In Short
Extra virgin olive oil contains compounds such as oleocanthal and other polyphenols that have attracted research interest around inflammation. Here’s what we know so far, plus what to look for when choosing EVOO.
Arthritis is something most people don’t think about until it starts affecting their day-to-day life, but when it does, life quickly becomes about managing discomfort and finding small, practical ways to feel better.
While there’s no miracle cure for arthritis, what you eat is one part of the bigger picture.
The relationship between olive oil and arthritis has attracted growing research interest, particularly around extra virgin olive oil (EVOO) and its anti-inflammatory properties. There's a growing body of research exploring its potential role in supporting joint health and reducing inflammation linked to arthritis.
But not all olive oil works in the same way. The effects seen in research are linked to specific compounds, and those can vary quite a bit from one oil to another.
That’s exactly why we’ve put this guide together: to help you understand what those compounds are, the science behind it all, and what to look for if you’re choosing an olive oil with that in mind.
Can olive oil help with my arthritis?
There’s some promising research around olive oil, particularly its polyphenols, but the evidence isn’t strong enough to say that olive oil can manage arthritis symptoms on its own.
Research into Mediterranean-style diets, where olive oil is the primary fat source, has found links with lower levels of inflammation and reduced arthritis symptoms, as well as a lower risk of symptoms worsening over time.
This fits with what we know about arthritis, which involves chronic inflammation - whether it’s osteoarthritis, rheumatoid arthritis, or any other type. The joints become painful, stiff, and swollen partly because the body's inflammatory response stays switched on when it shouldn't be.
When you dig into the research, two things keep coming up again and again: polyphenols and oleocanthal.
Polyphenols are plant compounds with antioxidant and anti-inflammatory properties, and EVOO is rich in them. Oleocanthal is a specific polyphenol, and one of the most studied. If you've ever felt that peppery catch at the back of your throat when tasting a good olive oil, that's oleocanthal.
The evidence so far is promising, but it’s important to keep it in perspective. Olive oil works best as part of a broader approach to managing arthritis - not a solution in itself.
What’s the science behind olive oil and arthritis?
EVOO contains natural compounds that researchers are studying for their effects on inflammation. Research in the journal Nature has demonstrated that oleocanthal, in particular, can affect the same COX enzymes targeted by some anti-inflammatory drugs such as ibuprofen.
A 2019 randomised trial, published in Clinical Nutrition, found that people with knee osteoarthritis on a Mediterranean diet (with olive oil as a key fat) had greater improvements in pain, stiffness, joint swelling and physical function after 12 weeks.
And more recently, research from the University of Palermo has shown that the polyphenols in olive oil can reduce key inflammation markers and oxidative stress (a type of cell damage linked to joint pain and stiffness) in cells taken from people with rheumatoid arthritis.
Taken together, the research gives us some interesting reasons to look more closely at EVOO, its polyphenols and their relationship with inflammation.
That said, the research isn’t all looking at the same thing. Some studies use whole diets, some look at isolated compounds and some involve laboratory or animal research, so we can’t simply translate every finding into a benefit from eating EVOO.
Where olive oil fits into managing arthritis day to day
Understanding the science is one thing, but in practice it’s the small, consistent changes that make the difference.
At MasWorth, we’ve seen it ourselves - growing up, yiayia never measured olive oil. It went into almost every meal, drizzled on salads, used in cooking, and eaten the traditional way as παπάρα (pa-PA-ra), bread dipped in the olive oil left from a salad.
That’s exactly how the Mediterranean diet works, with olive oil used regularly alongside plenty of vegetables, legumes, fruit, fish and other whole foods, rather than relying on butter or more processed oils.
But EVOO also works best alongside other habits that support joint health, such as staying active and following any medical advice or treatment plans you’ve been given.
In everyday life, that typically means:
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Swapping butter and processed fats for EVOO
Highly processed and saturated fats are linked to higher inflammation. Making olive oil your go-to fat is an easy change.
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Using it raw where you can
Polyphenols are at their best when the oil isn’t heated. Think dressings, drizzling over dishes, or finishing a meal.
