Is Olive Oil Good to Take Internally?: Benefits, Risks, and How to Consume It

October 20, 2025 •

4 min read

According to a 2022 meta-analysis, people consuming the highest amount of olive oil had a 31% lower risk of certain cancers. This powerful statistic supports the long-held wisdom behind the question: is olive oil good to take internally, and what are the optimal ways to consume it for maximum benefit?

Quick Summary

Regular internal consumption of high-quality extra virgin olive oil provides numerous health benefits through its monounsaturated fats, antioxidants, and anti-inflammatory properties, supporting heart, gut, and cognitive health.

Key Points

Heart Health Boost: Regular intake of olive oil, rich in monounsaturated fats, can help lower 'bad' (LDL) cholesterol and reduce heart disease risk.
Rich in Antioxidants: Extra virgin olive oil is loaded with powerful antioxidants like polyphenols and oleocanthal that fight inflammation and oxidative stress.
Supports Gut Health: As a prebiotic, olive oil nourishes beneficial gut bacteria, reduces gut inflammation, and can aid in constipation relief.
Best Choice is EVOO: Extra virgin olive oil is the least processed and provides the highest concentration of beneficial compounds, making it the healthiest option for internal use.
Moderation is Essential: Olive oil is calorie-dense, so it should be consumed in moderation and used as a replacement for other less-healthy fats to prevent weight gain.
Versatile Use: Olive oil can be safely used for cooking at moderate temperatures and is most beneficial when consumed raw in dressings or as a finishing oil.

The Nutritional Powerhouse of Extra Virgin Olive Oil

Olive oil, particularly the extra virgin variety (EVOO), is a cornerstone of the Mediterranean diet and has been praised for centuries for its health-promoting properties. The key to its benefits lies in its rich nutritional composition, which includes:

Monounsaturated Fatty Acids (MUFAs): EVOO's predominant fat is oleic acid, a monounsaturated fat that makes up around 71% of its content. Studies suggest oleic acid can help reduce inflammation and oxidative stress. Replacing saturated fats with MUFAs, as found in EVOO, can help lower 'bad' (LDL) cholesterol levels.
Antioxidants and Polyphenols: EVOO is loaded with powerful antioxidants that are biologically active. These include polyphenols like oleocanthal and oleuropein. Antioxidants help fight inflammation and protect blood cholesterol from oxidation, which are key factors in heart disease.
Vitamins: One tablespoon of EVOO contains beneficial amounts of Vitamin E, a potent antioxidant, and Vitamin K, which is essential for blood clotting and bone health.

Scientific Benefits of Internal Olive Oil Consumption

Beyond its fundamental nutritional makeup, consuming olive oil internally has been linked to several science-backed health benefits:

Heart Health: Extensive research has shown that high olive oil consumption is associated with a lower risk of cardiovascular disease and stroke. It can improve blood vessel health, lower blood pressure, and protect LDL cholesterol particles from oxidative damage. The US Food and Drug Administration (FDA) even supports a qualified health claim that consuming 1.5 tablespoons of oils high in oleic acid daily may reduce the risk of coronary heart disease.
Gut Health and Digestion: Olive oil plays a crucial role in promoting healthy digestion. It acts as a prebiotic, nourishing beneficial gut bacteria like Bifidobacteria and Lactobacilli. Its mild anti-inflammatory effects can reduce gut inflammation, and it may help alleviate constipation by softening stools and lubricating the intestinal tract.
Anti-Inflammatory Properties: Chronic inflammation is a driver of many diseases, including cancer, diabetes, and Alzheimer's. EVOO contains oleocanthal, an anti-inflammatory compound that works similarly to ibuprofen.
Cognitive Function: Research suggests that incorporating extra virgin olive oil into your diet may help reduce the risk of developing Alzheimer's disease and cognitive impairment. The antioxidants may help protect brain function by preventing the buildup of beta-amyloid plaques.

How to Take Olive Oil Internally

For those considering incorporating olive oil, it is important to know the optimal methods for consumption. While some advocate for drinking it straight, there is no scientific evidence that this offers benefits superior to using it as part of your regular diet.

