Is it better to drink olive oil in the morning or at night?

October 5, 2025 •

4 min read

According to the World Health Organization (WHO), heart disease is the most common cause of death worldwide, and studies show that the Mediterranean diet, rich in olive oil, can significantly reduce its risk. But for those wondering about the best way to maximize these benefits, a common question arises: is it better to drink olive oil in the morning or at night?

Quick Summary

The ideal time to consume olive oil depends on your specific health goals, as both morning and evening intake offer distinct advantages. Morning consumption may aid digestion, boost metabolism, and promote satiety, while an evening dose can support overnight recovery and potentially improve sleep quality. The key is consistency and choosing high-quality extra virgin olive oil, regardless of timing.

Key Points

Morning for Metabolism: Drinking olive oil in the morning can boost metabolism, curb appetite, and aid digestion, which is beneficial for weight management.
Night for Restorative Effects: Consuming olive oil at night can support overnight digestion, aid in detoxification, and potentially improve sleep quality due to its stabilizing effect on blood sugar.
Quality Matters Most: The timing is less important than the quality. Choose high-quality Extra Virgin Olive Oil (EVOO) to maximize benefits like antioxidant intake.
Consistency is Key: The long-term health benefits of olive oil come from consistent, daily consumption as part of a balanced diet, not from a specific time of day.
Consider Your Goals: Your personal health goals should dictate the timing. If you want energy and appetite control, go for the morning. If you need better sleep and digestive rest, opt for the evening.

Morning vs. Night: Tailoring Your Olive Oil Intake to Your Goals

While the overall health benefits of extra virgin olive oil (EVOO) are well-documented, the optimal time to consume it often depends on what you hope to achieve. There is no one-size-fits-all answer, as the timing can be aligned with different biological rhythms and wellness objectives.

Benefits of Drinking Olive Oil in the Morning

Starting your day with a spoonful of olive oil, particularly on an empty stomach, can provide several distinct benefits. This practice is believed to kickstart various bodily functions, setting a positive tone for the day.

Digestion and Constipation Relief: Taking olive oil first thing in the morning is often touted as a natural remedy for stimulating digestion and combating constipation. It acts as a natural lubricant, helping to soften stools and promote smoother bowel movements. It also stimulates bile production, which helps in the digestion of fats.
Metabolism Boost and Weight Management: Consuming olive oil in the morning may help kickstart your metabolism and promote a feeling of fullness, which can help manage appetite throughout the day. This satiety effect can lead to reduced overall calorie intake, supporting weight management efforts.
Enhanced Nutrient Absorption: Drinking olive oil on an empty stomach may improve your body's ability to absorb fat-soluble vitamins (A, D, E, and K) from your breakfast and other meals throughout the day. This maximizes the nutritional value of your diet.
Antioxidant and Anti-inflammatory Action: A morning shot of EVOO provides a dose of powerful antioxidants like polyphenols and oleocanthal, which combat oxidative stress and inflammation from the start of your day.

Advantages of Drinking Olive Oil at Night

For others, an evening routine with olive oil might be more suitable, offering benefits that support the body's natural recovery processes while you sleep.

Improved Sleep Quality: The healthy fats in olive oil can help stabilize blood sugar levels overnight, preventing spikes and dips that might disrupt sleep. Furthermore, the anti-inflammatory properties may promote relaxation and a more restful state. Some sources even suggest it may support the production of melatonin, the sleep-regulating hormone.
Overnight Digestion and Repair: Consuming olive oil before bed can assist with overnight digestion, soothing the stomach and aiding in the absorption of nutrients. It can help reduce nighttime bloating and discomfort, contributing to a more comfortable sleep.
Liver Detoxification: According to some proponents, consuming olive oil on an empty stomach at night can assist in the liver's detoxification processes while you sleep.

