Understanding Nutrition: What is the right time to drink olive oil?

October 6, 2025 •

4 min read

According to research from the Mediterranean diet, regular consumption of olive oil is associated with a reduced risk of heart disease and inflammation. While it is a staple for cooking, the growing trend of drinking extra virgin olive oil has sparked a common question: what is the right time to drink olive oil to maximize its health benefits?

Quick Summary

The optimal time to drink extra virgin olive oil depends on specific wellness objectives. Consuming it in the morning can aid metabolism and manage appetite, while drinking it before a meal promotes satiety. Evening intake, on the other hand, is believed to support overnight digestion and improve sleep quality.

Key Points

Morning Intake: Boosts metabolism, aids digestion, and controls appetite by promoting satiety early in the day.
Pre-Meal Consumption: Taken 15-30 minutes before a meal, it can help manage portion sizes and stabilize blood sugar levels.
Evening Use: Supports overnight digestive processes, reduces late-night cravings, and aids sleep quality.
Start Slowly: Newcomers should begin with a small amount, like one teaspoon, to assess tolerance and prevent digestive upset.
Prioritize EVOO: Choose high-quality extra virgin olive oil for the highest concentration of beneficial antioxidants and healthy fats.
Listen to Your Body: Pay attention to how your body responds to olive oil at different times, as individual reactions can vary.
Consider Caloric Content: Olive oil is calorie-dense, so moderate intake is important to avoid unintended weight gain.

The practice of drinking olive oil, particularly high-quality extra virgin olive oil (EVOO), has roots in Mediterranean culture but has recently gained traction as a wellness trend globally. Advocates claim that taking a spoonful directly, rather than just using it in cooking, can offer specific health benefits depending on the timing. However, the best time to drink olive oil is not a one-size-fits-all answer; it depends on your individual health goals. Extra virgin olive oil is packed with monounsaturated fats and powerful antioxidants like polyphenols, which contribute to its anti-inflammatory and cardiovascular benefits.

Morning: The Kickstart for Your Day

Drinking a tablespoon of extra virgin olive oil first thing in the morning on an empty stomach is a popular ritual for several reasons.

Metabolism Boost: Consuming EVOO can help kickstart your metabolism for the day, which can be beneficial for weight management. The monounsaturated fatty acids (MUFAs) are metabolized quickly, providing a clean energy source without causing blood sugar spikes.
Improved Digestion and Constipation Relief: For those with sensitive digestive systems or constipation, a morning shot of olive oil can help lubricate the intestinal tract and promote smoother bowel movements. The polyphenols may also help regulate intestinal microbiota.
Enhanced Nutrient Absorption: Starting your day with a healthy fat source can improve your body's absorption of fat-soluble vitamins (A, D, E, K) from your subsequent breakfast.
Satiety and Appetite Control: The healthy fats in olive oil can prolong feelings of fullness, which may help reduce snacking and overall calorie intake throughout the day.

Some find the taste intense or experience mild digestive discomfort when taking it on an empty stomach. A common variation is to mix it with lemon juice and warm water, which is believed to enhance digestive benefits.

Before Meals: The Appetite Buffer

Another strategic approach is to take a tablespoon of olive oil 15–30 minutes before a meal, especially a large or carb-heavy one.

Reduced Portion Sizes: By inducing a feeling of satiety, it can help you feel full faster, leading to naturally smaller portion sizes.
Blood Sugar Stabilization: The fat in olive oil helps slow the digestion and absorption of carbohydrates, preventing rapid spikes in blood sugar levels. This can be especially useful for those managing blood sugar or trying to reduce cravings.
Enhanced Flavors: Taking it before a meal isn't just about the health benefits. The rich flavor of EVOO can also prime your palate, making your meal more enjoyable.

Evening: The Rest and Recover Strategy

For those who prefer a different routine, taking olive oil in the evening or before bed also offers distinct advantages.

