How Long Does It Take to Benefit from Olive Oil?

October 26, 2025 •

4 min read

According to a 2024 study, drinking olive oil daily significantly softened stools for constipated patients in as little as four weeks. The timeline for realizing benefits from olive oil, however, varies widely depending on the specific health goal, from near-immediate digestive relief to long-term chronic disease prevention.

Quick Summary

The health benefits of olive oil emerge over different timeframes, with some effects noticed within weeks and others accumulating over months or years. Early benefits often relate to digestion and inflammation, while cardiovascular and other systemic effects require consistent, long-term intake for optimal results.

Key Points

Immediate Digestive Relief: Some people experience improved digestion and reduced acid reflux within days to a couple of weeks of drinking a small amount of extra virgin olive oil daily.
Weeks for Blood Pressure and Inflammation: Within three to six weeks of regular consumption, some studies show measurable reductions in inflammation and minor improvements in blood pressure.
Months for Skin and Cholesterol: Noticeable improvements in skin hydration and more favorable changes in cholesterol levels often require several months of consistent intake.
Years for Chronic Disease Prevention: Long-term, consistent use is necessary to achieve significant protective effects against chronic conditions like heart disease, cancer, and Alzheimer's.
Quality Matters Most: Extra virgin olive oil (EVOO), with its higher polyphenol content, provides more robust and potentially faster-acting benefits than refined olive oil.
Consistency is Key: Sporadic use will yield minimal results; the most substantial benefits come from incorporating olive oil consistently into a balanced, healthy diet.
Raw Intake Maximizes Benefits: Using uncooked olive oil, like in salad dressings, preserves its delicate polyphenols and can lead to more potent health effects.

Immediate vs. Long-Term Benefits: What to Expect

The timeline for experiencing the health benefits of olive oil is not one-size-fits-all; it depends on the specific outcome you're seeking. Some effects, such as improved digestion, can be noticeable within days or weeks, particularly with consistent, daily consumption. More significant, systemic benefits, like those related to cardiovascular health, are the result of long-term adherence to a diet rich in high-quality extra virgin olive oil (EVOO). Understanding this distinction is key to setting realistic expectations and staying motivated with your dietary changes.

Short-Term Effects: Weeks to Months

Digestive Relief: For those with digestive issues like constipation or acid reflux, the lubricating and anti-inflammatory properties of olive oil can provide relatively quick relief. Some users report feeling a protective layer forming in their stomach within days, with noticeable improvements in discomfort within a couple of weeks. This is often linked to drinking a small amount of extra virgin olive oil daily, especially on an empty stomach.
Reduced Inflammation: As an anti-inflammatory powerhouse, olive oil's high polyphenol content starts working to reduce markers of inflammation in the body relatively quickly. Studies have shown a significant decrease in inflammatory markers after just a few weeks of incorporating EVOO into one's diet. This can manifest as less joint pain for individuals with conditions like rheumatoid arthritis over several months.
Blood Pressure Regulation: For individuals with high blood pressure, consistent, high-quality olive oil intake can begin to show positive effects within a few weeks. One study showed a significant decrease in systolic blood pressure in as little as three weeks for those consuming two tablespoons of high-phenolic EVOO daily. However, the results can vary depending on diet and lifestyle.
Antioxidant Protection: The potent antioxidants in EVOO immediately begin to protect your cells from oxidative damage caused by free radicals. While you may not "feel" this benefit, it is a crucial process happening at the cellular level that lays the groundwork for long-term health.

Long-Term Effects: Months to Years

Cardiovascular Health: This is where olive oil's most profound benefits are seen. A commitment to a Mediterranean-style diet rich in EVOO is linked to a lower risk of heart disease and improved cardiovascular outcomes over years. Studies tracking individuals over extended periods (up to 28 years) have shown significant reductions in cardiovascular mortality for high olive oil consumers.
Cholesterol Levels: While short-term studies may show minimal impact on blood lipids, long-term adherence to an olive oil-rich diet has been shown to favorably influence cholesterol levels, increasing "good" (HDL) cholesterol while lowering "bad" (LDL) cholesterol. The effects are most robust over the course of many months or years.
Brain Health and Disease Prevention: The protective effects against neurodegenerative diseases like Alzheimer's are a long-term payoff from sustained olive oil consumption. The compounds in EVOO work over time to reduce inflammation and oxidative stress in the brain. Similarly, reduced risk of certain cancers is associated with long-term dietary patterns featuring olive oil.
Weight Management: While fats are calorie-dense, olive oil's inclusion in a balanced diet has been linked with favorable long-term weight management, likely due to its satiating properties and association with the Mediterranean diet.

