Is drinking olive oil every day good for you? A deep dive into the pros and cons

October 7, 2025 •

3 min read

According to a 2022 review, people who consume high amounts of olive oil show a 31% lower risk of developing cancer. In light of such findings, many wonder if drinking olive oil every day is a simple and effective way to reap these benefits. This article explores the evidence behind consuming olive oil daily, detailing the potential health advantages and important considerations for safe intake.

Quick Summary

Daily, moderate consumption of high-quality extra virgin olive oil is a valuable part of a healthy diet, offering anti-inflammatory and antioxidant benefits. While drinking it straight is safe, there is no evidence it's superior to including it in meals, and calorie intake must be monitored.

Key Points

EVOO is the best choice: Extra virgin olive oil is superior due to its minimal processing, retaining the highest levels of beneficial antioxidants and polyphenols.
Supports cardiovascular health: The monounsaturated fats in olive oil help lower 'bad' LDL cholesterol while increasing 'good' HDL cholesterol, reducing heart disease risk.
Acts as an anti-inflammatory: Compounds like oleocanthal provide powerful anti-inflammatory effects that can protect against chronic diseases.
Aids digestive function: Moderate intake can lubricate the digestive tract and soften stools, offering natural relief from constipation.
Moderation is essential: Olive oil is high in calories, and excessive intake can lead to weight gain if not managed within your daily calorie budget.
Integration is as good as drinking: There is no proven extra benefit to drinking olive oil straight compared to using it as part of a healthy meal.
Provides antioxidants and vitamins: EVOO is rich in biologically active antioxidants and modest amounts of vitamins E and K.

The Scientific Backing for Daily Olive Oil

Olive oil has long been a staple of the heart-healthy Mediterranean diet, and its health benefits are widely supported by scientific research. The primary reason for its health-promoting properties is its rich composition of monounsaturated fatty acids (MUFAs) and powerful antioxidants, especially in the highest quality, extra virgin variety.

Heart Health and Cholesterol Management

One of the most significant benefits of olive oil is its positive impact on cardiovascular health. The monounsaturated fats in olive oil, predominantly oleic acid, have been shown to help lower 'bad' LDL cholesterol while increasing 'good' HDL cholesterol levels. Studies have found that replacing saturated and trans fats with olive oil can significantly reduce the risk of heart disease and stroke.

Potent Anti-Inflammatory Effects

Chronic inflammation is a leading driver of many modern diseases, including cancer, heart disease, and type 2 diabetes. Extra virgin olive oil (EVOO) contains an antioxidant called oleocanthal, which functions similarly to ibuprofen in suppressing inflammatory enzymes. This anti-inflammatory action is crucial for protecting the body against long-term cellular damage.

Digestive Health and Constipation Relief

For those who suffer from occasional constipation, olive oil can serve as a natural lubricant. It helps to smooth the intestinal tract, allowing for easier passage of stools. A 2014 study found that a small daily dose of olive oil was as effective as mineral oil at softening stools and relieving constipation in hemodialysis patients.

Potential Downsides and Considerations

While the health benefits are clear, drinking olive oil daily requires moderation and awareness of its potential drawbacks.

High Caloric Density

Fats, including olive oil, are high in calories. One tablespoon contains approximately 120 calories. If not accounted for in your overall caloric intake, adding multiple tablespoons to your daily routine can lead to weight gain over time. The benefits come from replacing other less healthy fats, not simply adding more calories.

Digestive Discomfort

For some individuals, particularly those with sensitive digestive systems, consuming large amounts of olive oil on an empty stomach can cause gastrointestinal upset, including nausea or diarrhea. Starting with a small amount and observing your body's reaction is crucial.

The Difference Between EVOO and Other Oils

Not all olive oils are created equal. The level of processing significantly impacts the nutritional value. Extra virgin olive oil is cold-pressed, which preserves its antioxidants and flavor compounds. Refined or 'light' olive oils undergo chemical and heat processing that strips away many of these beneficial elements.

Here is a comparison of different types of oil:


Feature	Extra Virgin Olive Oil (EVOO)	Regular Olive Oil	Vegetable Oil	Coconut Oil
Processing	Cold-pressed, minimal refining	Chemically refined, may be blended with EVOO	Heavily refined, typically a blend of seed oils	Variable, can be refined or unrefined
Key Fats	High in monounsaturated fats (MUFAs)	MUFAs, but lower amounts than EVOO	High in polyunsaturated fats (PUFAs), especially omega-6	High in saturated fat
Antioxidants	Rich in polyphenols, vitamins E & K	Lower antioxidant content due to refining	Minimal to no antioxidants	Some antioxidants in unrefined versions
Health Profile	Best for heart health, anti-inflammatory	Fewer health benefits than EVOO	Less beneficial overall, higher pro-inflammatory fats	High saturated fat raises cholesterol concerns

How to Get Your Daily Dose

There is no scientific evidence to suggest that drinking olive oil straight is inherently better than consuming it with food. A more balanced approach involves integrating it into your daily meals. Here are a few examples:

Salad Dressings: Create a simple, healthy vinaigrette with olive oil and vinegar.
Roasted Vegetables: Drizzle generously over vegetables before roasting for flavor and nutrients.
Dipping: Use it as a dip for whole-grain bread instead of butter.
Finishing Oil: Add a drizzle over finished dishes like soups, pasta, or hummus.

Conclusion

So, is drinking olive oil every day good for you? In short, yes, but with a critical caveat: moderation is key. Consuming 1 to 2 tablespoons of high-quality extra virgin olive oil daily as part of a balanced, healthy diet is a robust strategy for supporting cardiovascular, digestive, and overall health. The practice of drinking it straight offers no proven advantage over incorporating it into your meals, and it’s important to remember its high caloric density. To maximize the benefits, choose extra virgin varieties and focus on making it a consistent part of a whole-foods-based diet. To learn more about incorporating this healthy fat into your diet, consider exploring resources like this Harvard Health article on extra-virgin olive oil.

Frequently Asked Questions

There is no definitive evidence that one time of day is superior. Some people report benefits from morning intake, while others find evening consumption aids sleep and digestion. Listen to your body, as some may experience digestive discomfort when drinking it on an empty stomach.

Olive oil can aid satiety, which may indirectly support weight management. However, due to its high calorie density, excessive intake can contribute to weight gain if not balanced within your total calorie budget. It is not a magic weight-loss solution.

Extra virgin olive oil is the least processed type, preserving the highest concentration of beneficial compounds like antioxidants and polyphenols. Refined oils, including regular olive oil, lose most of these nutrients during processing, making EVOO the superior health choice.

While generally safe in moderation, overconsumption can cause digestive issues such as diarrhea or stomach upset. Its high calorie count can also lead to unwanted weight gain. Allergic reactions are rare.

Most experts recommend a moderate daily amount, typically 1 to 2 tablespoons. This provides the health benefits without contributing excess calories to your diet.

Yes, when used as a replacement for saturated fats in your diet, the monounsaturated fats in olive oil can help reduce 'bad' LDL cholesterol and potentially increase 'good' HDL cholesterol.

The human body has efficient natural detoxification systems. There is no scientific evidence to support the claim that drinking olive oil is an effective detoxifier or cleanser.