Can You Take a Teaspoon of Extra Virgin Olive Oil Every Day?

December 22, 2025 •

3 min read

According to a 28-year study, people who consumed more olive oil had a lower risk of mortality related to various diseases. It's no secret that a teaspoon of extra virgin olive oil every day is lauded as a health ritual, but what does the science say about this practice? This guide explores the facts behind this popular trend to help you make an informed decision.

Quick Summary

The daily consumption of a teaspoon of extra virgin olive oil is widely practiced and linked to numerous health benefits, including improved cardiovascular health, reduced inflammation, and better digestion. While safe for most people, moderation is key due to its high calorie content. The primary benefits stem from its rich concentration of monounsaturated fats and antioxidants.

Key Points

Heart Health: Daily EVOO intake is linked to lower risk of heart disease by reducing LDL cholesterol and blood pressure.
Antioxidant Power: Its high polyphenol content protects cells from oxidative stress and chronic disease.
Digestive Aid: A small amount of EVOO can relieve constipation and promote a healthy gut microbiome.
Anti-inflammatory Properties: Contains oleocanthal, which has anti-inflammatory effects comparable to ibuprofen.
Moderation is Key: While beneficial, EVOO is high in calories, so consume it as part of a balanced diet to manage weight.
Choose Quality: For maximum health benefits, use cold-pressed extra virgin olive oil, which retains the most nutrients.
Potential Side Effects: Excessive intake can cause digestive upset. Those with certain medical conditions should consult a doctor.

Exploring the Science Behind a Daily Teaspoon of EVOO

The health benefits of extra virgin olive oil (EVOO) are well-documented, largely attributed to its rich content of monounsaturated fatty acids (MUFAs) and powerful antioxidants. Unlike its refined counterparts, EVOO is produced through cold-pressing, which preserves its nutritional integrity and flavor profile. Many people adopt the habit of taking a small spoonful daily, and research suggests that even a small amount can be beneficial. For instance, studies show that consuming a small daily dose can reduce the risk of chronic diseases and improve overall wellness.

Cardiovascular Health: A Strong Foundation

Cardiovascular disease is a leading cause of death globally, but the Mediterranean diet, with EVOO as a cornerstone, has been associated with significantly lower rates. The MUFAs in EVOO, particularly oleic acid, are known to lower 'bad' LDL cholesterol while increasing 'good' HDL cholesterol. Beyond cholesterol, EVOO's antioxidants and anti-inflammatory properties protect against oxidative stress and endothelial dysfunction, which are key drivers of heart disease. A landmark 2018 study (PREDIMED) showed that a Mediterranean diet supplemented with extra-virgin olive oil significantly reduced the risk of major cardiovascular events.

Supporting Digestive Wellness

For those seeking digestive support, a teaspoon of EVOO can act as a natural, gentle laxative to help with constipation. It lubricates the digestive tract and can also aid in the absorption of fat-soluble vitamins (A, D, E, K), ensuring your body gets the most from your food. Furthermore, the polyphenols in EVOO have a prebiotic effect, feeding beneficial gut bacteria and promoting a healthy microbiome. Some evidence even suggests EVOO can help combat harmful bacteria, such as H. pylori, which can cause stomach ulcers.

Anti-inflammatory and Antioxidant Power

Chronic inflammation is a root cause of many diseases, including cancer, heart disease, and diabetes. EVOO contains a potent antioxidant called oleocanthal, which has anti-inflammatory effects similar to ibuprofen. The synergistic effect of various compounds in EVOO helps fight oxidative stress, where unstable molecules called free radicals cause cellular damage. By neutralizing these free radicals, EVOO helps protect against chronic diseases and supports overall cellular health.

The Importance of Quality and Moderation

To reap the full health benefits, the quality of your olive oil matters. Extra virgin is the least processed and contains the highest concentration of beneficial polyphenols. However, despite its health perks, EVOO is calorie-dense. A single tablespoon contains around 120 calories, so a teaspoon is a more modest, calorie-conscious choice. For most people, a daily intake of 1-4 tablespoons is considered healthy, but it's important to consider it as part of your overall caloric intake. Replacing other less healthy fats with EVOO is a great strategy to gain its benefits without adding excess calories.

Potential Side Effects and Considerations

While generally safe, consuming a teaspoon of EVOO daily can have some side effects, particularly if taken in larger quantities. Some individuals may experience digestive issues, such as diarrhea, if they are not accustomed to it. Those with a rare olive allergy should also be cautious. People with certain medical conditions, especially those on blood-thinning or blood pressure medications, should consult a doctor, as EVOO can slightly lower blood pressure.

Olive Oil Comparison: EVOO vs. Refined Oil

To further understand why choosing extra virgin is key, here is a comparison:


Feature	Extra Virgin Olive Oil (EVOO)	Refined Olive Oil
Processing	Cold-pressed; no heat or chemicals.	Processed with heat and chemicals.
Antioxidants	Highest concentration of polyphenols.	Significantly lower antioxidant content.
Flavor	Full-bodied, fruity, or peppery.	Mild, neutral flavor.
Health Benefits	Superior anti-inflammatory and antioxidant effects.	Fewer health benefits, mainly due to lower polyphenol content.

Conclusion: A Simple, Beneficial Habit

Taking a teaspoon of extra virgin olive oil every day can be a simple, effective way to boost your health. Rich in heart-healthy fats and potent antioxidants, it offers benefits ranging from cardiovascular protection to digestive support. While it's not a magic cure-all, incorporating it into a balanced diet, similar to the Mediterranean style of eating, provides a solid foundation for long-term wellness. Remember to prioritize high-quality, cold-pressed extra virgin varieties and always listen to your body.

Visit a resource for heart health guidelines to learn more about incorporating healthy fats like EVOO into your diet.

Frequently Asked Questions

There is no conclusive scientific evidence showing that drinking olive oil straight is more beneficial than incorporating it into your meals. For many, using it in dressings, dips, or cooking is a more palatable way to enjoy its health benefits.

For most people, a teaspoon is well-tolerated. However, excessive intake can lead to weight gain due to its high calorie content and may cause gastrointestinal discomfort, such as diarrhea, in some individuals.

While extra virgin olive oil is generally safe and healthy, it is best to consult with a pediatrician before adding a concentrated oil supplement to a child's diet. For most children, incorporating olive oil into cooked foods is a safe and beneficial practice.

Olive oil can promote a feeling of fullness and help manage appetite, which may indirectly aid in weight management. However, it is not a weight-loss solution on its own. As a high-calorie food, portion control is crucial to prevent weight gain.

The health benefits of olive oil come from consistent, long-term consumption as part of a healthy diet, not from immediate results. Improvements in biomarkers like cholesterol and inflammation levels can take weeks to months to appear.

Some people prefer to take it in the morning on an empty stomach to aid digestion, while others opt for the evening to help with sleep and overnight recovery. The optimal time depends on your personal health goals and how your body reacts.

Yes, several studies indicate that consistent consumption of extra virgin olive oil can help lower blood pressure. This effect is attributed to its monounsaturated fats and antioxidant properties.