How Much Olive Oil Per Day for Inflammation? Your Guide to Dosage and Benefits

October 16, 2025 •

4 min read

According to the PREDIMED study, consuming about four tablespoons of olive oil daily as part of a Mediterranean diet significantly reduced the risk of cardiovascular disease. Understanding how much olive oil per day for inflammation can provide significant health benefits is key to harnessing its power.

Quick Summary

Extra virgin olive oil is a powerful anti-inflammatory food due to its rich content of polyphenols, such as oleocanthal. The ideal daily intake for health benefits, including inflammation reduction, ranges from one to four tablespoons, depending on individual needs and overall diet.

Key Points

Daily Intake: Most experts recommend 1 to 4 tablespoons of extra virgin olive oil per day to gain anti-inflammatory benefits, with 20 grams (about 1.5 tablespoons) being the minimum for polyphenol effects.
Choose High-Quality EVOO: Opt for high-phenolic extra virgin olive oil (EVOO), which is cold-pressed and contains the highest concentration of anti-inflammatory compounds like oleocanthal.
Active Compounds: Oleocanthal in EVOO has a similar anti-inflammatory effect to ibuprofen by inhibiting COX enzymes.
Best for Cold Use: Use EVOO primarily as a finishing oil, in salad dressings, or for low-to-medium heat cooking to preserve its delicate compounds.
Part of a Broader Diet: For best results, incorporate olive oil into a healthy, balanced dietary pattern like the Mediterranean diet, rather than relying on it in isolation.
Monitor Caloric Intake: Be mindful of olive oil's high calorie count (approx. 120 calories per tablespoon) to prevent unintended weight gain.

The Anti-inflammatory Power of Extra Virgin Olive Oil

Chronic inflammation is a significant driver of various serious diseases, including heart disease, arthritis, and diabetes. Diet plays a crucial role in managing this condition, and extra virgin olive oil (EVOO) is a cornerstone of an anti-inflammatory eating pattern, most famously the Mediterranean diet. Its potency comes from its rich content of monounsaturated fats and powerful antioxidants called polyphenols, which actively combat inflammation at a cellular level. The compound oleocanthal is particularly notable; it has been shown to inhibit pro-inflammatory enzymes (COX-1 and COX-2) in a manner similar to the nonsteroidal anti-inflammatory drug (NSAID) ibuprofen.

How Much Olive Oil is Recommended?

There is no single official recommendation for the exact daily intake of olive oil, as needs can vary based on individual factors like age, weight, and activity level. However, based on extensive research, a general range emerges for maximizing anti-inflammatory benefits:

General Health and Maintenance: A daily intake of one to two tablespoons is often recommended for overall wellness and to gain the basic health benefits. This provides a solid dose of healthy monounsaturated fats and antioxidants.
Targeted Anti-inflammatory Effects: For those looking for a more potent anti-inflammatory effect, especially individuals with conditions like arthritis, some studies and experts suggest a higher intake. The landmark PREDIMED study found significant benefits in participants consuming approximately four tablespoons (50 ml) of EVOO per day.
European Commission Guidelines: As a reference point, the European Commission regulation 432/2012 states that the beneficial effect of olive oil polyphenols is obtained with a minimum daily intake of 20 grams (about 1.5 tablespoons) of olive oil, provided it meets certain phenolic content requirements.

Why the Type of Olive Oil Matters

Not all olive oils are created equal when it comes to fighting inflammation. Refined olive oils are processed with heat and chemicals, stripping them of many of the beneficial bioactive compounds. To maximize your anti-inflammatory intake, choosing high-quality extra virgin olive oil is essential. High-phenolic EVOO, in particular, contains concentrated levels of bioactive polyphenols like oleocanthal and hydroxytyrosol.

