Is Drinking Extra Virgin Olive Oil Good For Your Health? An In-Depth Look

December 25, 2025 •

4 min read

The Mediterranean diet, celebrated for its health benefits, features extra virgin olive oil (EVOO) as a cornerstone ingredient. This has led to a popular trend of drinking extra virgin olive oil for its concentrated nutrients, but is this practice truly beneficial, or are there hidden downsides to consider?

Quick Summary

Drinking extra virgin olive oil is rich in antioxidants and healthy fats, supporting heart and gut health, but offers no proven benefits over consuming it with food, and high calories can pose a risk.

Key Points

No Magic Bullet: Drinking EVOO offers no scientifically-backed advantage over consuming it in meals; benefits stem from overall dietary intake.
Rich in Antioxidants: High-quality EVOO is packed with polyphenols, which have powerful anti-inflammatory and antioxidant effects.
Supports Gut Health: EVOO helps balance the gut microbiota by promoting beneficial bacteria and aiding digestion.
High in Calories: One tablespoon contains about 120 calories, so excessive consumption can contribute to weight gain if total caloric intake isn't managed.
Moderation is Key: Stick to 1-2 tablespoons per day and incorporate it into your diet rather than drinking large amounts straight.
Check the Quality: For maximum health benefits, always opt for high-polyphenol, cold-pressed extra virgin olive oil.
Enhances Nutrient Absorption: Consuming EVOO with other foods can increase the absorption of fat-soluble vitamins and antioxidants from those foods.

The Core Benefits of Extra Virgin Olive Oil

Extra virgin olive oil is a powerhouse of beneficial compounds, primarily monounsaturated fatty acids (MUFAs) and powerful antioxidants known as polyphenols. These components are the foundation of its health-promoting reputation, whether it is consumed by drinking or as part of a meal.

Anti-inflammatory and Antioxidant Properties

EVOO is loaded with antioxidants, which help protect the body's cells from damage caused by free radicals. One notable polyphenol is oleocanthal, which has anti-inflammatory properties similar to ibuprofen. This makes EVOO a key component in a diet focused on reducing chronic inflammation, a known contributor to many diseases.

Impact on Gut Health and Digestion

Recent research suggests that EVOO can have a positive influence on gut health by acting as a prebiotic. The polyphenols can modulate the gut microbiota, promoting the growth of beneficial bacteria such as Lactobacillus and Bifidobacterium, while suppressing pathogenic ones. Furthermore, EVOO has a mild laxative effect, which can help relieve constipation and support smoother bowel movements.

Cardiovascular Health and Other Benefits

Consistently consuming olive oil has been linked to a reduced risk of heart disease. It helps to lower 'bad' LDL cholesterol while maintaining or increasing 'good' HDL cholesterol levels. Other potential benefits supported by research include blood sugar management, enhanced bone density in women, and neuroprotective effects that may help reduce the risk of cognitive decline.

Is Drinking EVOO Better? Separating Fact from Trend

Despite the trend of taking a daily 'shot' of extra virgin olive oil, there is no conclusive scientific evidence to suggest that drinking it straight offers any superior health benefits over incorporating it into your food. The body absorbs the nutrients just as effectively when it is part of a meal. In fact, consuming EVOO with food, such as drizzling it over tomatoes, can actually increase the absorption of other fat-soluble antioxidants. The primary benefit comes from its consistent inclusion in a balanced, healthy diet, not the method of consumption.

Potential Risks and Downsides

While generally safe in moderation, drinking olive oil in excess can lead to some negative effects.

High Calorie Density: Olive oil is very calorie-dense, with one tablespoon containing about 120 calories. Regularly drinking multiple tablespoons without adjusting other intake could easily lead to weight gain.
Digestive Issues: Excessive consumption can have a strong laxative effect, potentially causing diarrhea or other gastrointestinal discomfort.
Taste and Quality: The taste can be too strong or pungent for some, and drinking lower-quality, refined olive oil will offer far fewer health benefits due to reduced antioxidant content.

Comparing Extra Virgin vs. Refined Olive Oil

To maximize the health benefits, it's crucial to use high-quality, high-polyphenol EVOO. The processing methods significantly impact the nutritional profile. Here is a comparison:


Feature	High-Polyphenol EVOO (Raw)	Refined/Lower Quality Olive Oil
Polyphenol Content	High	Low or negligible
Antioxidants	Rich in antioxidants	Most are lost during processing
Flavor Profile	Robust, fruity, and peppery	Mild, bland, and neutral
Processing Method	Cold-pressed without chemicals	Chemical solvents and heat used
Best Use Case	Salads, dipping, finishing dishes, drinking	High-heat cooking and frying
Health Benefits	Maximized due to rich nutrient profile	Minimal; primarily a cooking fat

How to Safely Incorporate EVOO into Your Diet

For most people, a daily intake of 1 to 2 tablespoons is a sensible approach. There are many ways to reap the benefits without drinking it straight:

Drizzle over salads, roasted vegetables, or pasta.
Use it as a base for homemade salad dressings.
Dip whole-grain bread in it with herbs.
Add a splash to soups just before serving.
Mix it into smoothies, yogurt, or oatmeal.

Experiment with adding it to your meals to find ways that you enjoy. If you choose to drink it, start with a small amount (like a teaspoon) to see how your body reacts before increasing the dose.

Conclusion

While the popular trend of drinking extra virgin olive oil has drawn attention, the underlying health benefits are tied to its rich nutritional composition, not the method of consumption. High-quality EVOO is an excellent source of monounsaturated fats and antioxidants that support cardiovascular health, gut flora, and reduce inflammation. However, it is high in calories and should be consumed in moderation, ideally as part of a balanced diet rather than as a standalone supplement. The most important factor is choosing a genuine, high-polyphenol extra virgin variety to ensure you receive the full spectrum of its therapeutic compounds. For most people, enjoying it drizzled over foods is both a healthier and more palatable option than taking it as a 'shot.'

For more information on the health impacts of olive oil, review this publication from the National Institutes of Health.

: https://www.healthline.com/nutrition/drinking-olive-oil : https://pubmed.ncbi.nlm.nih.gov/33576418/

Frequently Asked Questions

Yes, consuming 1-2 tablespoons of extra virgin olive oil daily can be beneficial for health, providing monounsaturated fats and antioxidants. The key is moderation to avoid excess calories.

Some anecdotal evidence suggests drinking olive oil on an empty stomach can aid digestion and relieve constipation. However, scientific evidence is limited, and it may cause gastrointestinal discomfort for some people with sensitive stomachs.

Yes, because olive oil is calorie-dense. A single tablespoon contains approximately 120 calories. If you drink it in addition to your regular calorie intake without adjusting for it, weight gain can occur.

Yes, research indicates that the polyphenols in extra virgin olive oil can modulate the gut microbiota, promoting the growth of beneficial bacteria like Bifidobacterium and Lactobacillus.

Yes, consuming olive oil, particularly as part of a Mediterranean diet, is associated with a lower risk of heart disease. It helps improve cholesterol levels by lowering LDL and potentially raising HDL cholesterol.

The nutritional benefits from olive oil are derived from its compounds, not the method of consumption. The body absorbs nutrients effectively whether you drink it straight or use it in cooking and dressings, and some nutrients are better absorbed with other foods.

You should use a high-quality, high-polyphenol extra virgin olive oil (EVOO). Refined or lighter olive oils have fewer antioxidants and a less robust nutrient profile.

While olive oil offers antioxidant properties, there is no scientific evidence supporting its use as a body detoxifier. The body has its own efficient detoxification systems.