How often should you drink a shot of olive oil? Unpacking the health trend

According to a 2022 study, consuming higher amounts of olive oil is linked with a lower risk of mortality from certain diseases. This has fueled a popular wellness trend: drinking a daily shot of olive oil, but how often should you drink a shot of olive oil to reap its benefits safely and effectively?

Quick Summary

The ideal daily intake of high-quality extra virgin olive oil is one to two tablespoons, whether consumed straight or incorporated into food. While some prefer a morning shot, the method of intake is less critical than consistent, moderate consumption. Excessive intake can lead to unwanted calories and digestive issues.

Key Points

• Moderation is Key: Aim for 1-2 tablespoons of high-quality Extra Virgin Olive Oil (EVOO) daily to get health benefits without overdoing calories.

• Quality Matters: Choose cold-pressed EVOO, which retains the highest concentration of beneficial antioxidants and polyphenols.

• Timing Varies: While an empty stomach is popular for kickstarting digestion, consuming with meals is equally effective and may prevent gastrointestinal discomfort.

• Not a Silver Bullet: Olive oil is part of a healthy diet, not a miracle cure; its benefits are maximized alongside other nutritious foods.

• Listen to Your Body: Start with a small amount, like one teaspoon, and monitor how your digestive system reacts before increasing your intake.

The growing trend of a daily olive oil shot

Fueled by social media and celebrity endorsements, the practice of drinking a daily shot of olive oil has gained significant traction. Proponents claim that consuming high-quality Extra Virgin Olive Oil (EVOO) straight, especially on an empty stomach, supercharges its health benefits. While olive oil's place in a healthy diet, particularly the Mediterranean diet, is well-established, it is essential to distinguish between proven benefits and wellness folklore. The key lies in moderation and selecting the right type of oil.

The health benefits of extra virgin olive oil

Scientific research supports the health benefits of regularly consuming extra virgin olive oil, which is the highest quality and least refined type. Many of these advantages come from its unique nutritional profile:

• Rich in healthy fats: EVOO is predominantly composed of monounsaturated fatty acids (MUFAs), primarily oleic acid, which helps lower "bad" LDL cholesterol and raise "good" HDL cholesterol.
• Packed with antioxidants: The oil contains powerful antioxidants and polyphenols, such as oleocanthal and oleuropein, which combat oxidative stress and inflammation in the body. Oleocanthal has even been shown to have anti-inflammatory effects similar to ibuprofen.
• Promotes gut health: Consuming EVOO can help improve digestion and combat issues like constipation by lubricating the digestive tract. The polyphenols can also help support a healthy balance of gut bacteria.
• Supports cardiovascular health: A diet rich in olive oil is associated with a lower risk of cardiovascular disease and stroke.
• Aids in weight management: The healthy fats in EVOO can increase satiety, helping to reduce overall calorie intake and supporting weight management.

How much olive oil should you drink?

Most health experts recommend consuming about one to two tablespoons of olive oil per day for optimal health benefits. This amount provides a healthy dose of monounsaturated fats and antioxidants without adding excessive calories. For a 2,000-calorie diet, this aligns with general dietary guidelines for fat intake. It is crucial to remember that olive oil is calorie-dense, with approximately 120 calories per tablespoon, so mindful consumption is important to avoid unintentional weight gain. If you are new to this practice, starting with just one teaspoon and gradually increasing the amount can help your digestive system adjust.

Potential drawbacks of olive oil shots

While the benefits are clear, there are considerations to keep in mind, especially when consuming it straight.

• Gastrointestinal discomfort: Taking a large amount of olive oil on an empty stomach can cause digestive upset for some people, leading to nausea, stomach pain, or diarrhea.
• High calorie density: Excessive intake can easily push you over your daily calorie limit, potentially leading to weight gain.
• Taste preference: The flavor of EVOO can be quite robust or peppery, which some people may find unpleasant to drink straight.

