Should I drink olive oil in the morning or at night? The definitive guide

October 6, 2025 •

4 min read

The Mediterranean diet, celebrated for its association with longevity and health, heavily features olive oil, and some people in the region traditionally consume it daily. However, the optimal timing for this habit is a subject of debate: should I drink olive oil in the morning or at night? This comprehensive guide explores the specific benefits of each approach to help you make an informed decision for your wellness goals.

Quick Summary

This article explores the distinct health benefits of drinking extra virgin olive oil in the morning versus at night. Key factors like digestive stimulation, metabolism, appetite control, and sleep quality differ based on timing. The best approach depends on your individual health objectives and how your body responds.

Key Points

Morning Boost: Drinking olive oil in the morning on an empty stomach can kickstart your digestion, boost metabolism, and enhance appetite control throughout the day.
Evening Aid: Consuming olive oil at night may improve overnight digestion, support better sleep quality by stabilizing blood sugar, and reduce late-night snacking.
Consistency is Key: The timing matters less than the consistency. Regular, moderate intake of high-quality extra virgin olive oil provides numerous health benefits regardless of when it's consumed.
Quality Over Quantity: Always choose high-quality extra virgin olive oil (EVOO) to maximize antioxidant and nutritional content. A small, consistent amount (1-2 tablespoons) is better than a large, irregular dose.
Individual Response: Start with a small amount (e.g., one teaspoon) to gauge your body's reaction, as some individuals may experience digestive discomfort when drinking oil on an empty stomach.
Balanced Approach: While drinking olive oil is an option, you can achieve similar benefits by incorporating it into your meals, such as in salad dressings or on roasted vegetables.

The Case for Drinking Olive Oil in the Morning

Starting the day with a spoonful of high-quality extra virgin olive oil (EVOO) on an empty stomach is a practice rooted in some wellness circles and Mediterranean traditions. This method is believed to maximize certain metabolic and digestive benefits, priming the body for the day ahead.

Morning benefits include:

Kickstarting Digestion: Consuming EVOO first thing in the morning can help lubricate the digestive tract and stimulate bile production, aiding in the smooth passage of food later in the day and potentially preventing constipation.
Boosting Metabolism: The healthy fats in olive oil can give your metabolism a gentle push, helping your body to start burning fat more efficiently at the beginning of the day.
Appetite Control: The monounsaturated fats promote a feeling of fullness or satiety that can last for hours, potentially reducing overall calorie intake and curbing mid-morning snack cravings.
Enhanced Nutrient Absorption: By consuming olive oil on an empty stomach, you may improve your body's ability to absorb fat-soluble vitamins (A, D, E, and K) from your breakfast and subsequent meals.
Anti-inflammatory Effects: The powerful anti-inflammatory compounds, like polyphenols and oleocanthal, can be absorbed efficiently to combat inflammation throughout the body, setting a healthy tone for the day.

Potential drawbacks of morning consumption

While generally safe, drinking olive oil on an empty stomach may cause discomfort for some individuals with sensitive digestive systems, potentially leading to nausea or acid reflux. It is recommended to start with a smaller amount, such as one teaspoon, to assess your body's tolerance before increasing to a full tablespoon.

The Case for Drinking Olive Oil at Night

For others, taking olive oil in the evening, often before bed, is the preferred routine. This timing aligns with the body's natural recovery and repair processes that occur during sleep and can offer a different set of advantages.

Evening benefits include:

Improved Digestion and Elimination: A nightly dose of olive oil can assist with overnight digestion, help regulate bowel movements by the next morning, and reduce potential bloating.
Better Sleep Quality: By stabilizing blood sugar levels, the healthy fats can help prevent nighttime hunger and potential sugar crashes that may disrupt sleep. The anti-inflammatory properties may also help calm the body and promote rest.
Curbs Late-Night Snacking: A tablespoon of olive oil can provide a sense of fullness that helps reduce the temptation to raid the fridge late at night, supporting weight management goals.
Overnight Metabolic Support: Olive oil can continue to aid metabolic processes while the body is at rest, contributing to consistent overall metabolic function.

Potential drawbacks of evening consumption

For some, consuming a tablespoon of oil before lying down can feel heavy on the stomach, potentially causing discomfort. As with morning consumption, it's wise to start with a smaller dose to see how your body reacts.

