Is olive oil ok to drink every day? Understanding Daily Consumption

October 14, 2025 •

3 min read

Multiple studies have highlighted the health benefits associated with the regular consumption of olive oil, particularly extra virgin olive oil [1]. This leads many to wonder: Is olive oil ok to drink every day? While it is a healthy fat, understanding the best ways to consume it is key to maximizing its advantages without potential drawbacks.

Quick Summary

Drinking olive oil daily is generally safe and beneficial in moderation, though incorporating it into meals is often a preferred method. Learn about the types of olive oil, recommended daily amounts, and how to enjoy its health benefits effectively.

Key Points

Moderate Daily Intake: Aim for 1-2 tablespoons of olive oil daily as part of a balanced diet [10].
EVOO is Best: Choose Extra Virgin Olive Oil for the highest concentration of antioxidants and health benefits [8].
Culinary Use Preferred: Incorporating olive oil into meals is often more beneficial and palatable than drinking it straight [5].
Mind Calorie Count: Olive oil is calorie-dense, so monitor your total intake to avoid excessive calories [7].
Watch for Digestive Issues: Drinking large amounts, especially straight, may cause digestive upset [5].
Enhance Nutrient Absorption: Consuming olive oil with food can improve the absorption of fat-soluble vitamins [6].

The Health Profile of Olive Oil

Olive oil, particularly extra virgin olive oil (EVOO), is a staple in healthy dietary patterns like the Mediterranean diet [2]. Its health-promoting properties are largely attributed to its composition, which is rich in monounsaturated fats, primarily oleic acid, and powerful antioxidants known as polyphenols [1, 3].

These components are linked to a range of health benefits:

Heart Health: Regular consumption is associated with a reduced risk of cardiovascular disease by helping to lower LDL (bad) cholesterol and increase HDL (good) cholesterol levels [1, 2]. The anti-inflammatory effects also support healthy blood vessel function [3].
Antioxidant Power: Polyphenols act as antioxidants, combating oxidative stress and inflammation in the body [3]. This can contribute to protection against various chronic diseases.
Digestive Support: Olive oil can aid digestion and may help alleviate constipation due to its natural lubricating properties [4].

Drinking Olive Oil Straight vs. Culinary Use

While some people choose to drink olive oil directly, often in small amounts, there is no scientific consensus that this method offers superior benefits compared to using it in cooking or as a dressing [5]. In fact, consuming olive oil with food, especially vegetables, can enhance the absorption of fat-soluble vitamins and antioxidants present in both the oil and the food [6].

Incorporating olive oil into your meals is often more enjoyable and allows you to easily control the amount consumed. Excessive intake, whether by drinking or in meals, can lead to potential downsides due to its caloric density.

Potential Considerations with Daily Consumption

Calorie Intake: Olive oil is high in calories (about 120 calories per tablespoon), and consuming large amounts daily can contribute to excess calorie intake and potential weight gain if not balanced within your overall diet [7].
Digestive Effects: For some individuals, consuming olive oil straight, especially in larger quantities, may cause digestive discomfort such as nausea or diarrhea [5].

Choosing the Right Type of Olive Oil

When considering daily consumption, the type of olive oil matters. Extra Virgin Olive Oil (EVOO) is the least processed and retains the highest levels of beneficial compounds, including antioxidants and vitamins [8].

A Look at Olive Oil Types


Feature	Extra Virgin Olive Oil (EVOO)	Refined Olive Oil
Processing	Cold-pressed; minimal processing, no chemicals or heat used [8]	Processed using heat and chemicals, then blended with some virgin olive oil [9]
Nutrient Content	High in antioxidants, polyphenols, and vitamins [8]	Lower levels of antioxidants and natural compounds [8]
Flavor	Distinct, fruity, often peppery or bitter [8]	Milder, more neutral flavor [9]
Best Uses	Dressings, finishing oil, low-to-medium heat cooking [8]	High-heat cooking and frying [9]

EVOO is the preferred choice for maximizing the health benefits associated with olive oil consumption.

Recommendations for Daily Olive Oil Intake

For most healthy adults, a moderate daily intake of olive oil, typically 1 to 2 tablespoons (about 15-30 ml), is considered beneficial as part of a balanced diet [10]. This amount can be easily integrated into your daily meals without resorting to drinking it straight.

Here are some healthy ways to include olive oil in your diet:

Use it as a base for salad dressings.
Drizzle it over cooked vegetables, soups, or pasta dishes.
Use it for sautéing or light frying.
Dip whole-grain bread in high-quality EVOO.

Individuals with specific health concerns, such as diabetes or digestive issues, should consult with a healthcare professional or registered dietitian to determine the appropriate amount of olive oil for their individual needs [5].

Conclusion: Moderation and Integration

In summary, is olive oil ok to drink every day? Yes, in moderate amounts, but integrating it into your meals is generally a more practical and enjoyable way to reap its numerous health benefits. There is no evidence to suggest that drinking it straight offers a significant advantage. Prioritizing Extra Virgin Olive Oil ensures you are getting the most beneficial compounds. As with any dietary component, moderation is key. Aim for 1 to 2 tablespoons daily as part of a balanced and varied diet to support overall health and well-being. Focusing on a healthy dietary pattern that includes olive oil alongside other nutritious foods is the most effective approach for long-term health benefits.

For further information on healthy fats, you can consult resources such as the American Heart Association's guide to dietary fats.

Frequently Asked Questions

There is no strong scientific evidence to support additional benefits from drinking olive oil on an empty stomach. Some individuals may experience digestive discomfort with this method [5].

While olive oil's healthy fats can contribute to satiety, it is calorie-dense. Weight loss depends on overall calorie balance, and consuming too much olive oil can contribute to weight gain [7].

Excessive intake of olive oil, whether by drinking or other means, can lead to increased calorie consumption, potential weight gain, and digestive issues like diarrhea [5, 7].

Drinking olive oil straight provides the same nutrients as when it's used in food, but incorporating it into meals can enhance the absorption of other nutrients and may be more palatable [5, 6].

Extra Virgin Olive Oil (EVOO) is recommended for daily consumption due to its higher antioxidant content and nutritional value compared to refined olive oils [8].

A generally recommended healthy daily amount is 1 to 2 tablespoons (about 15-30 ml), ideally incorporated into meals as part of a balanced diet [10].

Olive oil is generally safe and beneficial for many, but individuals with specific conditions like diabetes should consult a healthcare provider for personalized dietary advice [5].