Extra Virgin Olive Oil vs. Other Oils: A Comparison


Feature	Extra Virgin Olive Oil (EVOO)	Refined Olive Oil / Other Oils
Processing	Minimally processed; extracted mechanically without chemicals or heat.	Processed with heat and chemicals to neutralize defects and achieve a uniform flavor.
Polyphenol Content	High; contains the most antioxidants and anti-inflammatory compounds.	Low; significant loss of beneficial compounds due to processing.
Taste Profile	Strong, distinct, and fresh flavor profile.	Mild, neutral flavor.
Nutritional Value	Rich in antioxidants, vitamins, and monounsaturated fats.	Contains healthy fats but lacks the high levels of bioactive compounds found in EVOO.
Benefit Timeline	Some benefits seen in weeks, long-term benefits are substantial due to high antioxidant levels.	Long-term benefits are less pronounced due to lower antioxidant content.

How to Maximize Your Benefits

To accelerate the timeline for feeling the positive effects of olive oil, consider these strategies:

Choose High-Quality EVOO: Opt for extra virgin olive oil, which contains the highest concentration of beneficial compounds like polyphenols. Its potent anti-inflammatory effects and antioxidants are key to both rapid and sustained results.
Consume It Daily and Raw: Incorporating a daily dose, such as a tablespoon, especially uncooked, can help maximize the absorption of its active compounds. Drizzling it over salads, vegetables, or bread is an excellent way to do this.
Pair with Other Healthy Foods: Olive oil works synergistically within a Mediterranean diet, which is rich in fruits, vegetables, and whole grains. This holistic approach enhances its overall effectiveness.
Be Patient and Consistent: Health benefits accrue over time. Consistent daily intake is more impactful than sporadic use. For chronic conditions, it is the long-term, steady consumption that provides the most protection.

Conclusion

The time it takes to benefit from olive oil varies based on the desired outcome, from almost immediate relief for minor digestive issues to years of sustained intake for long-term chronic disease prevention. Key to unlocking both short- and long-term advantages is the consistent consumption of high-quality extra virgin olive oil, which maximizes the intake of potent anti-inflammatory and antioxidant compounds. By integrating EVOO into a healthy diet, you can start building a foundation for wellness that pays dividends for years to come. Ultimately, olive oil is not a quick fix but a powerful, long-term investment in your health.

Get more insights on healthy eating and wellness with our exclusive content Here.

Frequently Asked Questions

For those with constipation, olive oil can work relatively quickly. Studies have shown it can significantly soften stools within four weeks when taken consistently. Some users report feeling relief even sooner, within a week or two.

Yes, but it's a gradual process. Some people see increased skin hydration and a smoother appearance after two months of regular use, either topically or as part of their diet. Long-term use supports collagen production and skin elasticity.

Significant decreases in blood pressure can be observed in as little as three weeks with a high intake of high-polyphenol extra virgin olive oil. However, this depends on diet and activity levels, and effects can vary.

You might not notice immediate results, but at a cellular level, olive oil's anti-inflammatory properties start working within weeks. Over several months, individuals with inflammatory conditions may experience a reduction in symptoms.

While recommendations vary, many studies associate significant health benefits with a daily intake of at least two tablespoons (around 20-30g), especially of high-quality extra virgin olive oil.

While cooking with olive oil is fine, consuming it raw, like in dressings or drizzled over finished dishes, is best for preserving its beneficial polyphenols. Heating can degrade these compounds, especially at high temperatures.

Absolutely. The most profound benefits, such as reduced risk of cardiovascular disease, certain cancers, and neurodegenerative conditions, are a result of consistent, long-term intake. These are the rewards of making olive oil a regular part of a healthy diet.