What Does 1 Tsp of Olive Oil at Night Do for You?

November 13, 2025 •

4 min read

While the Mediterranean diet's benefits are widely celebrated, a growing trend involves taking a small dose of olive oil before bed. People who regularly follow this practice report a range of advantages, from improved digestion to better sleep quality. In this comprehensive guide, we will explore exactly what does 1 tsp of olive oil at night do for you.

Quick Summary

Taking a small amount of high-quality extra virgin olive oil at night can aid digestion, promote a feeling of fullness to curb late-night snacking, and potentially improve sleep quality. It leverages the oil's anti-inflammatory properties and healthy fats for a smoother overnight metabolic process.

Key Points

Digestive Aid: A teaspoon of olive oil acts as a gentle lubricant for the digestive system, helping to prevent constipation and promote smoother bowel movements overnight.
Improved Sleep Quality: The monounsaturated fats help stabilize blood sugar levels, preventing nighttime hunger pangs and contributing to a more restful night's sleep.
Reduced Inflammation: The powerful antioxidant oleocanthal found in high-quality extra virgin olive oil possesses anti-inflammatory properties, benefiting joints and overall body health.
Weight Management Support: By promoting satiety and fullness, olive oil can help reduce late-night snacking and support metabolic health, aiding in weight control.
Heart Health Boost: Rich in heart-healthy monounsaturated fats, it can help lower LDL ('bad') cholesterol and raise HDL ('good') cholesterol, supporting cardiovascular function while you rest.
Skin Nourishment: The antioxidants and fat-soluble vitamins (A, D, E, K) in EVOO can work internally to protect skin cells from oxidative stress and aid in nightly skin regeneration.
Nutrient Absorption: Taking olive oil can enhance the body's ability to absorb fat-soluble vitamins and other nutrients from your evening meal.

Unpacking the Nightly Olive Oil Ritual

Drinking a teaspoon of olive oil before bed is a practice that has gained traction in recent years, though it has roots in traditional medicine. The act itself is simple: a quick, straight spoonful of high-quality extra virgin olive oil (EVOO). Proponents suggest this timing allows the body to process the oil's potent compounds during its natural overnight repair cycle.

Digestive Support and Overnight Lubrication

One of the most immediate effects people notice is improved digestion. Olive oil acts as a gentle lubricant for the digestive system, which can help promote smoother bowel movements and alleviate occasional constipation.

Enhances Bile Production: Olive oil stimulates the gallbladder to release bile, which is crucial for breaking down fats and absorbing fat-soluble vitamins (A, D, E, and K).
Supports Gut Health: The oil's compounds, particularly polyphenols, support a healthy gut environment by reducing inflammation and fostering a balanced gut microbiome.
Reduces Bloating: For some, sipping olive oil can help reduce feelings of bloating and indigestion, leading to a more comfortable night's rest.

Better Sleep Through Blood Sugar Stabilization

Sleep quality is another widely reported benefit. This doesn't mean olive oil is a sedative, but its effect on blood sugar can be a major factor. The monounsaturated fats in olive oil help stabilize blood sugar levels. By preventing drastic spikes and dips overnight, it can curb late-night hunger pangs that might otherwise disrupt sleep.

Weight Management and Satiety

For those focused on weight control, a nightly dose of olive oil can help in a few ways, primarily by promoting satiety. The feeling of fullness can prevent the urge to snack on unhealthy, high-calorie foods late at night. The healthy fats also support overall metabolic health, though it's important to remember olive oil is calorie-dense. A teaspoon contains about 40 calories, so moderation is key. Sustainable weight management is achieved through an overall balanced diet and consistent exercise.

Heart Health and Antioxidant Power

The cardiovascular benefits of olive oil are well-documented, and nightly consumption contributes to these long-term gains. Extra virgin olive oil is rich in antioxidants and monounsaturated fats that are crucial for heart health. This helps to:

Lower 'Bad' Cholesterol (LDL): By increasing HDL ('good' cholesterol') and decreasing LDL, olive oil improves vascular function.
Reduce Inflammation: The anti-inflammatory compound oleocanthal acts similarly to ibuprofen and can help reduce inflammation throughout the body, benefiting the heart and joints.

Skin Health from the Inside Out

Beyond topical applications, consuming olive oil can nourish the skin from within. The antioxidants, including vitamin E, help fight oxidative stress and damage caused by free radicals, which are major contributors to skin aging. Supporting the skin's natural regeneration process during sleep, a nightly teaspoon can contribute to a more radiant complexion over time.

