Avocado Oil: Benefits, Forms, Dosing, and Side Effects

Avocado oil is extracted from the pulp of avocados and is rich in monounsaturated oleic acid (56-77% of total fatty acids). It is promoted as a heart-healthy cooking oil and has attracted interest for skin health and general nutrition. While whole avocados have been studied for cardiovascular benefits, direct clinical research on avocado oil itself is limited. The oil also contains vitamin E, small amounts of phytosterols, carotenoids (primarily lutein), and modest polyphenol levels — though polyphenol content is substantially lower than in extra virgin olive oil.

Table of Contents

• Overview
• Forms and Bioavailability
• Evidence for Benefits
• Recommended Dosing
• Safety and Side Effects
• Drug Interactions
• Dietary Sources
• References

Overview

Avocado oil is extracted from the pulp of avocados and is rich in monounsaturated oleic acid, which comprises 56-77% of its total fatty acids. It is promoted as a heart-healthy cooking oil and has attracted interest for skin health and general nutrition. While whole avocados have been studied for cardiovascular benefits, direct clinical research on avocado oil itself is limited.

The oil contains vitamin E (2.8-4.0 mg per tablespoon), small amounts of phytosterols and carotenoids (primarily lutein), and modest polyphenol levels. However, its polyphenol content is substantially lower than that of extra virgin olive oil — a difference that may be clinically meaningful given polyphenols' role in cardiovascular protection.

Forms and Bioavailability

Avocado oil is available in several grades:

• Extra virgin / virgin: Cold-pressed or centrifuged below 122°F. Green in color, somewhat cloudy, with a grassy, buttery flavor. Retains more nutrients and antioxidants.
• Refined (sometimes labeled "pure"): Further processed, yielding a lighter yellow, clear oil with a more neutral taste. Has a higher smoke point but lower nutrient content.

Formal technical standards for "extra virgin" avocado oil have been proposed but not yet adopted, making label claims less regulated than those for olive oil.

One study found that extra virgin olive oil had a higher smoke point (405°F) than virgin avocado oil (387°F), with olive oil also showing better oxidative stability and producing fewer harmful decomposition products during frying [2]. Polyphenols in oils are degraded by heat, so using oils on foods after cooking preserves these compounds best.

Avocado oil should be stored at room temperature in a dark-glass or stainless-steel container, away from light. The high chlorophyll content can accelerate oxidation when exposed to light. Unopened avocado oil remains stable for at least two years. Refrigeration is not necessary.

Evidence for Benefits

Heart Health

The American Heart Association recommends that the majority of fat intake come from monounsaturated and polyunsaturated fats. Avocado oil's high oleic acid content aligns with this guidance. The FDA permits a heart-health claim for oils containing at least 70% oleic acid when used to replace saturated fats.

However, unlike olive oil — which has been extensively studied — there appear to be no published clinical trials examining avocado oil itself for heart health outcomes. Most research has used whole avocados, which contain additional nutrients (magnesium, potassium, vitamins B6 and thiamine, fiber) not present in the oil.

A review of 10 small clinical trials found that whole avocado consumption (typically 0.5-1.5 avocados/day) lowered average total cholesterol by 18.8 mg/dL, LDL cholesterol by 16.5 mg/dL, and triglycerides by 27.2 mg/dL [3].

A larger RCT of 923 adults with abdominal obesity found one Hass avocado daily for 6 months did not significantly reduce abdominal fat, liver fat, body weight, BMI, or insulin levels. However, total cholesterol decreased by 2.94 mg/dL and LDL by 2.47 mg/dL relative to controls [4]. A subsequent analysis found no improvement in vascular function measures [5].

Polyphenol content in avocado oil (43-57 mg/kg) [6] is substantially lower than in extra virgin olive oil (150-400+ mg/kg). Since polyphenols are believed to contribute significantly to olive oil's cardiovascular benefits, this difference may be clinically relevant.

Osteoarthritis (Avocado-Soy Unsaponifiables)

Avocado and soy unsaponifiables (ASUs) — fat-soluble compounds extracted from avocado and soy — have been promoted for joint health. A meta-analysis found 300 mg/day for 3-6 months reduced pain by 17.36 mm on the Visual Analogue Scale and improved function by 2.33 points on the Lequesne Index in knee osteoarthritis. Higher doses (600 mg/day) did not show greater benefit [7].

However, results are inconsistent. An RCT of 119 adults found 300 mg/day for 3 months did not reduce knee pain or improve function versus placebo [8]. ASUs also failed to reduce hip pain or slow joint space narrowing in a 2-3 year trial [9], though severely affected hip osteoarthritis patients showed slightly less joint space loss (-0.43 mm vs. -0.86 mm) [10].

Skin Health (Topical Use)

A small study found refined avocado oil applied to skin reduced transepidermal water loss by approximately 15%, functioning as an occlusive moisturizer [11]. Two Korean studies found 1% avocado oil spray applied twice daily improved dryness on elbows after 1 week and heels after 2 weeks [12][13].

A vitamin B12 cream containing avocado oil improved plaque psoriasis severity, though it worked more slowly than calcipotriol ointment [14]. Animal studies suggest avocado oil may accelerate wound healing, but this has not been confirmed in humans [15].

