baby’s) something truly wholesome.
Disclaimer: This post is for informational purposes only and does not replace medical advice. Always consult your doctor or OB-GYN before making any changes to your diet or supplement routine while pregnant.