How to Consume Olive Oil Orally for Maximum Health Benefits

January 12, 2026 •

4 min read

According to a 2022 study, higher olive oil consumption was associated with a lower risk of death from cardiovascular disease and cancer. Many people are curious how to consume olive oil orally to reap these powerful benefits and improve overall wellness. Incorporating this healthy fat into your diet is easier and more versatile than you might think.

Quick Summary

This guide details safe and effective methods for orally consuming olive oil, from taking a direct shot to incorporating it into meals. It covers recommended daily amounts and potential health benefits associated with regular intake.

Key Points

Choose EVOO: Use Extra Virgin Olive Oil (EVOO) for oral consumption as it retains the highest level of beneficial antioxidants and nutrients.
Moderate Intake: Consume 1 to 2 tablespoons of EVOO daily to reap health benefits without excessive calorie intake.
Variety of Methods: Take it as a direct shot, mix it with lemon juice or water, or incorporate it into meals like dressings and smoothies.
Digestive Comfort: If drinking it straight on an empty stomach causes discomfort, try taking it with food or a smaller amount.
Monitor Effects: Be mindful of potential side effects like digestive upset or weight gain if over-consumed, and consult a doctor if you take medication.
Store Properly: Protect the oil's quality by storing it in a dark glass bottle or tin, away from heat and light.

The Power of Extra Virgin Olive Oil

When considering how to consume olive oil orally, the type you choose is critical. Extra Virgin Olive Oil (EVOO) is the highest quality and least processed option, extracted without heat or chemicals. This method preserves its potent antioxidants, including polyphenols like oleocanthal, which offer significant anti-inflammatory properties, similar to ibuprofen. Other grades like virgin, refined, or light olive oil are processed further, losing some of these beneficial compounds. A high-quality EVOO is identifiable by its dark bottle (to protect against light degradation), a recent harvest date, and a peppery or fruity taste.

Methods for Consuming Olive Oil Orally

Taking a Daily Olive Oil Shot

One of the most direct ways to consume olive oil orally is by taking a spoonful. This method ensures you get a concentrated dose of healthy fats and antioxidants without heating them, which can reduce their potency.

Morning Ritual: Many people find success by taking a tablespoon first thing in the morning on an empty stomach. This is believed by some to lubricate the digestive system and enhance nutrient absorption. Some, however, may experience digestive upset, so it's wise to start with a smaller amount and see how your body reacts.
Combining with Other Ingredients: If the taste is too strong, you can mix the olive oil with other ingredients. A popular option is to combine it with a splash of fresh lemon juice, which can aid digestion and add vitamin C. Another simple approach is to add it to a glass of warm water.

Incorporating into Meals and Recipes

If taking a straight shot isn't for you, there are countless delicious ways to incorporate olive oil into your diet. This approach allows you to spread your intake throughout the day while enhancing the flavors of your food.

Salad Dressings: Create simple, homemade dressings by whisking EVOO with vinegar or lemon juice and herbs. This also helps absorb fat-soluble vitamins from your vegetables.
Drizzling and Finishing: Drizzle EVOO over finished dishes to add flavor and nutrients. It works perfectly on roasted vegetables, pasta, soups, and eggs.
Bread Dipping: A classic Mediterranean method involves dipping crusty, whole-grain bread into olive oil, sometimes with a sprinkle of herbs or cheese.
Smoothies: For a quick, easy boost, blend a tablespoon of EVOO into your favorite smoothie recipe.

How Much Olive Oil to Consume Daily

Moderation is key, as olive oil is calorie-dense (approx. 120 calories per tablespoon). While individual needs vary, and it's best to consult a healthcare professional, general guidelines suggest a moderate daily intake.

