How much olive oil should I drink every morning?

January 2, 2026 •

4 min read

According to a 2022 study, consuming high amounts of olive oil was associated with a lower risk of death related to cardiovascular disease and cancer. This has led many to question: how much olive oil should I drink every morning to reap these potential health benefits?

Quick Summary

A daily intake of one to two tablespoons of high-quality extra virgin olive oil is often recommended for health benefits like improved heart and digestive health, though consuming it straight isn't proven to be superior to using it in meals. Moderation is key to avoid potential side effects like weight gain or digestive discomfort due to its high calorie content.

Key Points

Start with a Small Amount: Begin with one teaspoon and gradually increase to one to two tablespoons per day to see how your body tolerates it.
Choose Extra Virgin Olive Oil (EVOO): The highest quality, least processed EVOO retains the most antioxidants and beneficial compounds, making it the best choice for drinking.
Moderation is Key: Olive oil is calorie-dense. Keep track of your intake to avoid unintended weight gain, especially if you add it to your diet rather than replacing other fats.
Listen to Your Body: Consuming it on an empty stomach can cause gastrointestinal discomfort in some individuals; try it with food if this occurs.
No Proven Benefit Over Culinary Use: Research does not show that drinking olive oil is more beneficial than using it in your cooking and dressings as part of a healthy diet.
Incorporate into a Balanced Diet: The benefits of olive oil are maximized as part of an overall healthy, balanced diet rich in fruits, vegetables, and other whole foods, as seen in the Mediterranean diet.

Optimal daily dosage for drinking olive oil

Most health experts suggest that consuming one to two tablespoons of extra virgin olive oil (EVOO) per day is a good amount for most adults. For those new to the practice, it is often recommended to start with a smaller quantity, such as one teaspoon, to gauge how your body reacts. A single tablespoon of olive oil contains approximately 120 calories, so this daily amount fits well within a balanced diet without causing excessive caloric intake.

It's important to remember that this recommended dosage can be consumed either by drinking it straight or by incorporating it into your food throughout the day. There is no conclusive scientific evidence indicating that drinking olive oil on an empty stomach offers more benefits than simply using it regularly in your meals.

Potential benefits of a morning olive oil ritual

Many people prefer to drink olive oil in the morning on an empty stomach, believing it to be the most effective way to kickstart their day. While direct scientific proof for superior absorption this way is limited, the general health benefits of extra virgin olive oil are well-documented and apply regardless of the timing.

Promotes heart health: The monounsaturated fats and polyphenols in EVOO are well-known for their positive effects on cardiovascular health, including reducing bad (LDL) cholesterol and lowering blood pressure.
Supports digestive wellness: Olive oil has a natural lubricating effect on the digestive tract, which may help relieve constipation and promote regular bowel movements.
Reduces inflammation: EVOO contains anti-inflammatory compounds like oleocanthal, which studies suggest may work similarly to ibuprofen in reducing chronic inflammation.
Boosts antioxidant intake: The antioxidants in olive oil help combat oxidative stress in the body, protecting cells from damage and potentially lowering the risk of chronic diseases.
Aids nutrient absorption: The healthy fats can improve the absorption of fat-soluble vitamins (A, D, E, and K) from other foods consumed throughout the day.

Choosing the right type of olive oil

For optimal health benefits, it's crucial to select the right kind of olive oil. Not all olive oils are created equal, and their quality and nutritional content can vary significantly depending on the processing method.

Extra Virgin Olive Oil (EVOO): This is the highest quality and least processed form. It is extracted by cold-pressing olives, which preserves its flavor and high concentration of antioxidants and polyphenols. EVOO is the recommended choice for drinking.
Virgin Olive Oil: A step down from EVOO, it is also made without chemical refinement but has a slightly higher acidity and less intense flavor.
Refined Olive Oil: This oil has been chemically processed to remove impurities. The refining process significantly reduces the content of beneficial compounds like antioxidants and polyphenols.

