How much olive oil should you take a day for arthritis?

October 18, 2025 •

4 min read

Extra virgin olive oil contains a compound called oleocanthal, which possesses anti-inflammatory properties remarkably similar to the over-the-counter pain reliever ibuprofen. This discovery has heightened interest in using olive oil to manage arthritis, with many wondering about the optimal daily intake for alleviating symptoms.

Quick Summary

Integrating extra virgin olive oil into a daily diet, particularly as part of a Mediterranean-style eating pattern, can support joint health and potentially reduce inflammation associated with arthritis. Its anti-inflammatory compounds contribute to these potential benefits.

Key Points

Dietary Integration: Incorporating extra virgin olive oil (EVOO) into your daily diet can offer anti-inflammatory benefits for arthritis.
Choose EVOO: Extra virgin olive oil is the best choice for arthritis due to its high concentration of anti-inflammatory compounds like oleocanthal.
Look for High Quality: Prioritize high-phenolic EVOO with a peppery kick and a recent harvest date for maximum potency.
Integrate with a Healthy Diet: Consume olive oil as part of a Mediterranean-style diet, rich in fruits, vegetables, and fish, for amplified anti-inflammatory effects.
Mind Calories and Intake: Be mindful of the high caloric density of olive oil and balance your intake to prevent unwanted weight gain.
Complementary, Not Curative: Olive oil is not a cure for arthritis but can be a useful complementary part of a broader management plan.

Olive Oil and Arthritis: Understanding the Potential Benefits

For those seeking to leverage olive oil's anti-inflammatory properties for arthritis relief, health organizations, such as the Arthritis Foundation, highlight its potential benefits. Consuming high-quality olive oil, especially as part of a Mediterranean-style diet, is often suggested as a way to incorporate beneficial compounds into a regular eating pattern. It's important to remember that olive oil is calorie-dense, so it should replace other less healthy fats in your diet to avoid unintended weight gain.

Why Quality Matters: Extra Virgin Olive Oil (EVOO)

Not all olive oils are created equal when it comes to therapeutic benefits. Extra virgin olive oil is the highest quality and least refined variety, extracted by mechanical means without heat or chemicals. This process preserves the oil's potent bioactive compounds, which are largely lost during the refining of lower-grade oils.

The Power of Oleocanthal The key anti-inflammatory component in high-quality EVOO is oleocanthal. It has been shown to inhibit cyclooxygenase (COX-1 and COX-2) enzymes, which are responsible for triggering inflammation in the body. This is the same mechanism of action as non-steroidal anti-inflammatory drugs (NSAIDs) like ibuprofen, though the effect is milder. Some research has even suggested that EVOO might have a comparable effect to a certain amount of ibuprofen. The more peppery or astringent the olive oil, the higher its oleocanthal content is likely to be.

The Role of Polyphenols and Other Compounds EVOO is also rich in other beneficial compounds, including polyphenols and antioxidants like vitamin E. These help protect the body's cells from oxidative stress and damage caused by free radicals, which are known to contribute to chronic inflammation associated with arthritis. The monounsaturated fat (oleic acid) that constitutes the majority of EVOO also plays a role in reducing inflammatory markers.

Olive Oil's Effects on Different Types of Arthritis

Studies suggest that incorporating high-quality olive oil can be beneficial for both major types of arthritis:

Rheumatoid Arthritis (RA): As an autoimmune disease, RA involves systemic inflammation. The anti-inflammatory compounds and antioxidants in EVOO can help reduce this inflammation, leading to a decrease in disease activity, pain, and stiffness.
Osteoarthritis (OA): OA is a degenerative joint disease characterized by cartilage breakdown. Olive oil's protective properties may help slow cartilage degradation and reduce oxidative stress within the joints, potentially improving mobility and reducing pain.

Incorporating Olive Oil into Your Daily Routine

Integrating olive oil into your daily diet is simple and delicious. The key is to use it regularly and replace less healthy fats.

