Is there any benefit to drinking olive oil every day?

January 10, 2026 •

4 min read

A large-scale 2022 meta-analysis linked higher olive oil consumption with a 31% lower risk of cancer. When considering if there is any benefit to drinking olive oil every day, it's important to distinguish between consuming olive oil as part of a meal and drinking it straight.

Quick Summary

The health benefits of olive oil come from its monounsaturated fats and antioxidants, regardless of whether it's drunk or used in cooking. While daily consumption supports heart, digestive, and anti-inflammatory health, drinking it straight isn't proven to be more effective than integrating it into meals.

Key Points

Daily Intake Provides Proven Benefits: Consistent, moderate consumption of olive oil, rich in monounsaturated fats and antioxidants, is scientifically linked to improved heart health, reduced inflammation, and better digestive function.
Drinking Straight Isn't Superior: There is no scientific evidence to suggest that drinking olive oil straight offers more benefits than incorporating it into your daily diet through meals.
Moderation is Key: Olive oil is high in calories, and excessive intake—whether drunk or eaten—can lead to weight gain and potential digestive issues.
Choose High-Quality Extra Virgin Olive Oil: For maximum benefits, select extra virgin olive oil, which retains more of the beneficial antioxidants and polyphenols than more refined versions.
Enhanced Nutrient Absorption with Food: Combining olive oil with other foods, especially fat-soluble vitamins (A, D, E, K), enhances the absorption of nutrients.
The Mediterranean Diet Approach is Recommended: Emulating the olive oil usage pattern of the Mediterranean diet, where it is generously used in cooking and dressings, is a highly effective way to gain its advantages.

Understanding the Health Properties of Olive Oil

Olive oil, a cornerstone of the Mediterranean diet, is renowned for its nutritional value. The health benefits are primarily attributed to two key components: monounsaturated fatty acids (MUFAs), especially oleic acid, and a high concentration of powerful antioxidants, including polyphenols like oleocanthal and oleuropein. These compounds work synergistically to provide a range of health benefits, including anti-inflammatory properties and protection against oxidative stress. High-quality extra virgin olive oil (EVOO) is particularly rich in these beneficial components as it is the least processed variety.

The Impact on Cardiovascular Health

Studies consistently link regular olive oil intake to improved cardiovascular health. A 2020 study reported that consuming more than half a tablespoon of olive oil daily was associated with lower rates of premature death from heart disease. The MUFAs in olive oil help lower "bad" LDL cholesterol while potentially increasing "good" HDL cholesterol, and its antioxidants prevent LDL particles from oxidizing, which is a critical step in plaque buildup. These effects contribute to lower blood pressure and reduced risk of stroke, making it a powerful heart-protective agent.

Olive Oil's Anti-inflammatory Effects

Chronic inflammation is a significant driver of many chronic diseases, including cancer, heart disease, and type 2 diabetes. Olive oil's anti-inflammatory properties come largely from its antioxidants. The polyphenol oleocanthal, for example, has been shown to act similarly to the anti-inflammatory drug ibuprofen. Oleic acid also helps reduce inflammatory markers like C-reactive protein (CRP). Regular consumption, especially of high-quality EVOO, helps manage low-level, chronic inflammation.

Supporting Digestive and Gut Health

Anecdotal reports and some preliminary studies suggest olive oil can aid digestive health. It may help stimulate bile production, which improves fat digestion and nutrient absorption. The oil can also act as a gentle laxative, helping to soften stools and relieve constipation. Furthermore, the polyphenols in EVOO have prebiotic effects, fostering the growth of beneficial gut bacteria and supporting a balanced gut microbiome. Some claim drinking it straight can 'cleanse' the body, but there's no solid scientific evidence that it's more effective than consuming it with food.

Potential Risks of Drinking Olive Oil Daily

While generally safe in moderation, drinking olive oil daily is not without potential downsides. Excessive intake can lead to:

Calorie Surplus: At approximately 120 calories per tablespoon, drinking several spoonfuls can easily contribute to a calorie surplus, potentially causing unwanted weight gain over time.
Digestive Upset: Large quantities can cause gastrointestinal discomfort, such as diarrhea, nausea, or stomach pain, due to the high fat content.
Nutrient Displacement: Downing olive oil might displace other nutrient-dense foods, limiting the overall variety of a healthy diet.
Blood Sugar Impact: For individuals with diabetes, olive oil can lower blood sugar, and monitoring is required, especially if taking medication.
Allergic Reactions: Though rare, an allergy to olives or olive oil can cause reactions like skin rashes or swelling.

