Exploring What Happens When You Take a Spoonful of Olive Oil Before Bed?

October 6, 2025 •

4 min read

According to a study published in the Journal of the American College of Cardiology, a higher intake of olive oil is linked to a lower risk of death from heart disease, a factor potentially influenced by the healthy fats and antioxidants found in olive oil. This sheds light on the growing interest in the nightly ritual of taking a spoonful of olive oil before bed.

Quick Summary

Consuming a spoonful of olive oil before sleep may offer a range of health advantages, including improved digestion, better sleep quality, and reduced inflammation. The practice is tied to its high content of healthy fats and antioxidants. Extra virgin olive oil is the recommended type for maximum benefit, though it is important to consider factors like proper dosage and potential digestive sensitivity.

Key Points

Digestive Aid: A nightly spoonful of olive oil can act as a natural lubricant, helping to ease constipation and promote smoother bowel movements.
Enhanced Sleep: The healthy fats in extra virgin olive oil can stabilize blood sugar levels overnight, potentially leading to deeper, more restful sleep.
Anti-Inflammatory Action: Extra virgin olive oil contains oleocanthal, a compound with anti-inflammatory properties, that can work while you sleep to help combat chronic inflammation.
Heart Health Support: Consuming olive oil before bed provides the body with beneficial monounsaturated fats and antioxidants that support cardiovascular function throughout the night.
Choosing the Right Oil: To maximize benefits, it is crucial to use high-quality, cold-pressed extra virgin olive oil, which contains the highest concentration of beneficial compounds.
Considerations and Risks: Starting with a small dose is advisable, as large amounts can cause digestive issues like bloating or diarrhea, and the high calorie content should be noted.

The Rise of a Nightly Tradition

While olive oil has long been a culinary staple in Mediterranean cuisine, prized for its robust flavor and numerous health benefits, its use has expanded into a more targeted wellness practice. Many individuals now incorporate a small dose of olive oil into their nightly routine, believing it offers specific advantages when consumed just before sleep. This practice leverages the oil's rich composition of monounsaturated fats and powerful antioxidants to support several bodily functions overnight.

Potential Benefits of Nightly Olive Oil

Supports Digestive Health

One of the most immediate and noticeable effects for many people is improved digestive regularity. Olive oil acts as a gentle, natural lubricant, helping to soften stools and facilitate smoother bowel movements. Its mild laxative effect can provide relief from occasional constipation and prevent discomfort, which is particularly beneficial when the digestive system slows down overnight. The healthy fats also stimulate the production of bile, which aids in breaking down fats more efficiently.

Improves Sleep Quality

For those who struggle with restful sleep, olive oil may offer a natural solution. The healthy fats it contains can help stabilize blood sugar levels throughout the night. Unstable blood sugar can lead to nighttime hunger pangs or awakenings. By promoting a feeling of fullness and providing sustained energy, olive oil can help prevent these sleep disruptions. Furthermore, olive oil may enhance the absorption of tryptophan, an amino acid precursor to serotonin and melatonin, hormones critical for regulating sleep cycles.

Reduces Inflammation

Chronic inflammation is a leading driver of many serious health conditions, including heart disease, arthritis, and Alzheimer's. Extra virgin olive oil contains a compound called oleocanthal, which has powerful anti-inflammatory effects similar to ibuprofen. Consuming a spoonful before bed allows these anti-inflammatory properties to work throughout the night, helping to reduce pain and inflammation and contributing to overall cellular health.

Promotes Heart Health

The heart-healthy monounsaturated fats in olive oil, particularly oleic acid, are well-documented for their benefits to the cardiovascular system. Replacing saturated fats with monounsaturated fats can help lower “bad” LDL cholesterol levels while maintaining “good” HDL cholesterol. Consuming olive oil at night supports this process, as the body uses the fats to promote cardiovascular health while you sleep. The antioxidants also protect blood cholesterol from oxidation, a key step in the progression of heart disease.

Choosing and Consuming Your Nightly Dose

For maximum benefits, the type of olive oil is crucial. High-quality extra virgin olive oil (EVOO) is the best choice because it is minimally processed and retains the highest levels of beneficial antioxidants and nutrients. For those who find the taste challenging, there are several ways to make consumption more palatable:

Mix it with a small amount of fresh lemon juice.
Stir it into a spoonful of honey or yogurt.
Drizzle it over a small piece of whole-grain toast.
Mix it into a warm, soothing herbal tea.

Morning vs. Nightly Olive Oil Consumption


Timing	Benefits	Considerations
Morning	Boosts metabolism and digestion, provides energy throughout the day, helps manage appetite early on.	Can cause mild stomach discomfort for some on an empty stomach.
Night	Aids overnight digestion, supports better sleep quality, works on inflammation while you rest.	Potentially less immediate metabolic boost compared to morning intake; some may experience minor digestive upset.

Potential Risks and Considerations

While generally safe, a spoonful of olive oil before bed is not for everyone. Taking too large an amount, especially on an empty stomach, can lead to digestive discomfort such as bloating, diarrhea, or heartburn. The high caloric density of olive oil should also be considered, as a tablespoon contains approximately 120 calories, which can contribute to weight gain if not accounted for in one's daily intake. Those with gallbladder issues or who are on specific fat-restricted diets should consult a healthcare professional before adopting this practice.

Conclusion: A Simple Ritual with Wide-Ranging Potential

Taking a spoonful of high-quality extra virgin olive oil before bed is a simple, yet potent, nightly ritual that has gained popularity for good reason. By capitalizing on its rich content of monounsaturated fats and antioxidants, this practice can support several important bodily functions while you sleep, from improving digestion and sleep quality to fighting inflammation and promoting heart health. As with any dietary change, consistency is key, and starting with a small amount allows you to gauge your body's response. While scientific research is still ongoing, the anecdotal and foundational evidence suggests that adding this 'liquid gold' to your evening can be a valuable step toward improved wellness.

For more in-depth information on the effect of olive oil on gut health, you can review relevant studies on reliable medical sources.

Frequently Asked Questions

While it's not a magic solution, taking olive oil can support weight management. Its healthy fats promote a sense of fullness, which can help reduce late-night snacking. When combined with a balanced diet, it can aid in metabolic health and weight control.

Yes, many people mix olive oil with other ingredients to make it more palatable. Common combinations include mixing it with a small amount of lemon juice, honey, or stirring it into yogurt. Some also add it to a light, evening snack.

Yes, extra virgin olive oil (EVOO) is the best choice. It is the least processed type and retains the highest levels of beneficial antioxidants and monounsaturated fats, providing the most health benefits compared to regular or refined olive oil.

Most recommendations suggest starting with a small amount, typically 1 to 2 tablespoons. It is best to begin with one tablespoon to see how your body responds and adjust the amount as needed.

The effects on digestion can vary from person to person. Some may experience relief from constipation within a few hours due to its lubricating properties, while others might notice improvements after consistent daily use over a few weeks.

While generally well-tolerated, potential side effects include digestive discomfort, such as bloating, diarrhea, or heartburn, especially if a large amount is consumed. Those with specific health conditions like gallbladder issues should consult a doctor first.

Olive oil may help indirectly with sleep by stabilizing blood sugar levels and fighting inflammation, which can both disrupt sleep patterns. By promoting a state of calm and relaxation, it may contribute to better overall sleep quality for some individuals.