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Thinking in weeks, not days
The research in this area tends to look at dietary patterns over weeks and months, rather than occasional use.
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Pairing it with other anti-inflammatory foods
Vegetables, fruit, legumes, nuts and oily fish are all part of a Mediterranean-style diet, with olive oil working best as part of that wider picture rather than on its own.
How olive oil may help with joint pain
Anti-inflammatory compounds
EVOO contains polyphenols that researchers are investigating for their effects on processes involved in inflammation. That’s one reason they’ve attracted so much interest in relation to joint health.
Antioxidant support
Powerful antioxidants can help counter everyday oxidative stress.
Weight-management ally
Replacing ultra-processed fats with EVOO can make vegetables, salads and other everyday foods more appealing. Keeping a healthy weight can also reduce the load placed on weight-bearing joints.
Olive oil for osteoarthritis vs. olive oil rheumatoid arthritis
Osteoarthritis (OA)
With osteoarthritis, diet is only one part of the wider picture. EVOO can easily fit into a Mediterranean-style diet alongside regular movement, resistance training and whatever treatment has been recommended.
Rheumatoid arthritis (RA)
People also search for “olive oil rheumatoid arthritis.” RA involves autoimmunity and requires medical treatment. EVOO can be part of a Mediterranean-style diet alongside foods such as oily fish, vegetables, fruit and legumes. For rheumatoid arthritis, that sits alongside the medical treatment and advice provided by a healthcare professional.
Not all olive oil is the same
This is where most advice around olive oil and arthritis starts to fall short.
When it comes to the compounds attracting attention in this research, extra virgin olive oil is the place to look. Polyphenols such as oleocanthal occur naturally in EVOO, while refining removes many of these compounds.
Refined oils are fine for cooking, but they contain much less of the naturally occurring compounds that make EVOO so interesting from a research perspective.
Even within EVOO, quality can vary more than most people realise. Polyphenol levels vary enormously depending on:
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Harvest timing - early-harvest olives tend to yield higher polyphenol levels
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Variety and region - some cultivars are naturally richer than others
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Processing speed - the shorter the time between harvest and pressing, the better
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Storage - light and heat can degrade polyphenols, so packaging matters
A genuinely high-polyphenol EVOO will often have a more pronounced peppery finish and some bitterness. Those flavours are associated with its naturally occurring phenolic compounds.
If you’re interested in polyphenols, the reported polyphenol level is one useful number to look at when comparing different EVOOs.
Most supermarket oils don't publish it (which makes it hard to know how they compare to the levels used in research), but some lab-certified oils, including MasWorth and November, do.
Two high-polyphenol EVOO examples
One of the challenges with applying all this research is that the studies focus on specific compounds, like oleocanthal, rather than the olive oil itself.
In reality, the levels of those compounds can vary significantly between bottles, and most labels don’t tell you how much is present.
Looking at a couple of real examples helps put those differences into context:
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November Polyphenols EVOO: lab-certified at 1200+ mg/kg polyphenols. Early-harvest and produced at the higher end of what’s typically available, with a more pronounced, peppery profile.
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MasWorth Family Groves EVOO: lab-certified at 965 mg/kg. Still firmly in high-polyphenol territory, but slightly more balanced in flavour, making it a more approachable everyday option.
Both sit well above the polyphenol levels you’ll typically find in standard supermarket oils, and are firmly in high‑polyphenol territory - with independent laboratory testing available for comparison.
If you want a deeper breakdown of how polyphenol levels are measured and what to look for, we’ve covered that in more detail in our our guide to choosing the best high-polyphenol olive oil in the UK.
What to look for in a high-quality olive oil
If you’re using olive oil as part of a long-term approach, a few practical indicators can help:
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Extra virgin classification
This ensures the oil has been mechanically extracted without chemical processing.
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Harvest and bottling transparency
Oils that clearly state where and when they were produced tend to be fresher and more traceable.
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Proper storage
Dark glass bottles or tins help protect the oil from light and preserve its quality.
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Taste profile
A slight bitterness or peppery finish is often a sign of higher polyphenol content.
