How to Take Olive Oil for Anti-Inflammatory Benefits: A Practical Guide

October 18, 2025 •

3 min read

Research suggests that extra virgin olive oil (EVOO) contains the compound oleocanthal, which works similarly to the over-the-counter anti-inflammatory drug ibuprofen. Knowing how to take olive oil for anti-inflammatory benefits can help you leverage this natural remedy to reduce chronic inflammation as part of a healthy diet.

Quick Summary

This guide details the best type of olive oil for fighting inflammation and various methods for consumption. It covers the science behind olive oil's anti-inflammatory properties and provides practical tips for integrating it into your daily routine.

Key Points

Choose EVOO: Select high-quality Extra Virgin Olive Oil for the most potent anti-inflammatory compounds.
Daily Use: Incorporate EVOO into your daily diet for potential anti-inflammatory benefits.
Consumption Methods: Integrate EVOO by drizzling it on foods, using it in dressings, or incorporating it into your meals.
Store Properly: Keep EVOO in a dark glass bottle, away from heat and light, to preserve its delicate polyphenols.
Consistency is Key: For long-term benefits, make daily olive oil consumption a consistent habit as part of a healthy diet.
Science Behind It: EVOO's oleocanthal and other polyphenols may inhibit inflammatory enzymes.

The Anti-Inflammatory Power of Extra Virgin Olive Oil

Not all olive oils are created equal when it comes to combating inflammation. The key lies in the presence of potent antioxidant compounds, particularly polyphenols like oleocanthal and hydroxytyrosol, which are most abundant in high-quality Extra Virgin Olive Oil (EVOO). These compounds are responsible for EVOO's anti-inflammatory properties, with oleocanthal mimicking the mechanism of NSAIDs by inhibiting COX enzymes. Choosing a high-phenolic, authentic EVOO is crucial, as refined or processed olive oils have significantly lower levels of these beneficial compounds. When shopping, look for EVOO from a reputable producer, preferably in a dark glass bottle to protect the oil from light, which can degrade its quality.

How to Choose the Best Olive Oil

Look for 'Extra Virgin': This indicates the oil was cold-pressed, retaining a higher concentration of polyphenols and antioxidants.
Check the Harvest Date: Opt for the most recent harvest date to ensure peak freshness and potency. Polyphenols degrade over time.
Choose a Dark Bottle: Light can damage the oil's beneficial compounds, so a dark bottle offers better protection.
Taste and Aroma: Authentic, high-quality EVOO should have a distinct, slightly bitter or peppery taste in the back of the throat, a result of the oleocanthal compound.

Practical Ways to Incorporate Olive Oil

To effectively leverage olive oil for anti-inflammatory effects, daily and consistent consumption is key. The Mediterranean diet, known for its anti-inflammatory benefits, heavily features olive oil as a primary fat source. Here are several easy ways to get your daily dose:

Morning Elixir: Some individuals incorporate EVOO into their morning routine as a way to consume it consistently.
Drizzling over Food: A simple and delicious method is to drizzle EVOO over salads, cooked vegetables, soups, and finished dishes. This adds flavor while delivering beneficial compounds.
Homemade Dressings and Marinades: Create your own vinaigrettes and marinades with EVOO as the base. You can also add herbs and spices for extra flavor and health benefits.
Replacing Other Fats: Substitute butter or other less-healthy fats with EVOO when sautéing vegetables or preparing recipes. While heat can reduce some polyphenols, a study showed EVOO can be a stable cooking medium.
Adding to Smoothies: For a quick health boost, blend EVOO into your morning smoothie.

Comparison: Extra Virgin vs. Refined Olive Oil


Feature	Extra Virgin Olive Oil (EVOO)	Refined Olive Oil
Processing	Cold-pressed, no chemicals	Heat and chemical processing
Polyphenol Content	High	Very low
Anti-Inflammatory Action	Strong (due to oleocanthal)	Weak or non-existent
Flavor	Peppery, robust, fruity	Mild, neutral, bland
Ideal Use	Drizzling, finishing, lower-heat cooking	Frying, high-heat cooking (less beneficial)
Best for Inflammation?	Yes	No

The Scientific Rationale

The anti-inflammatory properties of EVOO are well-supported by research. Studies have shown that regular consumption can lead to reduced levels of inflammatory markers such as C-reactive protein (CRP) and interleukin-6 (IL-6). This effect is particularly noted in chronic inflammatory diseases like rheumatoid arthritis, where EVOO consumption has been associated with improved symptoms and reduced joint inflammation. The compounds in olive oil also have powerful antioxidant properties, which help neutralize free radicals that can cause cellular damage and drive inflammation. The synergistic effect of these compounds makes EVOO a powerful tool for managing inflammation naturally. For more on the benefits, see the Arthritis Foundation's research on olive oil.

Conclusion: Making Olive Oil a Daily Habit

Integrating olive oil into your daily diet is a simple, effective, and delicious way to harness its powerful anti-inflammatory properties. By choosing high-quality Extra Virgin Olive Oil and consuming it regularly, you can support your body's fight against chronic inflammation. Whether you drizzle it over a salad, use it in a vinaigrette, or incorporate it in other ways, consistency is the key to reaping the full benefits. As part of a broader healthy, anti-inflammatory diet, olive oil offers a natural and potent approach to improving long-term health and well-being.

Frequently Asked Questions

The best way to consume olive oil for inflammation is to use a high-quality extra virgin olive oil (EVOO) daily. Drizzle it over finished dishes or use it in salad dressings. Using it raw helps preserve the maximum amount of beneficial polyphenols.

Scientific studies often suggest regular consumption of extra virgin olive oil as part of a healthy diet to observe potential anti-inflammatory benefits.

Yes, you can cook with EVOO, but high heat can degrade some of its delicate polyphenols. For maximum benefit, use it for light sautéing, or drizzle it over dishes after cooking to preserve the compounds.

No, extra virgin olive oil (EVOO) is generally recommended for potential anti-inflammatory effects. Refined olive oils have significantly lower levels of the beneficial polyphenols and antioxidants.

Oleocanthal is a phenolic compound found in EVOO that may act similarly to the drug ibuprofen by potentially inhibiting an inflammatory pathway. It contributes to olive oil's anti-inflammatory properties and is responsible for the peppery, slightly bitter taste.

Research suggests that the anti-inflammatory properties of extra virgin olive oil, when part of a healthy diet like the Mediterranean diet, can be beneficial for managing symptoms of inflammatory conditions like rheumatoid arthritis.

Olive oil is high in calories, so consumption should be mindful as part of a balanced diet. It is a fat source and should be included within daily caloric needs. It can also have a mild laxative effect for some individuals.