The Best Way to Drink Extra Virgin Olive Oil for Health Benefits

October 31, 2025 •

4 min read

According to a 2022 study, individuals with high olive oil consumption had an 8% to 34% lower risk of death related to various diseases, suggesting the immense health potential of this practice. Drinking a daily measure of extra virgin olive oil is gaining popularity as a health trend, but understanding the best way to do it is crucial for maximizing its benefits and avoiding potential downsides.

Quick Summary

This guide covers effective methods for incorporating extra virgin olive oil shots into your daily routine, including optimal timing and beneficial pairings. It examines the nutritional advantages, details proper dosage, and highlights key considerations for consumption.

Key Points

Start with Extra Virgin Olive Oil: Always choose high-quality, cold-pressed extra virgin olive oil (EVOO) to ensure the highest concentration of beneficial antioxidants and polyphenols.
Optimal Timing: Drinking a tablespoon on an empty stomach in the morning is a popular method to maximize absorption, though some may find it harsh on a sensitive stomach.
Combine with Lemon Juice: Mixing EVOO with fresh lemon juice is a classic method that can improve palatability, aid digestion, and boost vitamin C intake.
Moderate Your Intake: A daily intake of 1-2 tablespoons is typically sufficient for health benefits without adding excessive calories. Remember that olive oil is calorie-dense.
Consider Other Methods: If drinking it straight is unappealing, incorporate EVOO into smoothies, use it as a salad dressing, or drizzle it over finished dishes to gain its benefits.
Mind Your Calories: Add olive oil to your diet by replacing less-healthy fats rather than simply adding to your overall calorie consumption.
Consult a Professional: It is advisable to consult a healthcare provider before making significant dietary changes, especially if you have pre-existing health conditions or are on medication.

What Happens When You Drink Extra Virgin Olive Oil?

Drinking extra virgin olive oil (EVOO) delivers a concentrated dose of its beneficial compounds directly to your system. This practice is a staple in Mediterranean culture, where olive oil is revered for its potent health properties. EVOO is rich in monounsaturated fats (like oleic acid), antioxidants, and anti-inflammatory compounds like polyphenols. When consumed directly, these nutrients are readily absorbed by the body. Many proponents believe this method offers a potent boost to digestive health, cardiovascular function, and overall wellness.

Benefits of a Daily Olive Oil Shot

Incorporating a small, daily amount of high-quality EVOO into your routine has been linked to numerous health benefits:

Cardiovascular Health: The monounsaturated fats in EVOO can help lower 'bad' (LDL) cholesterol and increase 'good' (HDL) cholesterol levels. A 2019 study showed that participants following a Mediterranean diet enriched with EVOO had a lower risk of cardiac events.
Digestive Support: Olive oil can act as a lubricant for the digestive system, which may help relieve constipation. It is also known to stimulate bile production, aiding in the digestion of fats.
Anti-Inflammatory Properties: Key antioxidants, such as oleocanthal, have anti-inflammatory effects comparable to ibuprofen, helping to combat chronic inflammation throughout the body.
Antioxidant Power: The high concentration of polyphenols and vitamin E helps fight oxidative stress caused by free radicals, which is linked to aging and various chronic diseases.

Optimal Timing and Methods for Drinking Olive Oil

There are several popular approaches to drinking olive oil, each with potential benefits. The best method often depends on your personal health goals and preferences.

Drinking on an Empty Stomach

One of the most popular methods is to take a tablespoon of EVOO first thing in the morning on an empty stomach. Advocates of this approach suggest it allows for maximum nutrient absorption without interference from other foods. Many believe it helps 'wake up' the digestive system and coat the stomach lining, potentially aiding digestion throughout the day. Some people with sensitive stomachs, however, may experience gastrointestinal discomfort when taking it this way.

Mixing with Lemon Juice

For a more palatable experience, many mix their olive oil shot with freshly squeezed lemon juice. This combination is a classic folk remedy often praised for its digestive and detoxifying properties. The lemon's acidity can help cut through the oil's richness, while adding a boost of vitamin C. This mixture can also help stimulate bile production, further aiding digestion.

Blending into Smoothies

For those who dislike the taste of straight oil, blending EVOO into a morning smoothie is an easy and effective way to consume it. The oil's flavor is masked by other ingredients, while its healthy fats add a creamy texture and improve the absorption of fat-soluble vitamins (A, D, E, and K) from your fruits and vegetables. Just remember that fat solidifies at colder temperatures, so some sources recommend against this.

Table: Comparing Ways to Consume Extra Virgin Olive Oil


Method	Flavor Profile	Key Benefits	Considerations
Straight Shot	Intense, peppery, grassy	High-potency, direct absorption of all compounds	Some find taste and texture challenging; potential for stomach upset if sensitive
With Lemon Juice	Zesty, bright, cuts the richness	Adds Vitamin C, stimulates bile production, aids digestion	Acidity can impact tooth enamel over time; use a straw and rinse mouth afterward
In a Smoothie	Mostly masked, adds richness	Nutrient absorption boost, palatable, easy to integrate	Not suitable for intermittent fasting from a strict caloric standpoint
With Food	Enhances flavor of dishes	Maximizes absorption of antioxidants from other foods (e.g., tomatoes)	Benefits are dispersed rather than concentrated; requires conscious integration

Choosing the Right EVOO and Dosage

Not all olive oil is created equal. For drinking, it is essential to choose a high-quality extra virgin olive oil (EVOO). EVOO is the least processed variety, cold-pressed to preserve its natural antioxidants and polyphenols. Look for a reputable brand with a recent harvest date and store it properly in a cool, dark place.

When starting, begin with a small amount. One to two tablespoons daily is a common recommendation. This allows you to reap the benefits without consuming excessive calories. Olive oil is calorie-dense (about 120 calories per tablespoon), so it should replace other fats in your diet rather than just adding calories. Listen to your body and adjust the dosage as needed.

Conclusion

Drinking extra virgin olive oil is a practice backed by a rich history in the Mediterranean and an increasing body of scientific research highlighting its benefits for heart, digestive, and cognitive health. Whether you prefer a bold straight shot, a refreshing blend with lemon, or a smooth addition to your morning smoothie, the key is consistency and moderation. By selecting a high-quality, cold-pressed extra virgin olive oil and incorporating it into your routine mindfully, you can effectively leverage this 'liquid gold' to support your overall well-being. Always prioritize fresh, authentic EVOO and begin with a small dosage to allow your system to adjust.

Frequently Asked Questions

A daily intake of 1 to 2 tablespoons is generally recommended to receive the health benefits of extra virgin olive oil without consuming excessive calories.

There is no conclusive research proving one time is better. Many prefer the morning on an empty stomach to 'kickstart' digestion, while others drink it at night to aid digestive comfort during sleep.

Yes, it is generally safe to drink olive oil straight in moderation. Some individuals with sensitive digestive systems may experience mild discomfort, so it is recommended to start with a small amount.

Olive oil can help manage appetite by increasing feelings of fullness, but it is high in calories. It should be used to replace other fats in your diet, not simply added on top, to support weight management.

Extra virgin olive oil is the least processed and contains the highest levels of beneficial antioxidants and polyphenols, making it the best choice for drinking for health purposes.

Yes, mixing extra virgin olive oil with fresh lemon juice is a popular method. You can also blend it into smoothies or mix it with balsamic vinegar.

Store extra virgin olive oil in a cool, dark place away from heat and light. Dark glass bottles are ideal as they protect the oil from UV rays, which can degrade its quality.