Can I Drink Extra Virgin Olive Oil Directly?

December 12, 2025 •

4 min read

According to the Food and Drug Administration (FDA), consuming 1.5 tablespoons of oil high in oleic acid daily may reduce the risk of heart disease. This has led many to wonder: can I drink extra virgin olive oil directly to reap these benefits?

Quick Summary

Drinking small amounts of extra virgin olive oil is generally safe and may offer benefits for heart and digestive health. While proponents cite anecdotal evidence, studies primarily link olive oil's health benefits to overall dietary inclusion rather than direct consumption. Moderation is crucial to avoid excessive calories and potential digestive upset.

Key Points

Generally Safe: Drinking 1-2 tablespoons of extra virgin olive oil directly is safe for most healthy adults, as long as it is done in moderation.
Moderation is Key: Excessive intake can lead to high calorie consumption and potential weight gain, so track your overall dietary fat intake.
Digestive Effects: Starting with a small amount is recommended, as larger quantities or taking it on an empty stomach may cause stomach upset or diarrhea.
No Superior Benefits: Current scientific research does not indicate that drinking EVOO directly provides more benefits than consuming it with food.
Heart Health: Regular consumption, whether direct or in meals, contributes to heart health by providing monounsaturated fats that can help lower bad cholesterol.
Gut Health: It can act as a natural lubricant, aiding in digestion and potentially relieving constipation.
Optimal Absorption: Consuming EVOO with other foods can enhance the absorption of fat-soluble vitamins (A, D, E, K) from those foods.
High-Quality is Best: For maximum benefits, choose a fresh, high-quality extra virgin olive oil, which retains the most antioxidants.

Is Drinking Extra Virgin Olive Oil More Effective?

Many assume that consuming extra virgin olive oil (EVOO) directly, like a health tonic, provides amplified benefits compared to using it in meals. While drinking a tablespoon of EVOO is a popular practice in some Mediterranean cultures, particularly on an empty stomach, scientific evidence doesn't support the idea that direct ingestion is superior to incorporating it into your diet. Instead, the well-documented health advantages are linked to overall consistent, moderate intake as part of a balanced diet, such as the Mediterranean diet.

The Benefits of Consuming Extra Virgin Olive Oil

EVOO is a nutritional powerhouse, brimming with monounsaturated fats (like oleic acid) and potent antioxidants called polyphenols. These compounds offer several research-backed benefits:

Heart Health: The monounsaturated fats can help lower "bad" LDL cholesterol levels without affecting "good" HDL cholesterol, reducing the risk of heart disease and stroke. Studies show a lower risk of cardiovascular events in people on a Mediterranean diet high in olive oil.
Anti-Inflammatory Effects: A compound called oleocanthal has anti-inflammatory properties similar to ibuprofen, helping to reduce chronic inflammation linked to many diseases.
Gut Health and Digestion: EVOO acts as a natural lubricant, aiding in smoother digestion and potentially relieving constipation. It also stimulates bile production and supports a healthy gut microbiome.
Blood Sugar Management: EVOO can help manage blood sugar by reducing the body's glycemic response to high-carbohydrate foods, which is beneficial for people with diabetes.
Brain Health: Regular consumption is associated with preserved memory and cognitive function, with some studies exploring its potential in fighting markers of Alzheimer's disease.

Potential Risks and Considerations

While generally safe in moderation, drinking EVOO directly comes with potential downsides that should be considered.

Caloric Density: Olive oil is calorie-dense, with one tablespoon containing around 120 calories. Drinking multiple spoonfuls can lead to significant extra calorie intake, potentially causing weight gain if not balanced with your overall diet.
Digestive Discomfort: Consuming large quantities, especially on an empty stomach, may cause digestive upset, nausea, or diarrhea for some individuals.
Nutrient Displacement: Relying on drinking oil could displace other healthier, more nutrient-dense whole foods from your diet.
Allergic Reactions: Though rare, an olive allergy can cause contact dermatitis or other allergic reactions.

How to Drink Extra Virgin Olive Oil Safely

If you choose to drink EVOO directly, moderation and method are key. The recommended intake for general health is typically 1 to 2 tablespoons per day.

Start Slow: If you are new to this practice, begin with a smaller amount, like a teaspoon, to see how your digestive system reacts.
Timing: Some prefer taking it in the morning on an empty stomach to kick-start digestion, while others find that doing so with a meal helps prevent stomach upset.
Mixing: For improved palatability, try mixing it with fresh lemon juice. This combination is a traditional remedy believed to aid detoxification.
Quality Matters: Always choose high-quality extra virgin olive oil, which is the least processed type and contains the highest concentration of beneficial compounds.

Comparison Table: Drinking vs. Culinary Use


Feature	Drinking Directly (1-2 Tbsp)	Culinary Use (as part of meals)
Nutrient Absorption	Efficiently absorbed, especially on an empty stomach, but lacks context of other foods.	Enhanced absorption of fat-soluble vitamins (A, D, E, K) from other foods when consumed together.
Palatability	Strong, peppery taste which some may find challenging to consume plain.	Blends well with various flavors, making it an enjoyable part of a dish.
Scientific Support	Benefits are largely anecdotal and not specifically proven to be superior.	Strong scientific evidence supports health benefits when incorporated into an overall healthy diet.
Convenience	Quick and easy way to consume a fixed dose of healthy fats and antioxidants.	Requires integration into meal prep and cooking, but more sustainable for long-term habits.

Conclusion

Drinking extra virgin olive oil directly is a safe and acceptable practice for most people, provided it is done in moderation. While it can be an efficient way to consume healthy fats and antioxidants, there is no conclusive scientific evidence proving it is superior to simply incorporating it into your daily meals. For many, integrating EVOO into a balanced diet through cooking, dressings, and dips is a more palatable and sustainable approach to reaping its extensive health benefits. As with any dietary change, listen to your body and consult with a healthcare professional, especially if you have pre-existing conditions or are concerned about your overall fat and calorie intake. The focus should be on consistent, moderate consumption as part of a healthy lifestyle, rather than seeking a 'magic bullet' solution.

American Heart Association on the benefits of olive oil

Frequently Asked Questions

There is no definitively 'best' time to drink EVOO; it depends on personal tolerance. Some prefer taking it on an empty stomach in the morning to aid digestion, while others find that consuming it with a meal helps prevent stomach upset.

While EVOO is a healthy fat that can promote satiety, there is no specific evidence that drinking it directly causes weight loss. It is high in calories, and excessive intake could lead to weight gain if not accounted for in your total daily calorie budget.

Yes, to make it more palatable, you can mix extra virgin olive oil with a squeeze of fresh lemon juice. This is a popular combination believed to aid digestion and add extra nutrients.

The most common side effects of drinking too much olive oil include digestive issues such as diarrhea, stomach upset, and potential weight gain due to its high-calorie content.

High-quality extra virgin olive oil should taste fresh and vibrant, often with a peppery or fruity finish. Look for a harvest date on the bottle and choose reputable brands that use dark or UV-protected glass bottles.

Rancid olive oil has an unpleasant, waxy, or crayon-like smell and taste. While consuming a small amount is unlikely to cause serious harm, it offers no health benefits and should be discarded.

Scientific evidence suggests that consuming olive oil with food can be more beneficial for nutrient absorption, particularly for fat-soluble vitamins. There is no research confirming that drinking it alone provides superior benefits.