Potential Considerations for Your Nightly Ritual

While generally considered safe, there are some factors to consider before adding a nightly teaspoon of olive oil to your routine.

Quality Matters

It is crucial to use high-quality extra virgin olive oil. EVOO is minimally processed and retains the highest levels of beneficial compounds like polyphenols and antioxidants. Cheaper, refined oils have fewer of these health-boosting properties.

Digestive Reactions

Some individuals may experience digestive discomfort, especially when first starting. Side effects like mild diarrhea or nausea can occur if you consume too much. It is best to start with a single teaspoon and observe how your body reacts before considering a larger dose.

Compare: Night vs. Morning Consumption

For different health goals, the timing of olive oil consumption can be adjusted.


Aspect	Nighttime Consumption	Morning Consumption
Key Benefit	Improves digestion during sleep, aids restful sleep.	Boosts daytime metabolism, provides energy.
Ideal For	People with digestive issues, poor sleep quality, or late-night cravings.	Active individuals, those focused on appetite control throughout the day.
Mechanism	Supports overnight repair processes, stabilizes blood sugar during rest.	Kickstarts digestion and metabolism, enhances absorption of fat-soluble vitamins.
Effect on Appetite	Promotes overnight satiety to prevent snacking.	Curbs cravings during the day and can help with appetite control.

How to Take It

For those who dislike the taste of plain oil, a teaspoon can be mixed with other ingredients to make it more palatable:

With lemon juice: A classic mix for an added detoxifying effect.
In herbal tea: Stir it into a calming herbal tea like chamomile or peppermint.
On a small snack: Drizzle it on a piece of whole-grain toast or mix into a small pot of yogurt.

Conclusion: Should You Try a Nightly Dose?

A nightly teaspoon of extra virgin olive oil offers a simple way to potentially boost your digestive health, support better sleep, and contribute to overall well-being. By providing the body with healthy fats and antioxidants during its restorative phase, this simple ritual supports heart health, reduces inflammation, and can even aid in weight management by curbing late-night cravings. However, it is not a magic bullet and should be part of a balanced diet. Start with a small amount to see how your body responds and, as always, consult a healthcare professional for personalized advice, especially if you have existing health concerns. Incorporating this small, mindful act can be a gentle and effective step toward a healthier lifestyle. For further information on the broader benefits of EVOO, the National Institutes of Health (NIH) offers various studies on its effects.

Authoritative Source

: National Institutes of Health (NIH) | (.gov). (2017). Oleocanthal, a natural anti-inflammatory agent in extra-virgin olive oil. PubMed. https://pubmed.ncbi.nlm.nih.gov/29141571/

Frequently Asked Questions

Yes, drinking a moderate amount of high-quality extra virgin olive oil (around 1-2 tablespoons) is generally safe for most people. Start with a smaller amount, like a teaspoon, to see how your body responds. Excessive consumption can lead to digestive issues and weight gain due to its high calorie count.

Some people report that a small amount of olive oil helps with mild acid reflux. It may coat the esophagus and calm the stomach, but there is limited scientific evidence to support this. If you have severe or persistent acid reflux, you should consult a doctor.

For maximum health benefits, use high-quality, cold-pressed extra virgin olive oil (EVOO). This variety retains the highest levels of beneficial antioxidants and polyphenols. Refined or lower-grade oils have fewer health-promoting properties.

The effects can vary by individual. Some people notice improved digestion and reduced bloating within a few days, while other benefits like better skin health or heart health are more long-term and require consistent use.

In moderation, a single teaspoon of olive oil (approx. 40 calories) is unlikely to cause weight gain and may even help with weight management by promoting satiety. However, olive oil is calorie-dense, so excessive intake without accounting for it in your daily calorie budget could lead to weight gain.

Yes, if you dislike the taste of plain olive oil, you can mix it with a squeeze of fresh lemon juice, stir it into a cup of warm herbal tea, or drizzle it over a light, healthy snack like toast or yogurt. This doesn't diminish its benefits.

Potential side effects, especially with overconsumption, include digestive discomfort like diarrhea, bloating, or nausea. Individuals with certain conditions, like gallbladder issues, should consult a doctor before starting. Listen to your body and adjust the amount accordingly.