Salad Dressings: Drizzle a generous amount over salads with balsamic vinegar and herbs for a nutritious, anti-inflammatory meal.
Finishing Oil: Add a spoonful over cooked vegetables, soups, stews, or pasta dishes just before serving to maximize the flavor and preserve the oil's heat-sensitive polyphenols.
Cooking: While EVOO can be used for cooking, its smoke point is relatively low. For higher-heat applications, consider virgin olive oil, which has a slightly higher smoke point, or simply add EVOO at the end of the cooking process.

The Importance of a Mediterranean Diet

For optimal results, olive oil should be consumed as part of a broader anti-inflammatory diet, like the Mediterranean diet, which is rich in fruits, vegetables, whole grains, nuts, and fish. This eating pattern amplifies the anti-inflammatory effects and provides additional nutrients that support joint health. A recent study even suggested that a Mediterranean diet might influence whether someone develops knee OA.

Potential Side Effects and Precautions

While olive oil is generally safe, there are some considerations, especially when consumed in therapeutic amounts:

High Caloric Content: Olive oil is energy-dense. Excessive consumption without adjusting overall calorie intake could lead to weight gain. A healthy weight is crucial for managing arthritis, as extra pounds put added stress on the joints.
Digestive Issues: In some cases, high intake may cause minor digestive discomfort.
Consult a Physician: It is always best to speak with a healthcare provider before making significant dietary changes, especially if you have pre-existing conditions or are taking medications like blood thinners.

Olive Oil Comparison: Finding the Right Choice for You


Feature	Extra Virgin Olive Oil (EVOO)	Virgin Olive Oil	Refined Olive Oil / Pure Olive Oil
Extraction Method	Cold-pressed mechanically from fresh olives.	Cold-pressed mechanically from riper olives.	Processed with heat and chemicals to remove defects.
Polyphenol Content	Highest levels; preserves all-natural compounds like oleocanthal.	Lower levels than EVOO.	Significantly lower, with most beneficial compounds removed.
Anti-Inflammatory	Strongest potential due to high oleocanthal content.	Moderate potential.	Minimal to no anti-inflammatory effect from polyphenols.
Flavor Profile	Robust, fruity, and often peppery.	Milder and less robust than EVOO.	Mild, neutral, or bland.
Best Uses	Finishing dishes, dressings, low-heat cooking.	Cooking, sautéing, baking.	High-heat cooking, frying, general-purpose use.

For optimal arthritis relief, prioritizing high-quality extra virgin olive oil with a recent harvest date, stored in a dark bottle to protect it from light, is the best strategy.

Conclusion

While not a cure, incorporating high-quality extra virgin olive oil into an anti-inflammatory, Mediterranean-style diet can be a valuable strategy for managing arthritis symptoms. Its rich content of oleocanthal and other polyphenols provides a natural, ibuprofen-like effect that helps reduce joint inflammation, pain, and stiffness. By understanding the importance of EVOO quality and balancing it within your overall dietary intake, you can effectively harness its health benefits to improve joint health and overall well-being. Always consult with a doctor before starting any new dietary regimen.

Frequently Asked Questions

Including extra virgin olive oil in salad dressings, drizzled over cooked foods, or used in low-heat cooking as part of a balanced diet can be beneficial for arthritis.

Extra virgin olive oil (EVOO) is the best type for arthritis because its minimal processing preserves the highest levels of anti-inflammatory compounds, such as oleocanthal and polyphenols.

Olive oil, particularly EVOO, contains oleocanthal, a compound that inhibits COX enzymes responsible for inflammation, similar to how ibuprofen works.

Yes, research suggests that EVOO can offer benefits for both osteoarthritis, by protecting cartilage, and rheumatoid arthritis, by reducing systemic inflammation.

No, refined or 'light' olive oil has significantly fewer beneficial polyphenols and antioxidants due to processing, so it offers minimal anti-inflammatory benefits compared to EVOO.

Yes, excessive consumption of olive oil can lead to weight gain due to its high caloric content. Some people may also experience minor digestive issues.

Yes, you should always speak with a healthcare provider before making significant dietary changes, especially if you have pre-existing conditions or take blood-thinning medication.

Use high-quality EVOO as a finishing oil on cooked dishes or in dressings, as heat can degrade some of the beneficial compounds. Pairing it with other anti-inflammatory foods like fatty fish and greens can also help.