Starting Dose: Beginners can start with one teaspoon and gradually work up to a tablespoon.
Daily Recommendation: Many experts and health organizations recommend 1 to 2 tablespoons (about 15-28 ml) of EVOO per day as part of a healthy diet. This amount is sufficient to gain significant heart health benefits.
The Mediterranean Diet: Studies show that following a Mediterranean diet rich in olive oil (up to 4 tablespoons daily) can reduce heart disease risk.

Potential Side Effects and Considerations

While generally safe for most, excessive olive oil consumption can lead to side effects. Individuals with certain health conditions or allergies should exercise caution.

Digestive Issues: Large amounts may cause digestive discomfort, including diarrhea or bloating.
Weight Gain: As a high-calorie food, overconsumption can contribute to weight gain if not balanced with overall caloric intake.
Medication Interactions: Olive oil can lower blood pressure and blood sugar, potentially affecting those on related medications. It also contains vitamin K, which can interfere with blood thinners.
Allergies: Though rare, allergies to olive oil are possible, presenting as skin reactions or other allergic symptoms.

Oral Olive Oil Consumption: A Comparison of Methods


Method	Pros	Cons	Best For
Direct Shot	Quick, concentrated nutrient intake; good for consistency.	Strong taste can be off-putting; potential for digestive upset.	Those focused on efficiency and maximum unheated antioxidant intake.
With Lemon Juice	Improved taste, added Vitamin C, and potential liver support.	Still a concentrated dose; may cause enamel erosion over time.	Anyone seeking an easy morning wellness ritual with added flavor.
In Smoothies	Easy to mask taste; adds healthy fats to a nutrient-dense drink.	Requires preparation time; not a standalone shot.	People who already drink smoothies and want to add healthy fats.
As Salad Dressing	Enhances flavor of meals; aids absorption of fat-soluble vitamins from vegetables.	Nutrient potency can be slightly reduced with heating, but is still beneficial.	Everyday use as part of a broader healthy eating pattern.
Drizzling on Food	Simple way to add flavor and nutrition to finished dishes.	Only useful for certain types of meals; can be easy to overuse.	Adding a finishing touch to cooked dishes like soups or pastas.

Conclusion

Consuming olive oil orally, particularly high-quality Extra Virgin Olive Oil, is a straightforward way to add healthy fats and powerful antioxidants to your diet. Whether you prefer a quick morning shot, a flavored wellness tonic, or incorporating it into your daily meals, the key is consistency and moderation. By replacing less healthy fats with olive oil and sticking to recommended daily amounts, you can support heart health, aid digestion, and reduce inflammation. As with any dietary change, listen to your body and consult a healthcare professional, especially if you have underlying health conditions. This simple practice is a tasty and effective step toward better overall wellness. You can find more evidence-based nutritional information at sites like Healthline for further reading and research.

Frequently Asked Questions

While there is no definitive best time, many people prefer to take a spoonful in the morning on an empty stomach to potentially aid digestion and nutrient absorption. However, taking it with a meal can also be effective and may reduce the risk of gastrointestinal discomfort.

Yes, drinking a tablespoon of olive oil, especially in the morning on an empty stomach, may act as a mild laxative to help relieve constipation for some individuals.

Excessive consumption can lead to side effects like diarrhea, bloating, and potential weight gain due to its high calorie content. People with certain health conditions or on specific medications should consult a doctor.

There is no strong scientific evidence that drinking olive oil straight is more beneficial than consuming it with meals. In some cases, combining it with food (like tomatoes) can even increase the absorption of certain antioxidants.

For optimal health benefits, choose high-quality Extra Virgin Olive Oil (EVOO). Look for a dark bottle or tin, a recent harvest date, and a fruity or peppery flavor. Cold-pressed EVOO retains the most nutrients.

When used in moderation as a replacement for less healthy fats and combined with a balanced diet, olive oil can support weight management due to its monounsaturated fats that promote feelings of fullness. However, it's calorie-dense, so portion control is vital.

To make it more palatable, you can mix olive oil with a small amount of fresh lemon juice, add it to a glass of warm water, or blend it into a smoothie.