Potential risks and considerations

While drinking olive oil in moderation is generally safe, excessive consumption can lead to negative side effects and should be avoided.

Weight gain: Olive oil is calorie-dense, with a single tablespoon containing around 120 calories. Drinking too much can lead to an excess calorie intake that contributes to weight gain if not accounted for in your overall diet.
Digestive issues: Large amounts can sometimes cause gastrointestinal discomfort, such as bloating, stomach cramps, or diarrhea, especially in individuals with sensitive digestive systems.
Displacing healthier foods: Relying too heavily on drinking olive oil can cause you to displace other nutrient-dense, whole foods from your diet, which is counterproductive to overall health.
Blood sugar impact: In some cases, over-consumption has been linked to potential issues with blood sugar levels, although olive oil is generally beneficial for glycemic control in moderation.

Comparison of Extra Virgin Olive Oil vs. Refined Olive Oil


Feature	Extra Virgin Olive Oil (EVOO)	Refined Olive Oil
Processing	Cold-pressed; least processed	Chemically processed and refined
Antioxidant Content	High; rich in polyphenols	Low; many compounds removed
Taste	Fresh, fruity, sometimes peppery	Milder, less distinctive flavor
Color	Ranges from green to golden	Lighter, paler yellow
Acidity Level	Low (<0.8%)	Higher than EVOO
Cost	Generally more expensive	Less expensive
Recommended Use	Best for drinking, dressings, finishing oil	Suitable for cooking at higher temperatures

Conclusion: is drinking olive oil the right choice for you?

Drinking a moderate amount of high-quality extra virgin olive oil each morning is a practice that can supplement a healthy lifestyle. While the health benefits of olive oil are well-established, there is no strong scientific consensus that consuming it straight is more effective than incorporating it into your meals. A daily intake of one to two tablespoons can be a positive addition to your regimen, supporting heart health, digestion, and providing anti-inflammatory benefits. However, moderation is crucial to avoid excessive caloric intake and potential digestive issues.

It is always wise to consult a healthcare professional before starting any new dietary regimen, especially if you have pre-existing health conditions or are on a specific diet. The focus should be on a balanced diet rich in whole foods, with extra virgin olive oil serving as a beneficial component. Ultimately, the best way to consume olive oil is the way that you find most sustainable and enjoyable.

This article provides general information and is not a substitute for professional medical advice.

Frequently Asked Questions

Drinking a tablespoon of high-quality extra virgin olive oil every morning can provide a range of health benefits, including supporting heart health, aiding digestion, and delivering powerful antioxidants. However, start with a smaller amount, like a teaspoon, to avoid potential digestive discomfort as your body adjusts.

For most people, drinking olive oil on an empty stomach is not bad and can be beneficial for digestion and absorption of nutrients. However, some with sensitive digestive systems may experience mild discomfort like bloating or acid reflux. If this occurs, it's best to consume it with a meal.

There is no strong scientific evidence to suggest that drinking olive oil provides greater health benefits than consuming it as part of your food. The key is consistent, moderate consumption as part of a balanced diet, regardless of how you take it.

Excessive intake of olive oil can lead to unwanted weight gain due to its high-calorie content. It can also cause digestive issues such as diarrhea, stomach cramps, and bloating, particularly if you are not accustomed to it.

For maximum health benefits, you should drink extra virgin olive oil (EVOO). EVOO is the least processed type and retains the highest concentration of beneficial compounds like antioxidants and polyphenols. Always choose a high-quality, reputable brand.

While extra virgin olive oil is calorie-dense, its healthy monounsaturated fats can promote satiety, helping you feel fuller for longer and potentially reducing overall calorie intake. However, it's not a magical weight-loss solution; it should be integrated into a healthy diet and active lifestyle.

Yes, if you find the taste too strong, you can mix olive oil with other ingredients. Popular options include a squeeze of fresh lemon juice for added vitamin C and to cut the richness, or mixing it with warm water.