Is it better to take olive oil before bed or in the morning?

October 24, 2025 •

3 min read

While there is no definitive scientific consensus on the best time, a growing number of wellness enthusiasts are incorporating olive oil into their daily routines for its numerous health benefits, such as boosting heart health and reducing inflammation. Choosing whether to take extra virgin olive oil (EVOO) in the morning or evening often depends on your personal health objectives.

Quick Summary

The optimal time to consume olive oil, morning or night, depends on individual health goals, as both offer distinct benefits. Morning intake can aid digestion and curb appetite, while evening consumption may assist with sleep and overnight recovery. Ultimately, consistent, moderate consumption is most important.

Key Points

Morning for Metabolism: Taking olive oil in the morning can boost metabolism, curb appetite, and enhance nutrient absorption from subsequent meals, supporting weight management.
Evening for Rest and Repair: Consuming olive oil before bed may improve sleep quality by stabilizing blood sugar and aid overnight digestive recovery.
No Universal 'Best Time': Scientific evidence doesn't definitively favor one time of day; the best time depends on your personal health goals and body's response.
Consistency is Key: The most significant health benefits come from consistently incorporating high-quality extra virgin olive oil into your daily diet, regardless of timing.
Quality Matters: Always choose high-quality, extra virgin olive oil to ensure you are receiving the maximum amount of beneficial polyphenols and antioxidants.
Start Small: If you're new to the practice, start with a small amount (like one teaspoon) and increase gradually to see how your body tolerates it, especially on an empty stomach.
Combine with Food: If you dislike the taste or have a sensitive stomach, incorporating olive oil into balanced meals can provide similar benefits without discomfort.
Consult a Professional: Always consult a healthcare provider before making significant dietary changes, particularly if you have underlying health conditions.

The tradition of consuming olive oil for health, deeply rooted in Mediterranean culture, has gained worldwide popularity. Many people are adding a spoonful of high-quality extra virgin olive oil (EVOO) to their daily diet to reap its benefits, but the question remains: is it more effective to take it in the morning or before bed? The simple answer is that both times offer unique advantages, and the ideal choice depends on your specific wellness objectives.

Morning Olive Oil Consumption

Starting your day with a tablespoon of EVOO is a practice embraced by many for its potential to kickstart the body's systems. Consuming it on an empty stomach may enhance nutrient absorption.

Benefits of a Morning Ritual

Enhances Digestive Health: A morning dose can stimulate bile production and lubricate the digestive system, potentially preventing constipation and promoting regularity. It may also support healthy gut bacteria.
Boosts Metabolism and Aids Weight Management: Consuming olive oil in the morning can contribute to a feeling of fullness, which might help manage appetite and reduce calorie intake throughout the day. It can also help stabilize blood sugar levels.
Maximizes Nutrient Absorption: Taking olive oil before breakfast can improve the absorption of fat-soluble vitamins (A, D, E, and K) from later meals.
Provides Antioxidant Protection: A morning intake of EVOO offers antioxidants that help combat oxidative stress and inflammation.

Evening Olive Oil Consumption

For those seeking restorative benefits, taking olive oil in the evening, 1-2 hours before bed, may be beneficial as the body undergoes repair and recovery during sleep.

Benefits of an Evening Ritual

Supports Digestive Processes During Sleep: A small amount of olive oil before bed can potentially aid overnight digestion, reducing bloating and discomfort and contributing to more restful sleep.
May Improve Sleep Quality: By helping to stabilize blood sugar levels overnight, olive oil might prevent hunger that could disrupt sleep. Its anti-inflammatory properties may also promote relaxation.
Aids Overnight Recovery and Repair: The anti-inflammatory compounds and healthy fats in olive oil can support the body's natural repair functions during sleep.
Helps Curb Nighttime Snacking: Similar to morning consumption, the satiety from olive oil's healthy fats can help reduce late-night cravings.

Morning vs. Evening: A Comparative Analysis

The choice between morning and evening is highly personal and depends on your health goals. Here is a comparison:


Feature	Morning Consumption	Evening Consumption
Primary Goal	Boost metabolism, kickstart digestion, weight management.	Improve sleep quality, aid overnight digestion, recovery.
Effect on Appetite	Promotes early satiety, helping to manage appetite throughout the day.	Curbs late-night cravings, preventing unnecessary snacking.
Energy Levels	Provides a steady source of energy without causing a sugar spike.	Supports balanced blood sugar during sleep, preventing hunger-related wake-ups.
Digestive Impact	Stimulates bile production and promotes regularity.	Calms the digestive tract for a more comfortable night's rest.
Best for	Active individuals, people with digestive issues like constipation, those focused on weight management.	Individuals with sleep disturbances, those who experience nighttime indigestion, or who struggle with late-night snacking.

How to Incorporate Olive Oil into Your Diet

While drinking a spoonful is a popular trend, integrating EVOO into a Mediterranean-style diet is also highly beneficial.

Morning Ideas:

Olive Oil with Lemon Juice: Mix a tablespoon of EVOO with lemon juice.
Drizzle on Toast: Use instead of butter on whole-grain toast.
Blend into Smoothies: Add a tablespoon to your morning smoothie.

Evening Ideas:

Infused Tea: Add a teaspoon to calming herbal tea.
Light Snack: Drizzle EVOO over a light snack.
On Cooked Dishes: Use as a finishing oil on dinner dishes.

The Verdict: Consistency is Key

Ultimately, the best time to consume olive oil depends on personal preference and health goals. Consistency is the most crucial factor for achieving long-term health benefits, such as improved heart health, reduced inflammation, and better digestion. If you have a sensitive stomach, start with a smaller amount, perhaps with food. Always choose high-quality extra virgin olive oil for maximum benefits.

Conclusion

Deciding is it better to take olive oil before bed or in the morning? is a personal decision based on your health goals. Morning consumption can offer metabolic and digestive benefits, while evening intake may support sleep and overnight recovery. Consistent daily intake of 1-2 tablespoons of high-quality extra virgin olive oil is generally recommended, regardless of timing. Consult a healthcare professional if you have any medical conditions or are on medication.

Authoritative Link

For more information on the extensive health benefits of olive oil and the Mediterranean diet, you can explore research compiled by the National Institutes of Health.

Frequently Asked Questions

Olive oil can assist with weight management by promoting satiety, which reduces late-night snacking. Its healthy fats also support metabolism, but it is not a magic bullet. Sustainable weight loss requires olive oil to be part of a balanced diet and active lifestyle.

While generally safe, some individuals with sensitive digestive systems may experience gastrointestinal discomfort, such as acid reflux or diarrhea, when consuming olive oil on an empty stomach. It is best to start with a small amount and see how your body reacts.

Most health experts recommend 1 to 2 tablespoons of extra virgin olive oil per day to reap its health benefits. It is still calorie-dense, so moderation is key.

High-quality extra virgin olive oil (EVOO) retains its nutrients and flavor best when consumed raw, such as in dressings or as a finishing oil. While it can be used for cooking at lower temperatures, some beneficial compounds are reduced with heat.

While not a sedative, olive oil may help improve sleep quality for some people by stabilizing blood sugar levels, which can prevent hunger-related awakenings. Its anti-inflammatory properties may also promote a more relaxed state.

Extra virgin olive oil (EVOO) is the best choice because it is the least processed and retains the highest concentration of beneficial polyphenols, antioxidants, and monounsaturated fats.

Yes. If you find drinking olive oil on its own unpleasant, you can mix it with warm water and lemon juice in the morning or with herbal tea in the evening to enhance taste and add further benefits.