Overnight Digestion Support: Consuming EVOO at night may support the body's natural digestive and recovery processes while you sleep. Some people find it helps soothe acid reflux and bloating.
Reduced Nighttime Snacking: The satiety-promoting effects can carry over into the evening, potentially reducing the urge for late-night snacking.
Anti-Inflammatory Effects: With its potent anti-inflammatory compounds like oleocanthal, EVOO consumed in the evening can aid in the body's overnight recovery and inflammation management.

However, some individuals may find that consuming fat late at night feels heavy or causes digestive discomfort when lying down.

Practical Tips for Incorporating Olive Oil

Regardless of the timing you choose, follow these tips for the best experience:

Start Small: Begin with a teaspoon to see how your body reacts before increasing to a full tablespoon.
Choose High-Quality EVOO: Always use extra virgin olive oil, which is cold-pressed and unrefined, containing the highest levels of beneficial antioxidants. Check for a harvest or crush date for freshness.
Store Properly: Keep your olive oil in a cool, dark place away from heat and light to preserve its quality and nutrients.
Mix it Up: If you find drinking it straight unappealing, mix it into smoothies, drizzle it over salads, or use it in dressings to still reap the benefits.

Morning vs. Evening Olive Oil Intake


Criteria	Morning Use	Evening Use
Satiety Support	✅ Strong during daytime	⚠️ Limited, but may curb late-night snacking
Metabolism Boost	✅ Kickstarts daytime metabolic activity	✅ Supports overnight metabolic recovery
Digestion	✅ Improves morning bowel movements	✅ Assists with overnight digestion
Blood Sugar	✅ High impact pre-breakfast	✅ Helps prevent sugar crashes overnight
Risk of Discomfort	⚠️ Possible empty stomach sensitivity	⚠️ Can feel heavy before lying down

Potential Considerations and Alternatives

It is important to remember that olive oil is high in calories, with about 120 calories per tablespoon. While it is a healthy fat, excessive consumption can contribute to weight gain if not balanced with overall caloric intake. For those on a strict intermittent fasting schedule, drinking olive oil will technically break the fast. It's also worth noting that many studies on olive oil's health benefits are based on its regular inclusion in the diet, not specifically on drinking it straight. You can achieve many of the same benefits by simply incorporating more olive oil into your cooking and dressings.

For a comprehensive look at dietary recommendations, consulting reputable sources like the Dietary Guidelines for Americans is advised.(https://www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf)

Conclusion

The most important factor for reaping olive oil's health benefits is consistent consumption as part of a balanced diet. The timing—morning, before meals, or evening—can be tailored to your specific wellness goals, such as appetite control, digestion support, or general metabolic health. Always prioritize high-quality extra virgin olive oil and start with a small amount to see what works best for your body. Ultimately, whether you drink it straight, mix it with lemon, or use it generously in your meals, making olive oil a regular part of your routine is a simple way to support your overall health.

Frequently Asked Questions

The optimal time depends on your specific health goals. Morning intake on an empty stomach may boost metabolism and control appetite, while evening consumption can aid overnight digestion and promote better sleep.

Most health experts recommend starting with a small amount, such as one teaspoon, and gradually increasing to one to two tablespoons per day based on tolerance and health goals.

Olive oil can support weight management by promoting a feeling of fullness, which helps control appetite. However, it is high in calories, so moderation is key, and it should be part of a balanced diet, not a standalone solution.

Yes, from a caloric standpoint, drinking olive oil will break an intermittent fast. One tablespoon contains approximately 120 calories, so it's not suitable for a 'clean' fast.

For drinking, high-quality extra virgin olive oil (EVOO) is the best choice. It is the least processed and contains the highest concentration of antioxidants and other beneficial compounds.

Mixing olive oil with lemon juice is a popular home remedy. The combination is believed to enhance digestive benefits by stimulating bile production and improving nutrient absorption, with the lemon providing extra vitamin C.

Consuming olive oil with food is an effective way to get its health benefits and can be easier on the stomach for some people. It also helps with the absorption of fat-soluble vitamins present in other foods.