How to Drink Olive Oil Every Day as a Supplement for Optimal Health

October 23, 2025 •

3 min read

A study found that high olive oil consumption was associated with a lower risk of death from disease. To effectively drink olive oil every day as a supplement, you must use high-quality, extra virgin olive oil, determine the right dosage, and find a palatable method for consumption. This approach can provide numerous benefits for heart and gut health.

Quick Summary

Using high-quality extra virgin olive oil daily offers benefits for heart health, digestion, and inflammation. Start with a small amount and increase gradually, consuming it straight, with lemon juice, or in smoothies for maximum benefit. Learn the best practices for safe and effective supplementation.

Key Points

Choose Extra Virgin: Always use high-quality, cold-pressed extra virgin olive oil (EVOO) for supplementation, as it retains the most nutrients.
Start Small: Begin with a teaspoon and gradually increase to 1–2 tablespoons daily to allow your digestive system to adjust.
Consider Timing: Drinking olive oil on an empty stomach in the morning can boost metabolism, while taking it before a meal can help manage appetite.
Mask the Taste: If drinking it straight is unappealing, mix it with lemon juice, blend it into smoothies, or use it in salad dressings.
Watch Calorie Intake: Be mindful of the high-calorie count (120 per tablespoon) to avoid unintended weight gain.
Prioritize a Balanced Diet: Olive oil is a supplement, not a replacement. Ensure it complements a diet rich in whole foods.

Why Choose Extra Virgin Olive Oil (EVOO) for Supplementation?

For those interested in how to drink olive oil every day as a supplement, the choice of oil is crucial. Extra virgin olive oil (EVOO) stands apart from its refined counterparts due to its minimal processing. EVOO is cold-pressed, which helps it retain the highest levels of beneficial compounds, particularly polyphenols. Refined olive oils are treated with heat and chemicals, a process that strips away many of these valuable antioxidants and reduces their natural health properties.

High Polyphenol Content: EVOO contains a high concentration of polyphenols, such as oleocanthal, which possess potent anti-inflammatory and antioxidant properties.
Heart-Healthy Fats: The high monounsaturated fatty acid content, primarily oleic acid, helps reduce bad LDL cholesterol and raise good HDL cholesterol levels.
Enhanced Bioavailability: The bioactive compounds in EVOO are more readily absorbed by the body in their raw, unheated state.

How to Start Your Daily Olive Oil Supplement Routine

Incorporating olive oil into your daily regimen is simple once you establish a routine. Experts generally recommend consuming about 1 to 2 tablespoons per day. If you are new to this practice, start with a smaller amount, such as one teaspoon, and gradually increase to one tablespoon over a week or two. This helps your digestive system adjust without discomfort.

Best Timing for Your Daily Dose

There is some debate about the optimal time to take your olive oil shot, but several options offer different benefits:

Morning on an Empty Stomach: Many prefer taking it first thing in the morning. This may help kickstart your metabolism and support digestion throughout the day. The empty stomach can also maximize nutrient absorption.
Before a Meal: Taking olive oil 15 to 60 minutes before a meal can help reduce appetite and stabilize blood sugar levels.
At Night Before Bed: A nighttime dose may aid overnight digestion and reduce inflammation while promoting restful sleep.

Making Olive Oil Palatable

If the idea of drinking olive oil straight is unappealing, there are several ways to make it a more pleasant experience:

The Lemon Juice Mix: A popular method is mixing one tablespoon of EVOO with the juice of half a fresh lemon. This combination helps mask the oil's intense flavor and provides an extra dose of Vitamin C and digestive benefits.
Smoothie Enhancement: Add a tablespoon of extra virgin olive oil to your morning fruit or protein smoothie for a smooth, healthy fat boost.
Vinaigrette Base: Whisk EVOO with balsamic vinegar and seasonings to create a fresh, delicious salad dressing.
Simple Drizzle: Drizzle your daily dose over cooked vegetables, pasta, or soup after cooking to preserve the oil's heat-sensitive antioxidants.

Comparison: EVOO vs. Refined Olive Oil


Feature	Extra Virgin Olive Oil (EVOO)	Refined Olive Oil (Regular)
Processing	Cold-pressed, no heat or chemicals	Heat and chemically treated
Nutrient Content	High in antioxidants (polyphenols) and vitamins	Stripped of most vitamins and polyphenols
Flavor	Rich, fruity, and peppery	Neutral, light, or mild flavor
Best For	Supplementation, raw use, low-heat cooking	High-heat cooking and baking
Health Benefits	Maximum antioxidant and anti-inflammatory properties	Fewer benefits due to refining

Important Considerations for Daily Olive Oil Consumption

While drinking olive oil offers benefits, moderation is key due to its high-calorie content. A single tablespoon contains around 120 calories. Excessive intake could lead to weight gain if not balanced with overall caloric intake. It is also important to remember that olive oil is a supplement to, not a replacement for, a balanced diet rich in fruits, vegetables, and whole grains. Though rare, olive oil allergies can occur, and those with gallbladder issues may experience digestive discomfort.

Conclusion

Making it a routine to drink olive oil every day as a supplement is a straightforward way to incorporate a powerful source of healthy fats and antioxidants into your diet. By choosing high-quality extra virgin olive oil and consuming a moderate amount of 1-2 tablespoons daily, you can support your heart, gut, and overall health. Whether you prefer it as a straight shot, mixed with lemon juice, or blended into a smoothie, consistency is the most important factor for reaping the full benefits of this liquid gold. Remember that it complements, rather than replaces, a healthy lifestyle.

For more information on olive oil and its health benefits, you can consult reliable health resources like Healthline: Drinking Olive Oil: Good or Bad?.

Frequently Asked Questions

Yes, drinking a moderate amount of high-quality extra virgin olive oil daily is generally considered safe for most people. The key is moderation due to its high-calorie content.

Many people prefer drinking it first thing in the morning on an empty stomach to aid digestion and boost metabolism, but taking it before meals or at night can also be beneficial.

The recommended dosage is typically between one and two tablespoons per day. Starting with a teaspoon and slowly increasing is advised to avoid digestive upset.

Yes, for supplementation, extra virgin olive oil (EVOO) is essential. Its cold-pressed extraction method preserves the highest levels of beneficial antioxidants and anti-inflammatory compounds.

While olive oil is calorie-dense, its healthy fats can curb appetite and promote a feeling of fullness. However, it will only aid in weight loss if consumed as part of a balanced diet within your daily calorie needs.

To improve the taste, try mixing it with fresh lemon juice, adding it to a smoothie, or incorporating it into a flavorful vinaigrette or pesto.

Overconsumption can lead to digestive discomfort, such as nausea or diarrhea. Due to its high-calorie content, excessive intake without dietary adjustments may lead to weight gain.