Are there side effects to olive oil shots? What to know before you start

October 18, 2025 •

4 min read

While celebrated for its benefits within the Mediterranean diet, consuming olive oil in concentrated shots can lead to unexpected side effects, such as digestive issues. So, are there side effects to olive oil shots? This article explores the potential downsides and provides guidance on how to consume olive oil safely and effectively.

Quick Summary

Taking olive oil as a shot can cause digestive problems like nausea and diarrhea and adds a high-calorie load. Certain individuals, such as those with gallbladder issues or on specific medication, should avoid this practice. Moderation is key to gaining benefits.

Key Points

Digestive Issues: Taking concentrated olive oil shots can cause nausea, diarrhea, and general digestive discomfort, especially on an empty stomach.
High Calorie Density: Olive oil is calorie-dense, and taking shots can easily lead to excessive calorie consumption and potential weight gain if not managed within your overall diet.
Contraindications for Certain Conditions: Individuals with gallbladder problems, IBS, or diabetes should be cautious, as olive oil shots can exacerbate symptoms or interact with medications.
Medication Interactions: Olive oil has natural blood-thinning properties and may interfere with blood thinners or blood pressure medications; medical consultation is advised.
Moderation is Key: Experts recommend 1-2 tablespoons of olive oil daily, which is more beneficial and safer when integrated into meals rather than consumed in a single shot.
Benefits from Culinary Use: The health benefits of olive oil, such as heart protection and anti-inflammatory effects, are best achieved as part of a balanced diet, not through a concentrated, high-risk shot.

The Rise of the Olive Oil Shot

Driven by celebrity endorsements and social media trends, the practice of taking a daily shot of olive oil has surged in popularity. Proponents claim it offers an accelerated dose of the same health benefits associated with the Mediterranean diet, including improved heart health, reduced inflammation, and better digestion. The primary draw is the high concentration of monounsaturated fats and powerful antioxidants, especially polyphenols, found in high-quality extra virgin olive oil (EVOO). However, unlike when integrated into meals, consuming this high-fat liquid in a single, concentrated shot can introduce a new set of considerations and potential side effects.

Potential Digestive Side Effects of Olive Oil Shots

One of the most immediate and common side effects of olive oil shots is digestive discomfort. Because olive oil is a high-fat substance, consuming a large amount at once can be a shock to the system, especially for those not accustomed to a high-fat diet. This can result in several uncomfortable symptoms:

Nausea: Some people, especially those with sensitive stomachs, report feeling nauseous after drinking straight olive oil. This effect can be pronounced when taking it on an empty stomach.
Diarrhea: As a natural lubricant for the digestive tract, an excessive amount of olive oil acts as a laxative. Too much can easily over-lubricate the system, leading to diarrhea and stomach cramps.
Bloating and Digestive Upset: For some, the sheer volume of fat can overwhelm the digestive system, leading to bloating and general discomfort.

High Calorie Content and Weight Gain

While olive oil is rich in healthy fats, it is also very calorie-dense. A single tablespoon contains about 120 calories, and a standard shot can contain 2 to 4 tablespoons, translating to 240-480 extra calories per day. If this caloric intake isn't balanced with a corresponding decrease elsewhere in your diet, it can lead to weight gain over time. The notion that olive oil shots alone cause weight loss is a misconception; they support weight management only when incorporated into an overall calorie-controlled diet.

Health Conditions and Medication Interactions

Certain individuals should be particularly cautious or avoid olive oil shots entirely due to potential health risks.

Who should be cautious or avoid olive oil shots:

Gallbladder Issues: Olive oil stimulates bile production. For people with gallbladder issues or gallstones, this stimulation can trigger discomfort or pain.
Irritable Bowel Syndrome (IBS): Individuals with digestive disorders like IBS may find that a concentrated dose of olive oil exacerbates their symptoms.
Diabetes and Hypoglycemia: While olive oil can help regulate blood sugar, excessive amounts can cause blood sugar levels to drop too low, especially for those on medication. It's crucial to consult a doctor before starting this practice.
Certain Medications: Olive oil has natural blood-thinning properties. For those taking blood-thinning medication or blood pressure medication, taking olive oil shots could enhance these effects, so medical advice is necessary.
Allergies: Though rare, olive oil can cause allergic reactions in sensitive individuals.

