The tradition of consuming a shot of olive oil, particularly high-quality extra virgin olive oil (EVOO), is a wellness trend with roots in Mediterranean culture. While the benefits of olive oil are known, drinking it straight raises questions about timing. The best time to drink a shot of olive oil depends on individual health goals, whether for digestion, sleep, or overall wellness. A daily intake of 1 to 2 tablespoons is a common starting point.
Morning vs. Evening: Finding the Right Time
There's no definitive 'best time' for everyone; it's about personal preference and how your body reacts. People choose different times for specific effects.
Why Drink Olive Oil in the Morning?
Many suggest drinking EVOO first thing on an empty stomach, believing nutrients are absorbed more effectively. Potential benefits include:
- Digestion Stimulation: It can act as a lubricant, aiding bowel movements and potentially relieving constipation.
- Reduced Acidity: For some, it may create a protective layer in the stomach, soothing reflux.
- Increased Satiety: Healthy fats can help you feel fuller, potentially managing appetite.
- Energy Boost: It can provide sustained energy for the day.
Why Drink Olive Oil at Night?
An evening routine is preferred by others, often before bed, offering different benefits:
- Overnight Digestion: It can support digestion while you sleep.
- Improved Sleep: Healthy fats might contribute to restful sleep.
- Anti-Inflammatory Effects: Compounds like oleocanthal may be particularly effective overnight.
The Health Benefits of Extra Virgin Olive Oil
Consuming EVOO offers numerous health benefits, regardless of when it's taken. It's rich in monounsaturated fats and antioxidants.
- Heart Health: EVOO can improve cholesterol levels, reducing heart disease risk.
- Anti-Inflammatory: It contains compounds with anti-inflammatory properties.
- Blood Sugar: Regular intake may help regulate blood sugar.
- Antioxidant: Antioxidants protect against cellular damage.
- Bone Health: Some studies link olive oil to better bone density.
- Constipation: It can help relieve constipation.
Choosing the Right Oil and Moderation
For maximum benefits, select high-quality, cold-pressed extra virgin olive oil, which retains more nutrients than refined oils. However, an olive oil shot isn't a miracle cure. Its high-calorie content means excessive intake can lead to weight gain. Some may experience digestive issues like diarrhea or nausea, especially on an empty stomach. Starting with a small amount, like a teaspoon, is recommended to gauge tolerance. Consuming olive oil with food is also beneficial and can enhance nutrient absorption.
Comparison Table: Morning vs. Evening Olive Oil Shots
| Feature | Morning Shot | Evening Shot |
|---|---|---|
| Primary Goal | Digestion, energy, satiety | Sleep, overnight digestion, anti-inflammation |
| Mechanism | Stimulates digestive tract, promotes fullness, aids nutrient absorption | Supports digestion during rest, utilizes anti-inflammatory properties overnight |
| Potential Benefits | Boosted metabolism, constipation relief, reduced heartburn, regulated appetite | Improved sleep quality, reduced nighttime hunger, anti-inflammatory support |
| Considerations | May cause discomfort on an empty stomach for sensitive individuals | Could cause discomfort if taken too close to bedtime |
Potential Downsides and How to Address Them
While generally safe, drinking olive oil straight has potential drawbacks. A tablespoon has about 120 calories, so excessive consumption without dietary balance can cause weight gain. Some individuals, particularly those with sensitive stomachs, might experience digestive upset like diarrhea or nausea, especially on an empty stomach. Starting with a smaller amount, like a teaspoon, is advisable to check for tolerance. Incorporating olive oil into meals can also be beneficial and may even help absorb fat-soluble nutrients from other foods.
Conclusion
Determining when should you drink a shot of olive oil? is less crucial than consistently including high-quality extra virgin olive oil in your diet in moderation. Whether you prefer a morning shot for digestion or an evening one for sleep is based on personal choice and tolerance. The main health benefits come from regular EVOO intake, whether straight or used in cooking and dressings. For best results, combine this practice with a balanced lifestyle and consult a healthcare professional, especially if you have existing health conditions.
For more on EVOO's scientifically-backed benefits, see resources like Healthline.(https://www.healthline.com/nutrition/11-proven-benefits-of-olive-oil)