Best practices for internal consumption:

Drizzle Raw: The most common and beneficial way is to use high-quality EVOO raw. Drizzle it over salads, finished dishes, or use it for dipping bread to retain all its beneficial compounds and flavor.
Cook at Moderate Heat: Contrary to a common misconception, olive oil is relatively stable for cooking at moderate temperatures, such as sautéing, baking, and pan-frying. Its richness in monounsaturated fats and antioxidants makes it resistant to oxidation. While high heat may diminish some of its flavor and polyphenol content, it remains a healthier choice than many refined oils.
Consider Dosage: The FDA suggests around 1.5 tablespoons daily for heart health, but typical Mediterranean diets incorporate more, with some experts recommending 1 to 4 tablespoons per day. The right amount depends on your total dietary fat intake and calorie needs, so moderation is key.

Choosing the Right Olive Oil

Not all olive oils are created equal, and the processing method heavily influences the nutritional quality and benefits. Extra virgin olive oil is consistently the top choice.

Olive Oil Grade Comparison


Feature	Extra Virgin Olive Oil (EVOO)	Virgin Olive Oil	Refined/Light Olive Oil
Processing	Cold-pressed with no chemicals or heat; least processed.	Cold-pressed but with slightly higher acidity and different sensory properties than EVOO.	Chemically processed using heat and chemicals to neutralize flaws and produce a mild flavor.
Antioxidants	Highest levels of polyphenols and antioxidants due to minimal processing.	Contains fewer antioxidants than EVOO.	Contains very few or no antioxidants due to extensive processing.
Flavor Profile	Strong, distinct, and fresh flavor.	Milder flavor than EVOO.	Mildest, most neutral flavor.
Health Benefits	Superior health benefits due to high polyphenol content.	Good health benefits but slightly less potent than EVOO.	Fewer health benefits, mainly consisting of monounsaturated fats.
Best Uses	Raw uses like dressings, dipping, and low-to-medium heat cooking.	Low-to-medium heat cooking.	High-heat cooking and baking where flavor is not desired.

Potential Side Effects and Considerations

While olive oil is overwhelmingly beneficial for health, it is important to be mindful of its consumption to avoid potential downsides.

High Calorie Content: Olive oil is calorie-dense, with around 119 calories per tablespoon. Excessive consumption without reducing other calorie sources can lead to weight gain.
Digestive Issues: In some sensitive individuals, consuming large amounts of olive oil, especially on an empty stomach, can cause digestive discomfort such as diarrhea, bloating, or acid reflux. Starting with a small amount and listening to your body is recommended.
Interaction with Medications: Olive oil might lower blood pressure. Individuals taking medication for high blood pressure should monitor their levels, as taking olive oil alongside these drugs might cause blood pressure to drop too low.

Conclusion

Incorporating high-quality extra virgin olive oil internally is a safe and beneficial practice, supported by a wealth of scientific research. Its robust profile of healthy monounsaturated fats, powerful antioxidants, and anti-inflammatory compounds makes it a valuable addition to a balanced diet. By choosing the right type of olive oil and consuming it in moderation, you can leverage its benefits for heart, gut, and cognitive health. Whether drizzled raw over a salad or used for moderate-heat cooking, olive oil stands out as a superior choice compared to many other cooking oils. For more information on using olive oil as a healthier fat replacement, the American Heart Association offers helpful resources.

Frequently Asked Questions

While drinking olive oil straight is an option, incorporating it into meals, such as dressings or for cooking, provides the same health benefits. There is no scientific evidence suggesting that drinking it straight offers a superior advantage over consuming it with food.

Yes, excessive consumption of any oil, including olive oil, can contribute to weight gain because it is calorie-dense. It's crucial to consume it in moderation and as a replacement for less healthy fats in your diet.

Extra virgin olive oil is the best choice for internal consumption because it is the least processed and retains the highest concentration of beneficial antioxidants and polyphenols. Other grades, like refined or light olive oils, offer fewer health benefits.

A common recommendation is to consume 1 to 2 tablespoons (about 15–30 ml) of olive oil per day, ideally replacing less healthy saturated fats in your diet. Some traditional Mediterranean diets may use more.

Yes, some studies suggest that consuming olive oil can help soften stools and act as a mild laxative, aiding in constipation relief. This effect is beneficial when consumed in moderation.

Potential side effects include digestive discomfort like nausea or diarrhea, especially when consuming it in large amounts or on an empty stomach. Those with very low blood pressure or on blood pressure medication should monitor their intake.

While high heat can reduce some of the beneficial compounds, extra virgin olive oil is highly stable for most everyday cooking applications, and many nutrients are retained. It remains a healthy cooking option compared to more refined oils.

Yes, olive oil can have a positive effect on cholesterol. Its high monounsaturated fat content can help lower 'bad' (LDL) cholesterol while potentially raising 'good' (HDL) cholesterol when used to replace saturated fats.