How to use olive oil day to day
Wonder how much olive oil is enough? The Arthritis Foundation (America’s largest Arthritis charity) suggests using extra‑virgin olive oil as your main fat and aiming for around 2-3 tablespoons a day as part of a Mediterranean‑style diet. That's a reasonable amount, and it’s also roughly what you'd get if you're using it as your default cooking and dressing fat.
Here are a few of the ways you can use it:
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Dress salads and vegetables with it raw
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Used as a base for marinades with lemon or vinegar
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Brush onto bread before toasting or grilling
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Mix it into pasta just before serving
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Finish soups, grains, and cooked dishes with a drizzle before serving
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Use for light sautéing (EVOO handles everyday home cooking temperatures fine - just don't smoke the pan)
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Or keep it simple and dip good bread straight into it - what Greeks call the παπάρα (pa-PA-ra) or ζουμί (zoo-MEE))
What to keep in mind:
Research in this area tends to look at dietary patterns over weeks or months, rather than occasional use, so there isn’t a simple timeline for what someone might notice.
The bottom line
So, is olive oil good for arthritis? There’s plenty of interesting research around EVOO, polyphenols, inflammation and Mediterranean-style diets, but we still don’t have enough evidence to say that eating olive oil will improve arthritis symptoms.
What we do know is that EVOO is a key part of the Mediterranean diet, and a high-polyphenol oil gives you more of the naturally occurring compounds that researchers are interested in. So if EVOO is already part of the way you eat, there are plenty of good reasons to keep it there.
Practical ways to add EVOO today
Breakfast: Drizzle EVOO on eggs, tomatoes, or avocado toast.
Lunch: Toss leafy greens, chickpeas, and salmon with a lemon-EVOO dressing.
Dinner: Finish warm vegetables or soups with a spoon of EVOO for flavor and satisfaction.
Snacks: Try whole-grain bruschetta with herbs and a light EVOO splash.
FAQs
Does olive oil reduce arthritis pain?
Research has looked at olive oil, polyphenols and inflammation, but there isn’t enough evidence to say that eating olive oil reduces arthritis pain. Some people report less stiffness and discomfort over time when it’s used consistently as part of an overall anti-inflammatory way of eating, but individual responses vary.
Is olive oil better than fish oil for arthritis?
They work in different ways. Fish oil provides omega-3s (EPA and DHA), which have a more direct anti-inflammatory effect and are better studied in relation to arthritis specifically. Olive oil works more through its polyphenols and its role in the wider diet. Many people include both - they complement each other rather than compete.
Can you apply olive oil directly to joints?
Some smaller clinical studies have looked at applying olive oil directly to the skin, with findings suggesting it may help with localised discomfort. One double-blind, randomised trial published in the Journal of Clinical Rheumatology reported effects comparable to an ibuprofen-type gel for knee osteoarthritis. Another study, published in the Journal of Pharmaceutical Research International, also found reductions in knee pain over several weeks with topical use.
This isn't standard medical advice or a proven treatment, but it has been explored in early research.
How long does it take to work?
If you're asking is olive oil good for joints in the long run, studies tend to measure effects over weeks to months of consistent use. That makes it difficult to put a simple timeframe on what someone might notice from adding EVOO to their diet.
How much olive oil should you use?
There’s no set amount of olive oil you need to eat for arthritis. As part of a Mediterranean-style diet, use extra virgin olive oil as your main cooking and dressing fat, adjusting the amount to suit the rest of your diet and your calorie needs.
Can I take olive oil capsules instead?
Capsules vary in quality and dose. Whole-food EVOO lets you control freshness and quantity easily.
Scientific & Nutritional Information
The information on this website is provided for educational and informational purposes only and summarises published scientific research and general nutritional information relating to olive oil and olive polyphenols. It is not intended as medical, nutritional or dietary advice and should not be relied upon as a substitute for advice from your doctor, registered dietitian or other qualified healthcare professional.
Scientific studies reflect the findings of their respective authors and should not be interpreted as evidence that the same results will occur for every individual or from the consumption of any particular product.
Any health claims made in relation to our products are limited to those expressly authorised under applicable UK and EU nutrition and health claims legislation.
