Olive Oil and Arthritis: Can Extra Virgin Olive Oil Support Joint Health?

Research into olive oil and arthritis is promising, particularly around the anti-inflammatory properties of phenolics (antioxidant plant compounds) such as oleocanthal and hydroxytyrosol in extra virgin olive oil.

Arthritis is an umbrella term covering more than 100 conditions, with osteoarthritis (OA) and rheumatoid arthritis (RA) being the main and best known ones.  Arthritis describes a condition of pain, swelling and stiffness in the joints.  

Osteoarthritis is primarily associated with the breakdown of cartilage and changes within the joint, although inflammatory processes also contribute to the disease.  It usually affects adults over 50, with typical onset in the late 40s or mid-50s. 

Rheumatoid arthritis is an auto-immune condition where the immune system becomes over-active and attacks tissues around the joints, causing inflammation and potentially progressive joint damage.  This type of arthritis is commonly diagnosed between ages 30 and 60, though it can start earlier or later.

Laboratory studies show mechanisms through which the compounds of oleocanthal and hydroxytyrosol in olive oil may positively influence inflammation and oxidative stress, while clinical research offers stronger evidence for the benefits of the broader Mediterranean diet in people with rheumatoid arthritis.

Choosing a fresh, well-made extra virgin olive oil is a delicious way to make one of the world's most extensively studied dietary patterns part of everyday life and thereby allow it to contribute to an overall higher wellness experience.

Olive oil, inflammation and arthritis

Although osteoarthritis and rheumatoid arthritis have different causes, inflammation plays a role in both. This has led researchers to investigate whether foods containing naturally anti-inflammatory compounds might influence inflammatory processes.

Extra virgin olive oil is particularly interesting because it combines predominantly monounsaturated fat with a complex range of phenolic compounds, including oleocanthal, hydroxytyrosol and derivatives of oleuropein and ligstroside.

The amounts and profile of these compounds vary according to olive variety, ripeness, growing conditions, extraction and storage.

Oleocanthal: the peppery side of extra virgin olive oil

One of the most studied olive oil phenolics is oleocanthal, which contributes to the peppery sensation that can develop at the back of the throat when tasting a good quality extra virgin olive oil.

Research has found that oleocanthal can affect COX enzymes, which are involved in the body's inflammatory response. These are also among the enzymes targeted by common anti-inflammatory medicines such as ibuprofen.  (Anti-inflammatory benefits of virgin olive oil and oleocanthal).

That does not mean that eating olive oil can replace medication.  What it means is that the regular and consistent use of good olive oil can support and complement medical prescribed treatment along with other lifestyle changes such as regular exercise and weight management.  All of the above approaches working together can make you feel better.

Hydroxytyrosol and other olive oil polyphenols

Hydroxytyrosol is another well-known phenolic compound found in extra virgin olive oil.

It is particularly known for its antioxidant properties and is one of several olive oil phenolics being studied for their potential effects on oxidative stress and inflammation.

The Mediterranean diet is rich in extra virgin olive oil alongside vegetables, fruit, legumes, whole grains, nuts and fish. Several clinical studies have reported improvements in disease activity and inflammatory measures among people with rheumatoid arthritis following Mediterranean-style dietary interventions. (Mediterranean Diet and Osteoarthritis).

It is worth remembering that olive oil contains a whole family of up to 30+ different types of phenolic compounds, rather than one magic ingredient. Their effects may work together, which is one reason researchers are interested in the overall phenolic profile of extra virgin olive oil.

Can a good extra virgin olive oil actually help with arthritis?

Research suggests that regularly consuming extra virgin olive oil as part of a Mediterranean-style diet may help create a dietary environment that is less favourable to chronic inflammation over time and therefore support the management of arthritis.  

