Extra virgin olive oil (EVOO), often hailed as 'liquid gold,' is a cornerstone of the health-conscious diet, celebrated for its rich profile of monounsaturated fats and powerful antioxidants. Beyond its use in cooking, drinking a small amount of olive oil directly, often on an empty stomach, has become a popular wellness trend. The timing of this practice—whether in the morning or at night—is where different wellness strategies emerge, with proponents claiming specific benefits for each schedule.
The Morning Olive Oil Ritual
Drinking a tablespoon of EVOO first thing in the morning is a practice aimed at kicking off the body's processes for the day.
Metabolism and Weight Management
Consuming olive oil on an empty stomach may help jumpstart your metabolism, promoting more efficient fat burning throughout the day. The healthy monounsaturated fats are known to increase feelings of satiety, or fullness, which can help control appetite and reduce overall calorie intake.
Digestive System Awakening
For those who experience sluggish digestion or constipation, a morning dose of olive oil can be a gentle and natural lubricant for the digestive system. It helps stimulate bile production and intestinal transit, preparing your digestive tract for the day's meals and promoting regular bowel movements.
Enhanced Nutrient Absorption
Starting your day with olive oil can improve the absorption of fat-soluble vitamins (A, D, E, and K) from your food. By consuming it before your first meal, you create an optimal environment for your body to absorb more nutrients from the breakfast and other meals to follow.
The Evening Olive Oil Habit
Conversely, taking olive oil in the evening, typically before bed, is often favored for its more restorative and calming effects on the body.
Digestive Health and Comfort
For individuals with nighttime digestive issues like bloating or acid reflux, a tablespoon of olive oil before bed can help. It soothes digestion, acts as a gentle lubricant, and helps prevent nighttime hunger pangs that could disrupt sleep.
Improved Sleep Quality
Some anecdotal evidence suggests that consuming olive oil at night can lead to more restful sleep. By promoting a feeling of fullness and leveraging its anti-inflammatory properties, it can help the body relax and recover overnight.
Overnight Recovery and Anti-inflammation
Nighttime is when the body focuses on repair and regeneration. The potent anti-inflammatory properties of EVOO, largely due to its high polyphenol content, can aid this overnight recovery process. This can be particularly beneficial for reducing inflammation associated with conditions like arthritis or general wear and tear.
Timing Is Key: Morning vs. Evening Olive Oil
Choosing the best time to take olive oil depends on your specific health goals. Below is a comparison to help you decide.
| Feature | Morning Consumption | Evening Consumption |
|---|---|---|
| Metabolism | Boosts daytime metabolic activity. | Supports steady metabolism during sleep. |
| Appetite Control | Reduces daytime hunger and cravings. | Curbs late-night snacking. |
| Digestion | Kickstarts digestive system for the day. | Aids overnight digestion and soothes discomfort. |
| Nutrient Absorption | Maximizes absorption of fat-soluble vitamins from meals. | Supports nutrient absorption during overnight recovery. |
| Weight Management | Focuses on boosting daytime fat burning. | Helps manage weight by reducing nighttime hunger. |
| Sleep | No direct effect on sleep quality. | Potential to aid in more restful sleep. |
Important Considerations and Best Practices
Regardless of your chosen timing, there are important factors to consider to ensure you maximize the benefits and avoid potential downsides.
Choose High-Quality EVOO
For drinking, always use high-quality Extra Virgin Olive Oil (EVOO). This oil is made from the first cold-pressing of olives, preserving its antioxidants and beneficial compounds. A high-quality EVOO will have a fresh, robust flavor and a higher concentration of polyphenols compared to lower-grade oils.
Monitor Dosage and Caloric Intake
While healthy, olive oil is calorie-dense, providing 119 calories per tablespoon. For most people, a daily intake of 1–2 tablespoons is sufficient to gain the benefits without over-consuming calories. Starting with a smaller amount, like a teaspoon, and observing how your body reacts is a good approach.
Consult a Healthcare Professional
If you have existing health conditions or take medication, especially those affecting fat absorption, it's crucial to consult a doctor or registered dietitian before beginning a daily olive oil shot routine.
Beyond the 'Shot': Ways to Consume Olive Oil
For those who find the idea of drinking straight olive oil unappealing, there are many alternative ways to incorporate it into your diet and reap the rewards:
- Smoothies: Blend it into your morning smoothie for a creamy texture and nutritional boost.
- Salad Dressing: Use it as a base for homemade dressings with balsamic vinegar and herbs.
- Breakfast Toast: Drizzle it generously over toast, perhaps with some fresh tomato and sea salt, for a Mediterranean-style breakfast.
- Infusions: Mix it with a relaxing chamomile infusion before bed for improved rest.
Conclusion: Finding Your Optimal Time
While the phrase “why drink olive oil before bed in the morning” highlights a common point of confusion, the reality is that both morning and evening consumption offer distinct benefits tailored to different goals. The decision depends on your personal wellness objectives—whether you aim to boost daytime metabolism or support nighttime recovery. What's most important is consistency and choosing a high-quality extra virgin olive oil to integrate into a balanced diet. Ultimately, the best time to take your daily dose is the time you can stick with, maximizing the long-term benefits of this incredible superfood.
For more information on the extensive health benefits of olive oil, check out this guide from Healthline: 11 Proven Benefits of Olive Oil.
