How often should you drink extra virgin olive oil?

According to the Food and Drug Administration (FDA), replacing saturated fats with 1.5 tablespoons of oils high in oleic acid, like extra virgin olive oil, can help reduce the risk of heart disease. This guide delves into the optimal frequency for consuming this powerful ingredient, whether taken straight or incorporated into meals.

Quick Summary

For maximum health benefits, consuming 1 to 2 tablespoons of high-quality extra virgin olive oil per day is often recommended. This intake can be part of a meal or taken straight, providing healthy monounsaturated fats and antioxidants. Moderation is essential due to its high calorie content and to prevent potential gastrointestinal issues.

Key Points

• Daily Intake: Most experts recommend consuming 1 to 2 tablespoons of extra virgin olive oil per day to reap its primary health benefits.

• Cumulative Benefits: The health advantages of EVOO, such as reduced heart disease risk and anti-inflammatory effects, are tied to consistent, daily consumption as part of a balanced diet.

• Method Matters Less: There is no strong evidence that drinking olive oil straight is more beneficial than incorporating it into your meals, dressings, and cooking.

• Moderation is Crucial: Due to its high caloric density, overconsumption of olive oil can lead to weight gain and digestive issues like diarrhea.

• Enhances Nutrient Absorption: Combining EVOO with fat-soluble vitamins in foods like vegetables can actually increase their absorption in the body.

• Source Quality is Key: To ensure maximum benefits, use high-quality, cold-pressed extra virgin olive oil, which retains more antioxidants and polyphenols.

The Recommended Daily Intake

Experts generally agree that consuming 1 to 2 tablespoons (about 15-30 ml) of extra virgin olive oil (EVOO) per day is a healthy amount for most adults. This recommendation aligns with the well-documented health benefits associated with the Mediterranean diet, which features olive oil as a primary fat source. For those seeking to replicate the results of specific studies, some research has used up to 4 tablespoons daily, particularly in studies focused on cardiovascular health. The key is to consume it consistently as part of a balanced diet, rather than relying on it as a 'magic pill'.

The Benefits of Regular EVOO Consumption

Incorporating extra virgin olive oil into your daily routine offers a wealth of science-backed health benefits, thanks to its high concentration of monounsaturated fats, antioxidants, and anti-inflammatory compounds like polyphenols and oleocanthal.

• Cardiovascular Protection: The monounsaturated fats and antioxidants in EVOO help reduce LDL ('bad') cholesterol, increase HDL ('good') cholesterol, and lower blood pressure, which collectively reduce the risk of heart disease and stroke.
• Anti-Inflammatory Effects: Chronic inflammation is a driver of many diseases. The oleocanthal in EVOO has a similar anti-inflammatory effect to ibuprofen, and oleic acid also helps reduce inflammatory markers.
• Brain Health Support: Regular consumption of EVOO has been linked to improved cognitive function and a potentially reduced risk of Alzheimer's disease by combating oxidative stress and inflammation in the brain.
• Digestive Aid: EVOO acts as a natural laxative and has soothing properties that can promote better digestion and relieve constipation in some individuals. It also has antimicrobial properties that can help fight harmful gut bacteria.
• Antioxidant Boost: EVOO is loaded with powerful antioxidants that protect the body's cells from damage by unstable free radicals, helping to prevent chronic disease and premature aging.

Drinking vs. Culinary Use: What's the Best Method?

While drinking extra virgin olive oil straight has become a trendy practice, there is no strong scientific evidence suggesting it provides superior benefits compared to consuming it as part of a meal. In fact, pairing EVOO with other foods, particularly vegetables like tomatoes, can enhance the absorption of their fat-soluble antioxidants. The method of consumption largely comes down to personal preference and digestive comfort. Some find that drinking it on an empty stomach can 'awaken' their digestive system, while others experience discomfort.