Morning vs. Night: A Comparative Table


Feature	Morning Consumption	Evening Consumption
Primary Goal	Kickstart metabolism, aid digestion, and manage appetite during the day.	Support overnight repair, improve sleep quality, and aid digestion while resting.
Digestive Impact	Can stimulate morning bowel movements and reduce constipation.	May help soothe digestion and prevent nighttime bloating.
Weight Management	Promotes a feeling of fullness, potentially reducing overall daytime calorie intake.	Curbs late-night cravings and stabilizes blood sugar while you sleep.
Nutrient Absorption	Enhances the absorption of fat-soluble vitamins (A, D, E, K) from your breakfast.	Supports the body's absorption processes during its overnight recovery phase.
Lifestyle Fit	Ideal for those with active days needing an energy boost and appetite control.	Better for those who want to improve rest and support their body's nightly restorative functions.

The Importance of Quality and Consistency

Regardless of when you decide to take your olive oil, the quality of the product is paramount. Always opt for high-quality Extra Virgin Olive Oil (EVOO). EVOO is minimally processed and contains the highest concentration of beneficial compounds like antioxidants and polyphenols. Cold-pressed EVOO is superior as it retains more of its natural nutrients and flavors.

Consistency is another key factor. To truly reap the health benefits of olive oil, it is more important to consume it regularly—as part of a healthy diet—than to focus strictly on a specific time. Most experts recommend consuming about one to two tablespoons per day.

How to Incorporate Drinking Olive Oil

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

Mix with lemon juice and warm water: This classic combination is often used to aid digestion.
Add to a smoothie: Blend it into your morning smoothie for a creamy texture and nutrient boost.
Drizzle on food: Use it as a finishing drizzle on salads, soups, or roasted vegetables to enjoy the flavor and benefits.

Conclusion

The debate over whether to drink olive oil in the morning or at night has no single correct answer, as both timings offer distinct health advantages. Morning consumption may be best for those focused on boosting metabolism, aiding digestion, and managing daytime appetite, while an evening dose is ideal for improving overnight digestion and sleep quality. Ultimately, the most crucial factor is consistently incorporating high-quality extra virgin olive oil into your daily routine as part of a balanced diet. Pay attention to how your body responds and choose the timing that best aligns with your personal wellness goals. As with any significant dietary change, it is always wise to consult a healthcare professional, especially if you have underlying health conditions. For more comprehensive information on the Mediterranean diet, you can refer to authoritative sources like the Harvard Health Blog.

Frequently Asked Questions

Yes, drinking olive oil can support weight management. Its monounsaturated fats promote satiety and help curb appetite, which can lead to a reduced overall calorie intake. Consuming it in the morning can be particularly effective for managing hunger throughout the day.

Yes, many people drink olive oil on an empty stomach, believing it to maximize certain benefits like digestion and nutrient absorption. However, some with sensitive stomachs might experience gastrointestinal discomfort, so it's important to start with a small amount.

Extra Virgin Olive Oil (EVOO) is the best choice for drinking. As the least processed variety, it retains the highest levels of healthy fats, antioxidants, and anti-inflammatory compounds. High-quality EVOO is rich in beneficial nutrients and flavor.

The recommended amount is typically one to two tablespoons of extra virgin olive oil per day. It's important to consume it in moderation as part of a balanced diet, as it is calorie-dense.

For some, drinking olive oil before bed can help improve sleep quality. The healthy fats can aid in stabilizing blood sugar levels, preventing hunger-related sleep interruptions, while its anti-inflammatory properties may promote relaxation.

Yes, combining olive oil with a small amount of lemon juice is a popular method. The lemon can improve the taste and is believed by some to further aid digestion and liver cleansing.

While generally safe in moderation, excessive consumption can lead to weight gain due to its high calorie content. Some individuals, particularly those with sensitive digestive systems, might experience minor digestive issues like diarrhea or acid reflux.

The overall effect of olive oil on heart health, such as improving cholesterol and reducing inflammation, is a result of consistent, regular consumption as part of a healthy diet, rather than the specific time of day it is consumed.