How much olive oil shot in the morning?

January 1, 2026 •

4 min read

Over 200 health-conscious adults in a 2019 study showed that those consuming olive oil had a lower risk of cardiovascular disease, leading many to ask how much olive oil shot in the morning is appropriate. A common recommendation is one to two tablespoons of high-quality extra virgin olive oil, but the ideal amount can depend on individual tolerance and dietary needs.

Quick Summary

Taking a shot of olive oil in the morning is a popular wellness trend, with many seeking the digestive and heart health benefits of extra virgin olive oil. Start with a smaller amount, like a teaspoon, and gradually increase to one or two tablespoons daily to assess your body's tolerance while getting the best health advantages. The quantity also depends on overall dietary fat intake.

Key Points

Dosage: Most experts recommend starting with one teaspoon and working up to one to two tablespoons daily.
Type: For maximum health benefits, use high-quality extra virgin olive oil (EVOO) due to its high polyphenol and antioxidant content.
Method: Taking it on an empty stomach is popular for digestive benefits, but it can also be mixed with lemon or water.
Precautions: Start with a small amount, as some people may experience digestive discomfort, nausea, or diarrhea.
Alternatives: If a shot is unappealing, drizzle EVOO over meals or use it in salad dressings to gain similar health benefits.
Caloric Content: One tablespoon contains approximately 120 calories, so track your intake to avoid unwanted weight gain.
Listen to Your Body: Pay attention to how your body responds and adjust the quantity or consumption method accordingly.

How Much Olive Oil Shot in the Morning is Recommended?

Starting your day with a shot of extra virgin olive oil (EVOO) has gained traction, but moderation is crucial. Most nutrition experts suggest a daily intake of one to two tablespoons, which aligns with research-backed health benefits. It is important to begin with a smaller dose, such as one teaspoon, to see how your body reacts, and then gradually increase if you do not experience any discomfort.

For those with a 2,000-calorie daily diet, the Dietary Guidelines for Americans recommends consuming around 27 grams (just under 2 tablespoons) of healthy added oils, which includes olive oil. However, this is total fat intake, so if you are incorporating other sources of healthy fats, you may need to adjust your olive oil shot accordingly. Listen to your body and make adjustments as necessary to find the right balance for your lifestyle.

Benefits of a Morning Olive Oil Shot

While olive oil is beneficial no matter how you consume it, taking a shot in the morning on an empty stomach has been cited for some potential health effects.

Digestive Support: Taking EVOO in the morning may stimulate bile production and help lubricate the digestive tract, which can aid in alleviating constipation and promoting healthy digestion.
Heart Health: The monounsaturated fats in EVOO, particularly oleic acid, have been shown to help lower "bad" LDL cholesterol levels while raising "good" HDL cholesterol, contributing to better cardiovascular health.
Anti-inflammatory Effects: High-quality EVOO contains polyphenols like oleocanthal, which have powerful anti-inflammatory properties that can reduce inflammation throughout the body.
Satiety and Weight Management: The healthy fats can help you feel fuller for longer, potentially curbing mid-morning snack cravings and supporting weight management goals.
Nutrient Absorption: Consuming olive oil can enhance the absorption of fat-soluble vitamins (A, D, E, and K) from other foods eaten throughout the day.

Considerations for Starting a Morning Olive Oil Routine

Before incorporating a morning olive oil shot, there are several key factors to consider:

Quality is Key: Always choose high-quality extra virgin olive oil (EVOO), as it contains the highest concentration of beneficial compounds like polyphenols and antioxidants. Look for oils that are cold-pressed and come in a dark glass bottle to protect them from light.
Listen to Your Body: Some people with sensitive digestive systems may experience discomfort, nausea, or diarrhea from taking a shot of oil on an empty stomach. If this happens, try taking it with or after a meal instead.
Start Small: Begin with one teaspoon to allow your body to adjust before moving up to a full tablespoon.
Flavor Matters: The taste of pure EVOO can be strong for some. To make it more palatable, consider mixing it with a small amount of warm water or lemon juice. The combination of olive oil and lemon is a popular remedy in some cultures.
Caloric Intake: Remember that olive oil is calorie-dense. A single tablespoon contains about 120 calories. While it's a healthy fat, excessive consumption can contribute to weight gain if not balanced within your overall diet.

Comparison Table: EVOO Shot vs. In-Meal Consumption


Feature	Morning EVOO Shot	In-Meal EVOO Consumption
Convenience	Quick and easy; takes only seconds	Requires preparation as part of a meal
Taste Experience	Can be intense; peppery or strong flavor	Blends seamlessly with other food flavors
Absorption	May be absorbed more quickly on an empty stomach	Nutrients are absorbed along with other food
Side Effects	Higher risk of digestive discomfort or nausea	Lower risk of digestive upset
Caloric Impact	Can add a concentrated burst of calories at once	Calories are distributed throughout the meal
Digestive Impact	May help with constipation due to lubricating effects	Aids overall digestion as part of a balanced meal

How to Incorporate Olive Oil if a Shot Isn't for You

If you find that a morning olive oil shot does not agree with you or you simply prefer not to drink it straight, there are many alternative ways to reap its health benefits.

Drizzle over breakfast: Add EVOO to toast, eggs, or avocado toast.
Make a salad dressing: Whisk it with vinegar, herbs, and spices for a homemade dressing.
Blend into smoothies: A teaspoon of high-quality EVOO can be blended into a smoothie for extra healthy fats.
Finish a dish: Drizzle it over cooked vegetables, soups, or pasta right before serving to preserve its beneficial compounds.

Conclusion

For those seeking to maximize the anti-inflammatory and digestive benefits of extra virgin olive oil, a morning shot can be an effective method. A general guideline is to start with a single teaspoon and build up to one or two tablespoons, depending on personal tolerance. However, if drinking it straight causes digestive issues, incorporating it into meals offers the same great benefits without the potential discomfort. The key is using a high-quality, cold-pressed extra virgin olive oil as part of a balanced and healthy diet.

Authoritative Source

For more information on the health benefits of the Mediterranean diet and incorporating olive oil, consult the recommendations from the American Heart Association.

Frequently Asked Questions

Consuming excessive olive oil can lead to digestive discomfort, diarrhea, or nausea, particularly for those with a sensitive stomach. It can also contribute to unwanted weight gain due to its high caloric density.

Extra virgin olive oil (EVOO) is the best choice for a morning shot, as it is the least processed and retains the highest levels of beneficial polyphenols and antioxidants.

Yes, drinking a shot of extra virgin olive oil can act as a natural lubricant for the digestive tract and stimulate bile production, which may help relieve constipation.

While many take an olive oil shot on an empty stomach to kickstart digestion, there is no scientific evidence proving it is more beneficial than consuming it with a meal. If an empty-stomach shot causes discomfort, take it with food.

To improve the taste, try mixing your olive oil with a small amount of warm water, a splash of lemon juice, or honey. The citrus and sweetness can help cut the oil's intense flavor.

Individuals with gallbladder issues, fat digestion problems, or those on certain medications like blood thinners should consult a doctor before starting olive oil shots. Those with regular bowel movements should also exercise caution to avoid diarrhea.

For most healthy adults, a total daily intake of one to two tablespoons of high-quality olive oil, whether in a shot or as part of meals, is a good guideline. The optimal amount depends on your total diet and individual needs.