Comparing Morning vs. Night Olive Oil Consumption

When deciding the best time for you, consider your specific health goals. Here's a comparison to help weigh the options.


Criteria	Morning Use	Evening Use
Satiety/Appetite Control	✅ Strong effect on daytime cravings	✅ Curbs late-night snacking
Metabolism	✅ Boosts daytime metabolic activity	✅ Supports overnight metabolic processes
Digestion	✅ Kickstarts the digestive system early	✅ Aids overnight digestion, promotes morning regularity
Weight Management	✅ Helps manage overall calorie intake throughout the day	✅ Can reduce late-night cravings
Sleep Quality	❌ Minimal direct impact	✅ May help promote better sleep by stabilizing blood sugar
Nutrient Absorption	✅ May improve absorption of fat-soluble vitamins	❌ Less pronounced benefit

How to Incorporate Olive Oil into Your Diet

Drinking olive oil directly is one way to consume it, but it isn't the only method. You can achieve many of the same benefits by incorporating high-quality extra virgin olive oil into your daily meals.

Best practices for daily consumption include:

Choosing the right olive oil: Always opt for high-quality, extra virgin olive oil (EVOO), which is cold-pressed and retains the most antioxidants and beneficial compounds. Look for a recent harvest date on the bottle.
Mixing it with food: If drinking it straight is unappealing, drizzle EVOO over salads, roasted vegetables, or whole-grain toast. This also aids in the absorption of nutrients from those foods.
Adding to beverages: For a smoother taste, you can mix a tablespoon with warm water and a squeeze of lemon juice in the morning. Some even add it to their morning coffee for a rich, creamy texture.
Starting small: Regardless of your timing, begin with a teaspoon and gradually increase to a tablespoon or two per day, watching how your body responds.

Consider Your Goals and Your Body

Ultimately, the best time to drink olive oil depends on your specific health goals and personal tolerance. If you struggle with daytime snacking and want to boost your morning energy, the AM is likely better. If you have issues with nighttime cravings or poor sleep quality, the evening might be more beneficial. For many, the most important factor is consistency, as regular daily consumption, regardless of timing, offers substantial health benefits. Before making any significant changes to your diet, especially if you have underlying health conditions, it's always wise to consult a healthcare professional.

For more information on the wide-ranging health effects of incorporating quality extra virgin olive oil into your diet, visit a reliable health resource like the Harvard T.H. Chan School of Public Health.

Conclusion

There is no single correct answer to the question of whether to drink olive oil in the morning or at night. Both timings offer distinct advantages related to digestive health, metabolism, and appetite control. Morning consumption is excellent for kickstarting digestion and managing daytime hunger, while evening consumption can aid overnight digestive processes and promote restful sleep. The most crucial aspect is to choose a high-quality EVOO and to consume it consistently and in moderation as part of a balanced diet. By listening to your body and aligning your timing with your wellness objectives, you can maximize the potential benefits of this healthy fat.

Frequently Asked Questions

Both timings can be beneficial. Taking EVOO in the morning may help curb daytime appetite and boost metabolism, while consuming it at night can help reduce late-night snacking and support overnight recovery.

Drinking olive oil on an empty stomach can stimulate bile production and digestion, aid in relieving constipation, and help control appetite. Some people, however, may experience nausea or acid reflux.

For consistent health benefits, consuming 1 to 2 tablespoons of high-quality extra virgin olive oil daily is a common recommendation. It is best to start with a smaller amount to see how your body responds.

Yes, it may help. The healthy fats in olive oil can help stabilize blood sugar levels throughout the night, which can prevent hunger pangs that disrupt sleep and lead to a more restful night.

Yes, drinking olive oil will break an intermittent fast. As olive oil contains calories and fat, it is not part of a 'clean' fast.

Extra virgin olive oil (EVOO) is the best type to drink because it is cold-pressed and unrefined, meaning it retains the highest levels of beneficial antioxidants and polyphenols.

While generally safe, excessive consumption of olive oil can lead to weight gain due to its high calorie content. Some individuals may experience gastrointestinal discomfort, such as an upset stomach or diarrhea, especially on an empty stomach.