Drinking Olive Oil vs. Culinary Use: A Comparison

Is there a fundamental difference between drinking a shot of olive oil and incorporating it into your food? The nutritional content remains the same, but the way your body processes and utilizes it can differ. While some believe drinking it on an empty stomach offers a more potent 'wellness shot,' scientific evidence for this is limited. Many health experts suggest incorporating it into meals is just as beneficial and often more enjoyable.


Feature	Drinking Olive Oil Straight	Incorporating into Meals
Absorption	May absorb faster, but potentially irritates the stomach lining. Claims of increased absorption are unproven.	Enhances the absorption of fat-soluble vitamins (A, D, E, K) from other foods, as part of a meal.
Satiety	Some find it curbs appetite when taken in the morning.	Contributes to overall meal satisfaction and fullness over time.
Flavor	Can be intense and peppery, which some find unpleasant.	Adds a complex, nuanced flavor that enhances many dishes and dressings.
Potential Risks	Higher risk of digestive upset or nausea due to large, concentrated dose.	Lower risk of immediate digestive issues; consumed in smaller, more spread-out doses.
Nutrient Synergy	Limited interaction with other foods.	Synergistic effect with other foods, like tomatoes, which boosts antioxidant absorption.

How to Safely Incorporate Olive Oil Daily

For most people, the safest and most enjoyable way to gain the benefits is through daily culinary use. The Mediterranean diet, which uses generous amounts of olive oil, is a testament to this approach. The FDA recommends about 1.5 tablespoons daily to reduce the risk of heart disease. Here are some practical tips:

As a dressing: Drizzle it over salads and cooked vegetables.
In vinaigrettes: Use it as the base for homemade salad dressings.
As a dipping oil: Enjoy with crusty, whole-grain bread.
For cooking: Sauté vegetables at medium heat or use it for light frying.
As a finishing oil: Drizzle over pasta, soups, or roasted meats for a flavor boost.

Conclusion: Finding the True Benefits

The question of whether there is any benefit to drinking olive oil every day can be answered with a nuanced perspective. While it's generally safe and offers numerous scientifically proven health advantages, the benefits are not exclusive to drinking it straight from a spoon. The powerful antioxidants and heart-healthy monounsaturated fats are absorbed whether consumed in a 'shot' or integrated into meals. The most compelling evidence points to consistent, moderate consumption as part of a balanced diet, such as the Mediterranean diet, being the most effective way to reap its long-term benefits without the risk of over-consumption. For most people, incorporating high-quality extra virgin olive oil into daily cooking and dressings is the most practical, pleasant, and sustainable way to improve overall health.

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Frequently Asked Questions

Consuming olive oil every day, especially high-quality extra virgin olive oil, provides beneficial monounsaturated fats and antioxidants. This can support heart health, lower inflammation, and aid digestion. However, drinking excessive amounts can lead to a high calorie intake and potential digestive upset.

There is no conclusive evidence that drinking olive oil is superior to cooking with it. When used in food, it helps the body absorb fat-soluble nutrients more effectively. The core health benefits come from its consistent presence in the diet, regardless of the method of consumption.

Many health recommendations, including from the FDA, suggest consuming around 1.5 to 2 tablespoons (22-27 grams) of olive oil daily to reap its heart health benefits, particularly when substituting less healthy fats. Some studies suggest benefits start with as little as half a tablespoon.

Olive oil is calorie-dense, so drinking it in excess can contribute to weight gain. While it can promote satiety and aid in fat metabolism as part of a balanced diet like the Mediterranean diet, it is not a 'magic pill' for weight loss.

High-quality extra virgin olive oil (EVOO) is the best choice for daily consumption. It is the least processed type and contains the highest concentration of beneficial antioxidants and polyphenols.

Yes, excessive consumption of olive oil can have a laxative effect and cause digestive issues like diarrhea, nausea, and stomach cramps. For most people, a tablespoon or two should not cause issues, but large amounts should be avoided.

Yes, olive oil can act as a lubricant and help soften stool, which can provide relief from constipation. Some studies have shown a small daily dose to be effective for this purpose.