How to take extra virgin olive oil orally?

November 24, 2025 •

4 min read

Mediterranean populations have long consumed extra virgin olive oil (EVOO) for its wide-ranging health benefits, including supporting cardiovascular and digestive health. Understanding how to take extra virgin olive oil orally can help you integrate this antioxidant-rich superfood into your daily wellness routine effectively.

Quick Summary

This resource provides practical methods for consuming high-quality extra virgin olive oil directly. It outlines optimal dosages, ideal timing, and simple techniques to enhance its nutritional absorption and flavor profile.

Key Points

Start with Small Doses: Begin with 1 teaspoon to 1 tablespoon of EVOO daily to allow your body to acclimate and avoid potential digestive upset.
Prioritize Quality: Choose only extra virgin olive oil, which is cold-pressed and contains the highest concentration of beneficial antioxidants and nutrients.
Consume Raw: To preserve its full nutritional profile, consume EVOO in its raw state, avoiding exposure to high heat.
Experiment with Timing: Take EVOO in the morning for digestion, before meals for appetite control, or at night to leverage its anti-inflammatory properties.
Mix and Flavor: If the strong taste is off-putting, mix EVOO with lemon juice, blend it into a smoothie, or drizzle it into yogurt.
Consider Your Overall Diet: Remember that EVOO is calorie-dense, so ensure your oral intake fits within your daily caloric needs.
Consult a Professional: Discuss oral EVOO consumption with a doctor or dietitian, especially if you have pre-existing health conditions or take medication.

Why Choose Extra Virgin Olive Oil for Oral Consumption?

Extra virgin olive oil (EVOO) is the highest quality and least processed form of olive oil, extracted through cold-pressing to preserve its delicate compounds. Unlike refined oils, EVOO retains a high concentration of powerful antioxidants, including polyphenols, and healthy monounsaturated fats. Consuming EVOO raw is the best way to preserve these beneficial properties, as heat can degrade some of its nutrients. Regular intake of EVOO has been associated with numerous health advantages, including improved cardiovascular health and reduced inflammation.

Popular Methods for Taking EVOO Orally

There are several ways to take extra virgin olive oil orally, catering to different palates and health goals. The key is finding a method that works for you and your lifestyle.

Taking a Straight Shot

This method is the most direct way to consume EVOO. It's often practiced by those accustomed to the oil's flavor. Some people prefer this on an empty stomach in the morning, which proponents claim can jumpstart digestion. To make it more palatable, consider a high-quality EVOO with a milder, fruity flavor profile.

Mixed with Lemon Juice

This is a classic remedy, particularly for digestive health. The lemon's acidity can complement the oil's richness. Simply mix one tablespoon of EVOO with a squeeze of fresh lemon juice and drink. This combination is often cited for its potential to support liver function and aid with constipation.

Blended into Smoothies or Shakes

If the taste of straight oil is too intense, blending it into a daily smoothie is an excellent option. The other ingredients, like fruits and greens, can easily mask the flavor. Adding a tablespoon of EVOO will increase your healthy fat intake and add a creamy texture without altering the taste significantly.

Added to Warm Beverages

For a savory boost, you can add a small amount of EVOO to warm beverages like coffee or herbal tea. This can be a simple and pleasant way to integrate it into a morning ritual. It’s important not to overheat the oil, as this diminishes its nutritional value.

The Recommended Daily Dosage

Moderation is crucial when consuming extra virgin olive oil, as it is calorie-dense. A common recommendation is to consume 1 to 2 tablespoons per day to gain the health benefits without adding excess calories. If you are new to taking EVOO orally, it is best to start with a smaller amount, such as one teaspoon, and gradually increase your intake as your body adjusts.

Optimizing Your Intake Timing

The optimal time to consume EVOO depends on your specific health objectives:

Morning, on an Empty Stomach: Many believe this timing is ideal for boosting metabolism, promoting satiety, and stimulating digestion. It is also believed to aid nutrient absorption. However, some with sensitive stomachs may experience discomfort.
Before Meals: Taking a tablespoon of EVOO about 20-30 minutes before a meal can help reduce appetite and control portion sizes, which may support weight management.
Before Bed: Some suggest that taking EVOO before sleep can aid in nighttime digestion and its anti-inflammatory properties may work best while the body is at rest.

EVOO vs. Regular Olive Oil: Internal Consumption Comparison

To highlight the importance of choosing the right oil for oral consumption, here is a comparison between extra virgin olive oil and regular olive oil.


Characteristic	Extra Virgin Olive Oil (EVOO)	Regular Olive Oil
Processing Method	Cold-pressed without heat or chemicals.	Refined using heat and chemical solvents.
Antioxidant Content	High in polyphenols, vitamins, and antioxidants.	Significantly lower, as most are stripped during processing.
Flavor	Rich, complex, with fruity, peppery, or grassy notes.	Milder, more neutral flavor profile.
Nutritional Value	Superior nutritional value due to minimal processing.	Contains healthy fats but lower overall nutritional content.

Important Considerations and Potential Side Effects

While EVOO is generally safe, it is not without considerations. Some individuals may experience digestive discomfort, such as nausea or diarrhea, especially when consuming it on an empty stomach. The high calorie count means it should be part of a balanced diet to prevent unintended weight gain. For those with underlying health conditions, particularly diabetes or high blood pressure, and those on medication, it is essential to consult a healthcare professional before making significant changes to your dietary intake. You can find comprehensive health information from authoritative sources like the National Institutes of Health (NIH).

Conclusion: Making Oral EVOO Consumption Work for You

Incorporating extra virgin olive oil orally into your daily routine is a viable way to enhance your nutrient intake and support overall health. Whether you prefer a quick shot, a mix with lemon, or blending it into a smoothie, the key is consistency. Always choose a high-quality EVOO to maximize the benefits of its antioxidants and healthy fats. Start with a small, manageable dose and pay attention to how your body responds. With mindful consumption and a high-quality product, you can enjoy the 'liquid gold' of the Mediterranean diet as a valuable part of your wellness journey.

Frequently Asked Questions

Yes, drinking EVOO straight is safe and a common practice, especially in regions with a long history of olive oil production. There is no scientific evidence, however, proving it is more beneficial than consuming it with food.

A daily intake of 1 to 2 tablespoons is generally recommended for adults to receive the health benefits associated with EVOO. It is wise to start with a smaller amount and increase it gradually.

The best time depends on your goals. Morning intake on an empty stomach is favored for digestive benefits, while evening consumption might help with nighttime inflammation and digestion. There is no single 'best' time.

Many people mix EVOO with lemon juice to aid digestion and promote liver cleansing, though scientific support for specific benefits is limited. The combination is a popular traditional remedy.

While EVOO is high in calories, its monounsaturated fats can promote a feeling of fullness, which may help with weight management. Some evidence suggests taking it before meals can control appetite. However, moderation is key to prevent weight gain due to its calorie density.

Some individuals, especially those with sensitive digestive systems, may experience gastrointestinal discomfort, such as acid reflux or diarrhea. Excessive intake can also contribute to weight gain.

Consuming EVOO raw, on its own, or with other foods is believed to support nutrient absorption. The minimal processing of extra virgin olive oil ensures more of its beneficial compounds are available for your body to use.

Yes, exposing extra virgin olive oil to high heat can degrade some of its valuable antioxidants and polyphenols. For maximum nutritional benefit, it is best consumed raw rather than cooked.