Drinking a shot versus consuming with food

One of the most debated aspects of this trend is whether drinking it straight offers superior benefits to consuming it in other ways. While uncooked olive oil preserves its antioxidants better than heated oil, there is no definitive scientific evidence that drinking it as a shot is more beneficial than using it in a fresh application, such as a salad dressing. The ultimate goal is to incorporate high-quality olive oil consistently into your diet.

Feature	Drinking a Shot	Consuming with Food
Antioxidant Intake	Maximizes direct intake of polyphenols, as they are not diminished by heat.	Effective, especially in uncooked applications like dressings.				Nutrient Absorption	Allows for direct absorption. Some nutrients, like those in vegetables, are better absorbed with oil.	Enhances the absorption of fat-soluble vitamins (A, D, E, K) from other foods.				Digestive Impact	Can cause discomfort on an empty stomach for sensitive individuals.	Generally easier on the digestive system when paired with other foods.				Versatility	Limited to a single action.	Highly versatile; can be used in dressings, dips, sautés, and as a finishing drizzle.				Taste Experience	Intense, sometimes pungent flavor that may be off-putting.	Flavor is integrated and often enhanced by other ingredients, making it more palatable.

The best time and way to consume olive oil

Ultimately, the best time to take olive oil is what works best for you and your routine. Some prefer the morning, believing it kickstarts digestion and boosts energy. Others opt for it before bed to aid digestion while the body rests. The most important factor is consistency. If drinking it straight is not for you, here are other ways to incorporate your daily dose:

• Drizzle on salads: Make a simple vinaigrette with EVOO and balsamic vinegar.
• Mix into smoothies: Blend a tablespoon into a fruit or green smoothie for a boost of healthy fats.
• Use as a dip: Enjoy with whole-grain bread and a sprinkle of herbs.
• Toss with roasted vegetables: Enhance the flavor and nutrient absorption of your veggies.
• Add to finished dishes: Drizzle over soups, pastas, or hummus as a finishing touch.

Conclusion

For those wondering how often should you drink a shot of olive oil, the answer is that a daily intake of one to two tablespoons is sufficient for most adults to experience its benefits. While the method is a personal choice, the most important aspect is choosing high-quality Extra Virgin Olive Oil and consuming it consistently as part of a balanced diet. Whether you prefer a shot or integrate it into your meals, moderation is paramount to avoid potential side effects. Always listen to your body and consider consulting a healthcare professional if you have underlying health concerns. Ultimately, the cumulative effect of using olive oil over time in a healthy lifestyle, not the isolated practice of a daily shot, provides the most significant health returns.

For more information on dietary fat intake, consult the Dietary Guidelines for Americans.

Frequently Asked Questions

Is it better to drink olive oil straight or have it with food?

Research does not show a clear advantage to drinking olive oil straight versus using it in food. The key is consistent, daily consumption of high-quality Extra Virgin Olive Oil (EVOO) within a healthy diet.

What is the ideal daily amount of olive oil to consume?

Most experts recommend consuming about one to two tablespoons of high-quality extra virgin olive oil daily.

What are the risks of consuming too much olive oil?

Excessive consumption can lead to unwanted weight gain due to its high caloric content (around 120 calories per tablespoon). It can also cause digestive issues like diarrhea or bloating, especially for those with sensitive systems.

Should I drink olive oil on an empty stomach?

Many people drink olive oil on an empty stomach to potentially aid digestion, but there is no scientific evidence that this method is more effective than taking it with food. The best time is the one that fits your routine.

What kind of olive oil is best for drinking?

Extra Virgin Olive Oil (EVOO) is the best choice for drinking due to its higher antioxidant and nutrient content, which is preserved through cold-pressing.

Can olive oil help with constipation?

Yes, some studies suggest that moderate olive oil intake can have a laxative effect, helping to soften stools and provide relief for constipation.

How can I tell if an olive oil is high-quality?

High-quality olive oil, especially EVOO, should come from a reputable brand and be stored in a dark glass bottle. Look for harvest and bottling dates on the label for peak freshness.