EVOO vs. Refined Olive Oil for Inflammation


Feature	Extra Virgin Olive Oil (EVOO)	Refined/Light Olive Oil
Processing	Cold-pressed; no chemicals or heat used.	Processed with heat and chemicals.
Polyphenol Content	High; preserves beneficial compounds.	Low; nutrients are stripped away.
Anti-inflammatory Effect	Strong due to high oleocanthal content.	Minimal to none; lacks key compounds.
Taste	Rich, fruity, often with a peppery finish.	Mild, neutral flavor profile.
Best Use	Finishing oil, salad dressing, low-to-medium heat cooking.	Higher-heat cooking where flavor is not desired.

Integrating Olive Oil into Your Daily Diet

Incorporating olive oil consistently into your meals is easy and delicious. The best methods preserve the delicate polyphenols and antioxidants by avoiding high heat:

Dressings and Vinaigrettes: Whisk EVOO with balsamic vinegar and herbs for a simple, healthy salad dressing.
Finishing Drizzles: Drizzle raw, high-quality EVOO over finished dishes like pasta, grilled fish, or steamed vegetables to add flavor and a final dose of beneficial compounds.
Dipping Oil: Serve EVOO as a dip for whole-grain bread.
Sautéing and Roasting: Use EVOO for sautéing vegetables over low to medium heat or roasting them in the oven.
Smoothies and Shakes: For a powerful health boost, some people add a tablespoon of EVOO to their morning smoothie.

Potential Downsides and Considerations

While highly beneficial, it's important to consume olive oil in moderation as it is a calorie-dense food, providing about 120 calories per tablespoon. Overconsumption can lead to weight gain, which exacerbates inflammation. Additionally, some individuals may experience digestive discomfort or diarrhea if they consume very large quantities. For those with specific health conditions, such as diabetes, excessive intake may cause a drop in blood sugar levels, so consulting a healthcare professional is crucial. Always consider olive oil as part of a balanced, healthy diet, not as a standalone cure.

Conclusion: Finding the Right Balance for You

Determining how much olive oil per day for inflammation depends on your personal health goals and dietary context. While a few tablespoons of high-quality EVOO daily, especially as part of a Mediterranean-style diet, can provide significant anti-inflammatory and cardiovascular benefits, it is not a magic bullet. By prioritizing high-quality, high-phenolic EVOO, using it in ways that preserve its compounds, and integrating it into an overall healthy eating pattern, you can effectively leverage its potent anti-inflammatory properties to support long-term wellness. Consistency is more powerful than sporadic high doses, making olive oil a sustainable and flavorful ally in your health journey.

Link: The New England Journal of Medicine - Primary Prevention of Cardiovascular Disease with a Mediterranean Diet Supplemented with Extra-Virgin Olive Oil or Nuts

Frequently Asked Questions

The best type is high-phenolic extra virgin olive oil (EVOO). It is cold-pressed and retains the highest levels of anti-inflammatory compounds, such as oleocanthal and hydroxytyrosol, compared to refined versions.

You can, but to maximize benefits, use EVOO for low-to-medium heat cooking or as a finishing oil. High heat can degrade its delicate polyphenols over time.

Yes, many people find success drinking a daily tablespoon of high-quality EVOO. Research indicates that consuming one to two tablespoons per day can provide a range of health benefits, including reduced inflammation.

Excessive intake of olive oil, due to its high caloric content, can lead to weight gain. Overconsumption may also cause digestive issues like diarrhea in some individuals.

The effects of olive oil on chronic inflammation are typically subtle and long-term. Consistency is key, and benefits are often observed over months as part of a sustained healthy diet, rather than immediately.

Yes, research suggests olive oil may help manage symptoms of arthritis, including reducing joint pain and swelling, due to its anti-inflammatory properties. However, it is a complementary approach and not a replacement for medical treatment.

Oleocanthal, a key compound in EVOO, inhibits the same inflammatory enzymes (COX-1 and COX-2) as ibuprofen. While the effect is similar, the amount of oleocanthal in a daily serving of olive oil is much less potent than a standard dose of ibuprofen.