Olive Oil Shots vs. Culinary Integration

For many, the benefits of olive oil are best and most safely realized when incorporated into meals, as is tradition in Mediterranean cultures. This allows the body to digest the fat more gradually and provides a better overall nutritional balance.


Feature	Olive Oil Shots	Culinary Integration (e.g., dressing)
Absorption	Rapid and concentrated, potentially leading to digestive shock and discomfort.	Gradual, allowing for better digestion and nutrient absorption.
Caloric Load	Delivered in a high-calorie, single dose, increasing risk of weight gain if not managed.	Calories are spread out across a meal, making it easier to manage total intake.
Nutrient Balance	Can displace more nutrient-dense foods if too much is consumed.	Consumed with other foods, which can enhance the absorption of other vitamins (like those in tomatoes).
Taste Experience	Can have an intense, sometimes unpleasant, peppery flavor when taken neat.	Flavor enhances the taste of other foods, making it a more pleasant experience.
Medical Risk	Higher risk for those with specific health conditions or on certain medications.	Lower risk due to smaller, more distributed portions.

How to Mitigate Risks and Consume Olive Oil Safely

Moderation is the most important rule for safe olive oil consumption. Instead of treating it like a medicinal shot, a better approach is to view it as a nutrient-dense food to be savored. If you're interested in supplementing with a shot, start with a small amount and observe how your body reacts.

Finding Your Optimal Dosage

Most nutritionists recommend around 1 to 2 tablespoons of high-quality extra virgin olive oil per day. Starting with a teaspoon and gradually increasing can help your system adjust. This amount provides ample benefits without overwhelming your digestive system or significantly spiking your caloric intake.

Best Practices for Supplementing

With Food: Consider taking your small olive oil supplement with a meal rather than on an empty stomach to minimize nausea and digestive upset.
Listen to Your Body: Pay close attention to how you feel. If you experience any discomfort, reduce your dosage or stop the practice altogether.
Prioritize Overall Diet: Remember that olive oil is a part of a healthy diet, not a miracle cure. Its benefits are maximized when combined with a balanced diet rich in fruits, vegetables, and whole grains.

Conclusion

While the buzz around olive oil shots highlights some of its impressive health-promoting properties, potential side effects are a genuine concern. For most people, digestive issues and weight gain from excess calories are the primary risks associated with high, concentrated consumption. More specific health risks exist for individuals with conditions like gallbladder disease or those on certain medications. The safest and most effective way to reap olive oil's benefits is to incorporate moderate amounts into a balanced diet, using it as a dressing or cooking oil, rather than relying on a daily shot. Always consult a healthcare provider, especially if you have pre-existing health conditions, before starting any new dietary regimen.

Frequently Asked Questions

Yes, taking olive oil shots can lead to weight gain. Olive oil is high in calories, with about 120 calories per tablespoon, and consuming a shot daily can add significant calories that can contribute to weight gain if not balanced by other dietary changes.

For most people, the healthiest way to consume olive oil is by incorporating it into meals, such as using it in salad dressings, drizzling it over vegetables, or cooking with it at lower temperatures. This ensures better digestion and integration into a balanced diet.

People with gallbladder issues, Irritable Bowel Syndrome (IBS), or those on blood-thinning or blood pressure medication should avoid olive oil shots without consulting a doctor. Individuals with sensitive digestive systems should also be cautious.

While some proponents suggest taking olive oil on an empty stomach, this can increase the risk of digestive side effects like nausea and diarrhea. It is often easier on the stomach and just as effective when consumed with a meal.

Yes, high-quality EVOO is the recommended type for health benefits due to its higher antioxidant content. However, the same risks of digestive discomfort and high caloric intake apply when taking it as a concentrated shot.

Yes. Olive oil has natural blood-thinning properties and can enhance the effects of prescription blood thinners and blood pressure medications. You should always consult a healthcare professional before incorporating olive oil shots into your routine if you are on medication.

If you wish to try olive oil shots, start with a small amount, such as one teaspoon, and see how your body reacts. Gradually work up to a maximum of 1-2 tablespoons per day. A safer alternative is simply adding a tablespoon to your meals.