Tips for Incorporating EVOO into Your Daily Routine

1. Drizzle over salads: Use a generous amount of high-quality EVOO as the base for a homemade vinaigrette or simply drizzle it over your fresh greens.
2. Dip with bread: Enjoy it the classic Mediterranean way by dipping crusty, whole-grain bread into a small bowl of EVOO.
3. Add to cooked dishes: Finish roasted vegetables, soups, stews, or pasta dishes with a drizzle of EVOO just before serving to preserve its flavor and nutritional value.
4. Mix into smoothies: Blend a teaspoon or two into your morning smoothie for an effortless dose of healthy fats.
5. Take a spoonful: For those who prefer drinking it straight, take a tablespoon in the morning or evening. Listen to your body and adjust as needed.

Comparison of Consumption Frequency

Feature	Daily (1-2 Tbsp)	Weekly (Occasional Use)	Excessive (3+ Tbsp Daily)
Key Benefit	Consistent antioxidant and healthy fat intake for chronic disease prevention.	Enjoyment of flavor with limited health impact; better than no consumption.	Potential for faster weight gain due to high caloric density.
Cardiovascular Risk	Shown to reduce risk factors like cholesterol and blood pressure.	Negligible impact due to insufficient quantity for consistent effects.	Can counteract weight loss efforts and raise LDL cholesterol if calories are not managed.
Digestive Impact	Generally aids digestion and can relieve constipation for some.	No significant impact.	Can cause diarrhea, bloating, and other gastrointestinal distress.
Nutrient Absorption	Maximizes absorption of fat-soluble vitamins (A, D, E, K) from food.	Inconsistent benefits for nutrient absorption.	Could displace more nutrient-dense whole foods from the diet.
Overall Health	Contributes to a balanced diet and long-term health, aligning with the Mediterranean lifestyle.	Positive contribution, but less impactful than consistent daily intake.	Risk of overconsumption outweighs benefits; moderation is crucial.

Final Verdict on Extra Virgin Olive Oil

Ultimately, incorporating extra virgin olive oil into your diet on a daily basis is a positive step toward better health, but the method and amount are up to you. Whether you drink it, drizzle it, or cook with it, consistency is more important than the specific delivery method. A moderate daily intake of 1 to 2 tablespoons allows you to reap the proven benefits without risking the negative effects of overconsumption. Always listen to your body and remember that EVOO is a supplement to, not a replacement for, a wholesome and balanced diet. For more information on the wide-ranging health benefits of olive oil, you can visit authoritative sources like the Cleveland Clinic.

Frequently Asked Questions

Is drinking extra virgin olive oil daily bad for you?

Drinking a moderate amount, typically 1 to 2 tablespoons daily, is not bad for you. However, excessive consumption can lead to weight gain due to its high calorie count and may cause digestive upset.

What is the best time of day to drink olive oil?

While some proponents suggest drinking it in the morning on an empty stomach, there is no scientific consensus on the 'best' time. The key is consistent daily consumption, regardless of the time of day.

Does drinking olive oil help with weight loss?

Olive oil's healthy fats can increase satiety and be part of a weight loss diet. However, it is high in calories, so moderation is essential. Drinking excessive amounts can lead to weight gain if not balanced within your overall calorie intake.

Can I just cook with olive oil instead of drinking it?

Yes, absolutely. You receive the same nutritional benefits when you use high-quality extra virgin olive oil in your cooking or dressings. There is no evidence that drinking it straight offers any extra advantage.

What are the benefits of taking olive oil on an empty stomach?

Some anecdotal claims suggest it can improve digestion and act as a detox, but these are not strongly supported by scientific research. Any benefits are likely the same as consuming it at any other time of day.

Does olive oil help with constipation?

Yes, moderate oral consumption of olive oil has been shown in some studies to help relieve constipation, particularly by softening stools.

What happens if you drink too much olive oil?

Overconsuming olive oil can lead to excessive calorie intake and potential weight gain. For some individuals, it can also cause digestive issues like diarrhea and bloating.