Vitamin E and Carotenoid Content

One tablespoon of avocado oil contains 2.8-4.0 mg of vitamin E as alpha-tocopherol (28-40% of daily requirements). It also contains variable amounts of lutein (trace to approximately 0.5 mg per tablespoon) [16]. Consuming avocado with a meal increases absorption of beta-carotene from other foods [17], and the oil likely enhances absorption of fat-soluble vitamins (A, D, E, K).

Recommended Dosing

There is no established supplement dose for avocado oil, as it is primarily used as a culinary oil. General dietary guidance:

• Use avocado oil as a replacement for saturated fats, not as an addition to total fat intake
• 1-2 tablespoons per day is a reasonable dietary amount consistent with whole avocado studies
• Extra virgin avocado oil retains more nutrients than refined
• For maximum polyphenol benefit from cooking oils, extra virgin olive oil remains the better-studied choice

Safety and Side Effects

Avocado oil consumption is generally considered safe and well-tolerated. As a fat, it contributes approximately 120 calories per tablespoon and should be used in moderation.

Specific concerns:

• Latex allergy cross-reactivity: People allergic to latex may also be allergic to avocados [18][19]. Rare allergic reactions (coughing, wheezing, rash) have been reported in individuals without latex allergy [20]. One case of allergic contact dermatitis from topical avocado oil has been reported [21].
• Persin: A compound in avocado that is toxic to certain animals but not harmful to people at dietary amounts. Avocado oil from ripe fruit is unlikely to contain persin [22].

Drug Interactions

Two case reports document avocado consumption interacting with warfarin (Coumadin), involving 100-200 grams of whole avocado consumed daily. The proposed mechanism involves interference with liver enzymes that metabolize the drug or reduced intestinal absorption [23]. Patients on warfarin should be aware of potential interactions when consuming large amounts of avocado or avocado oil.

Dietary Sources

Avocado oil is primarily consumed as a food rather than in supplement form:

• Avocado oil: 1 tablespoon provides approximately 14 g fat (primarily oleic acid), 2.8-4.0 mg vitamin E, and small amounts of lutein
• Whole avocado (California Hass): One medium avocado (173 g) provides approximately 132 mg beta-sitosterol [24], along with potassium, magnesium, B vitamins, and fiber not found in the oil

Adulterated and poor-quality avocado oil products have been found on the US market. Look for green-colored virgin oil with a grassy, buttery flavor. Rancid oil smells stale. Choose oils closest to harvest/production date when possible, as "best before" dates are not always reliable indicators of quality.

References

1. Mo H et al. Phytosterol content of avocado oil. Lipids. 2014.

2. De Alzaa F et al. Evaluation of chemical and physical changes in different commercial oils during heating. Acta Sci Nutr Health. 2018.

3. Peou S et al. Impact of avocado-enriched diets on plasma lipoproteins: a meta-analysis. J Clin Lipidol. 2016.

4. Lichtenstein AH et al. Avocado consumption and cardiometabolic risk factors. J Am Heart Assoc. 2022.

5. Davis CR et al. Avocado consumption and vascular function. J Am Heart Assoc. 2024.

6. Flores M et al. Polyphenol content in avocado oil. J Food Sci Eng. 2014.

7. Simental-Mendia M et al. Efficacy of avocado-soy unsaponifiables on knee osteoarthritis. Int J Rheum Dis. 2019.

8. Goudarzi R et al. Avocado/soybean unsaponifiables for knee osteoarthritis. Medicina (Kaunas). 2022.

9. Maheu E et al. Efficacy of avocado-soy unsaponifiables in hip osteoarthritis. Ann Rheum Dis. 2014.

10. Lequesne M et al. Structural effect of avocado/soybean unsaponifiables on joint space loss. Arthritis Rheum. 2002.

11. Patzelt A et al. In vivo measurements of avocado oil as skin moisturizer. Skin Res Technol. 2012.

12. Park SJ et al. Effect of avocado oil spray on dry skin of elbows. Kor J Aesthet Cosmetol. 2013.

13. Kim YJ et al. Effect of avocado oil spray on dry skin of heels. Kor J Aesthet Cosmetol. 2013.

14. Stucker M et al. Vitamin B12 cream with avocado oil for psoriasis. Dermatology. 2001.

15. de Oliveira AP et al. Effect of avocado oil on wound healing. Evid Based Complement Alternat Med. 2013.

16. Qin X et al. Fatty acid and carotenoid composition of avocado oil. J Oleo Sci. 2016.

17. Kopec RE et al. Avocado consumption enhances absorption of carotenoids. J Nutr. 2014.

18. Blanco C et al. Latex-fruit allergy syndrome. Allergy. 1994.

19. Wagner S et al. Cross-reactivity between latex and plant-derived food allergens. Biochem Soc Trans. 2002.

20. Abrams EM et al. Avocado allergy without latex sensitization. Allergy Asthma Clin Immunol. 2011.

21. de Groot AC. Contact dermatitis from avocado oil. Contact Dermatitis. 1987.

22. Woolf A et al. Avocado oil. In: Gourmet and Health-Promoting Specialty Oils. 2009.

23. Blickstein D et al. Avocado and warfarin interaction. The Lancet. 1991.

24. Duester KC. Avocado fruit nutrient content. J Am Diet Assoc. 2001.