There has also been a small randomised clinical trial investigating applying extra virgin olive oil to the skin in women with rheumatoid arthritis. It reported improvements in pain and joint-related measures. (Extra virgin olive oil and rheumatoid arthritis pain)

The evidence does not show that extra virgin olive oil (EVOO) is a replacement for prescribed medication or a miracle treatment for arthritis, but is to be used to support treatment and long term management of the condition ideally in replacement of inflammation-causing oils, such as seed oils.  High-quality EVOO is a cornerstone of a Mediterranean-style diet associated with better overall health.  Its naturally occurring phenolic compounds make it particularly interesting from a scientific perspective, as most of these compounds are unique to olive oil and no other culinary oils contain any in relevant amounts.

Ways to include Olive Oil in your Diet if you want to support Joint Health

Incorporating olive oil regularly into your diet is one of the simplest ways to follow a Mediterranean-style eating pattern and support overall wellbeing.

Try it:

• Over eggs, toast or some Greek yoghurt for breakfast
• Drizzled over tomatoes, vegetables and leafy greens
• Over beans, lentils and chickpeas
  
• With fish such as salmon
  
• As a finishing oil for soups, cooked vegetables and other dishes
• Simply with good bread

The important point is the overall dietary pattern.

Opus olive oils  are high polyphenols oils that come with disclosure on their lab reports.  

FAQ

How to choose an olive oil for arthritis?

In the wide range of olive oil qualities it is important to chose an olive oil with the following characteristics:

• extra virgin quality grade (this classification is determined by law)
• coming from the most recent olive harvest
• disclosure on the country/region the olive oil comes from
• produced at temperatures below 27 degrees Celsius
• olives grown without synthetic chemicals in pesticides, herbicides and fertilisers
• high in polyphenols, as evidenced by a published lab report. The polyphenols level determines whether an olive oil is early harvest.
  
• ideally single olive variety and not a blend of different regions, producers etc.
• some olive varieties, such as the Greek Koroneiki olive, are naturally higher in polyphenols
• correctly stored and packaged, ideally without coming in contact with plastics during the journey from tree to bottle
• ideally bottled at source/country of production instead of from a bulk shipment in a different country
• having won awards from the largest olive oil industry-specific competitions with panels of experts gives a third party check and endorsement on quality and taste

Opus Oléa oils meet all of the above criteria — explore our Classic EVOO or our Organic Gold EVOO, both independently lab-certified each harvest.

How much olive oil to take for arthritis?

The human body needs to take 30% of its daily calories from good sources of fat to work optimally.  As part of a Mediterranean-style diet, around 2–3 tablespoons of extra virgin olive oil a day is a practical starting point, although some Mediterranean diet studies have used more.

The simplest approach is to use it generously in everyday cooking, dressings and finishing dishes, just like people have done in the Mediterranean for centuries.  You will need to adjust your intake of other fats so as not to overload your body with fats, especially not with highly processed ones.  The idea is that anti-inflammatory EVOO is your main source of fat and that the inflammation-causing fats, such as seed oils, are reduced accordingly.

How long until I see results from taking olive oil for arthritis?

If olive oil is part of a Mediterranean-style diet, any improvements in joint symptoms are likely to develop gradually rather than immediately. Clinical studies of Mediterranean diets in people with rheumatoid arthritis have reported benefits over periods of around 6–12 weeks and longer. Arthritis is a long term condition that can only be managed by making long term lifestyle changes. One of the easiest changes is to swap bad fats for good olive oil. (Also see our "Easy Olive Oil Swaps Guide").  

Olive oil or fish oil for arthritis - which is better?

Fish oil and olive oil are sometimes compared because both have been studied in relation to inflammation, but they work in quite different ways.

Fish oil has been studied more thoroughly and has stronger direct clinical evidence for rheumatoid arthritis symptoms, particularly at relatively high supplemental doses of EPA and DHA. Extra virgin olive oil has a different proposition: it provides monounsaturated fat and a complex mixture of phenolic compounds and is a central component of a Mediterranean dietary pattern associated with broader health benefits.

Rather than thinking of olive oil and fish oil as alternatives, think of them as complementary parts of a Mediterranean-style diet.  They can play different roles in a Mediterranean-style diet: extra virgin olive oil as the main culinary fat, and oily fish as a source of EPA and DHA.

 

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