How Much Olive Oil Should You Drink at Night Before Bed?

January 1, 2026 •

4 min read

The Mediterranean diet, rich in olive oil, has long been associated with lower rates of chronic disease and enhanced longevity. For those exploring traditional wellness practices, consuming a small amount of extra virgin olive oil before bed has become a popular habit, offering potential health benefits for digestion and sleep.

Quick Summary

The recommended amount of olive oil to consume before bed is typically 1 to 2 tablespoons, using high-quality extra virgin olive oil to maximize health benefits and support digestion.

Key Points

Start Small: Begin with just one teaspoon of extra virgin olive oil to assess your body's tolerance before increasing to one or two tablespoons.
Choose EVOO: Use high-quality extra virgin olive oil, as it contains the highest concentration of beneficial antioxidants and polyphenols.
Time It Right: Consume olive oil about 30 minutes to an hour before bed, allowing for optimal digestive benefits without interfering with sleep.
Practice Moderation: Stick to the recommended dosage to avoid excess calories and potential digestive discomfort like diarrhea or bloating.
Listen to Your Body: Pay attention to how your body responds and adjust the amount or timing as needed, or consider a different approach if you experience adverse effects.

The Ideal Dosage: 1 to 2 Tablespoons

The general consensus among health and wellness proponents is that a dose of one to two tablespoons of extra virgin olive oil (EVOO) before bed is sufficient to provide potential benefits without causing digestive upset. Starting with a smaller amount, such as one teaspoon, can help your body adjust to the intake of healthy fats. The timing is also important; consuming it about 30 minutes to an hour after your last meal, or before brushing your teeth, can help maximize its effect on digestion during sleep.

Why the Right Amount Matters

While olive oil is a 'good fat' rich in monounsaturated fats and antioxidants, it is also calorie-dense. Each tablespoon contains approximately 120 calories, so consuming it in excess can contribute to weight gain if not balanced with overall dietary habits. Moderation is key to harnessing its anti-inflammatory and digestive advantages without unintended side effects like gastrointestinal discomfort.

Potential Benefits of Nightly Olive Oil

The practice of drinking olive oil at night is tied to several purported health benefits, primarily linked to the oil's components and their effects during the body's rest and repair cycle. These benefits stem from olive oil's anti-inflammatory properties, heart-healthy fats, and rich antioxidant content.

Improved Digestion and Constipation Relief: Olive oil acts as a natural laxative, lubricating the digestive tract and potentially improving bowel regularity. For some, it may reduce nighttime bloating and indigestion, leading to a more restful sleep. The oil's components can also help foster the growth of beneficial gut bacteria.
Enhanced Sleep Quality: By stabilizing blood sugar levels, the monounsaturated fats in olive oil can prevent the late-night hunger pangs that might disrupt sleep. The anti-inflammatory properties may also help calm the body and promote a more relaxed state.
Reduced Inflammation: Extra virgin olive oil contains oleocanthal, a compound with anti-inflammatory effects similar to ibuprofen. Consuming it at night allows the body to absorb these anti-inflammatory compounds while it focuses on repair, potentially reducing general inflammation.
Heart Health Support: Regular olive oil consumption can help lower LDL ('bad') cholesterol and increase HDL ('good') cholesterol levels. This cardiovascular support, combined with its antioxidant properties, works overnight to protect the heart.

Choosing the Right Olive Oil

For medicinal purposes, not all olive oils are created equal. Opting for a high-quality extra virgin olive oil is crucial for maximizing health benefits. EVOO is the least processed variety and retains the most natural nutrients and potent antioxidants. Look for reputable brands and consider the following:

Quality: High-quality EVOO will often taste fresh and pungent, sometimes with a slight bitterness or a spicy finish, which indicates a high concentration of polyphenols.
Freshness: The fresher the oil, the more potent its health benefits. Check for a harvest date on the label and opt for a recent one if possible.
Type: A polyphenol-rich olive oil, often described as 'robust' or 'spicy,' is preferable for health purposes. The burn at the back of the throat is a good indicator of high polyphenol content.

Potential Downsides and Who Should Be Cautious

While generally safe in moderation, drinking olive oil might not be suitable for everyone. Potential drawbacks include:

Digestive Issues: Excessive consumption can trigger side effects like diarrhea, bloating, or stomach upset, particularly for those with sensitive digestive systems.
Calorie Density: The high caloric content can lead to weight gain if not managed within a balanced diet.
Pre-existing Conditions: Individuals with specific health conditions, such as gallbladder issues, should consult a healthcare provider before adding nightly olive oil to their routine.

Comparative Look at Night vs. Morning Consumption

The timing of olive oil consumption depends on your health goals. While this article focuses on nighttime intake, it's helpful to compare the two routines.


Aspect	Nighttime Consumption	Morning Consumption	Best For
Primary Goal	Improved digestion and sleep	Boosting metabolism and energy	Digestive issues, sleep problems, evening recovery
Mechanism	Aids overnight digestion, stabilizes blood sugar during sleep	Kickstarts metabolism on an empty stomach, curbs appetite	Active individuals, weight management
Recommended Dose	1-2 tablespoons 1-2 hours before bed	1 tablespoon on an empty stomach	Depends on personal health goals
Considerations	May cause discomfort for some; best for those with light dinners	Can cause mild stomach upset initially; ensure calorie balance	Personal preference and how your body responds

Conclusion: A Moderate Addition to Your Nightly Routine

Adding a small amount of extra virgin olive oil to your nightly routine can be a simple, effective way to boost overall wellness, primarily by supporting digestion and sleep quality. The key lies in moderation—sticking to one to two tablespoons—and prioritizing high-quality, polyphenol-rich EVOO. Always consider your body's individual response and consult a healthcare professional before making significant dietary changes, especially if you have pre-existing health conditions. Integrating olive oil in this manner, alongside a balanced diet, can support your body's natural restorative processes as you sleep.

Here is additional information on the health benefits of extra virgin olive oil. It’s a worthwhile habit for those seeking a natural approach to improving their nightly rest and overall well-being.

Frequently Asked Questions

The best type of olive oil is high-quality extra virgin olive oil (EVOO). It is the least processed and contains the highest levels of beneficial antioxidants and polyphenols.

In moderation, drinking olive oil can promote a feeling of fullness, which might reduce late-night snacking and support weight management. However, it's also calorie-dense, so excessive intake could lead to weight gain.

As with any fat, olive oil is high in calories. Consuming it in moderation as part of a balanced diet is key. Exceeding the recommended dosage of 1-2 tablespoons can contribute to weight gain if total daily calorie intake is not monitored.

Potential side effects of excessive intake include digestive issues like diarrhea, bloating, or stomach upset. It is best to start with a small amount and monitor your body's response.

The ideal time depends on your health goals. Morning consumption can boost metabolism and energy, while nighttime intake may support digestion and sleep. Some find it beneficial to do both in smaller doses.

While some benefits like improved digestion may be noticeable relatively quickly, more substantial health effects related to inflammation and heart health are seen with consistent, long-term use as part of a healthy diet.

Yes, for some individuals, it may help improve sleep quality. The healthy fats can stabilize blood sugar levels, preventing nighttime hunger, while its anti-inflammatory properties may promote a state of relaxation.