For centuries, olive oil has been a foundational pillar of the Mediterranean diet, a lifestyle widely associated with longevity and overall health. Its rich, healthful properties have traditionally been enjoyed as part of food preparation, but a modern wellness trend has popularised the idea of drinking a shot of olive oil directly. Proponents claim that consuming this 'liquid gold' before bed can unlock a range of health benefits, from better digestion to improved sleep. While some advantages are well-supported by science, others are largely anecdotal and must be weighed against potential risks.
The Nightly Olive Oil Ritual: Potential Benefits
Digestive System Support
For individuals experiencing mild constipation, a shot of olive oil may provide relief. The oil acts as a lubricant, smoothing the passage of stool through the digestive tract. It can also help stool retain more water, making it softer and easier to pass. Some anecdotal reports suggest that this can lead to a more comfortable and regular digestive process overnight. However, those with a sensitive gut should proceed with caution, as it can have the opposite effect if consumed in large quantities.
Heart Health Promotion
Extra virgin olive oil (EVOO) is a celebrated source of monounsaturated fatty acids (MUFAs), primarily oleic acid. These healthy fats, along with antioxidants, play a crucial role in cardiovascular health. Consuming EVOO can help lower levels of low-density lipoprotein (LDL), or "bad" cholesterol, while increasing high-density lipoprotein (HDL), or "good" cholesterol. Research has consistently linked olive oil consumption with a reduced risk of heart disease and stroke.
Anti-Inflammatory Effects
Chronic inflammation is a leading contributor to many diseases, including cancer, diabetes, and Alzheimer's. Olive oil contains powerful anti-inflammatory compounds, most notably oleocanthal. Some studies suggest that oleocanthal acts in a similar manner to ibuprofen, a common anti-inflammatory drug. While not a direct substitute for medication, incorporating olive oil into one's diet may contribute to a reduction in overall inflammation over time.
Potential for Better Sleep and Skin
Some proponents of the nightly olive oil shot claim it leads to better sleep quality. The theory is that the healthy fats promote a sense of satiety, preventing late-night hunger pangs that could disrupt sleep. Additionally, the antioxidant-rich content, which includes vitamins E and K, may contribute to healthier skin by protecting against oxidative stress and promoting cellular repair. However, these specific nighttime benefits are less scientifically established and more dependent on individual experiences.
Important Considerations and Potential Side Effects
High Caloric Content
One of the most significant drawbacks of drinking a shot of olive oil every night is its high-calorie density. A single tablespoon contains approximately 120 calories, and consuming a daily shot adds up quickly. If this added intake is not balanced within your overall diet, it could lead to unintended weight gain. A balanced approach is critical for managing weight and overall health.
Digestive Discomfort
While a moderate amount of olive oil can help with constipation, excessive intake, especially on an empty stomach, can trigger the gastro-colic reflex and cause digestive issues. Side effects can include nausea, stomach upset, or even diarrhea. It is advisable to start with a smaller amount, such as a teaspoon, to see how your body reacts before increasing the dosage.
Displacing Nutritious Foods
Drinking excessive olive oil can lead to a feeling of fullness that might cause you to consume fewer other nutrient-dense foods like vegetables, fruits, and lean proteins. While olive oil is healthy, it is not a complete nutritional source. A balanced, whole-food-focused diet is always the superior option for comprehensive nutrition.
Drug Interactions
For individuals on certain medications, particularly blood thinners or blood pressure drugs, drinking olive oil may be risky. Olive oil has natural blood-thinning properties and can lower blood pressure. It is crucial to consult a healthcare professional before starting a nightly olive oil regimen if you take such medications.
Comparison: Olive Oil Shot vs. Dietary Inclusion
| Feature | Drinking a Shot | Incorporating into Diet |
|---|---|---|
| Nutrient Absorption | Can be less efficient; may be hard on the digestive system. | Often better absorbed, especially when consumed with other foods like tomato products. |
| Digestive Impact | Higher risk of gastrointestinal discomfort like nausea and diarrhea. | Lower risk of discomfort; helps regulate digestion more gently. |
| Calorie Management | Adds a concentrated caloric load that can lead to weight gain if not monitored. | Easier to manage calories and integrate into a balanced intake without excess. |
| Health Benefits | Provides the same core benefits but without proven additional advantages. | Offers a more sustainable, palatable, and balanced way to reap all the heart, anti-inflammatory, and overall health benefits. |
How to Incorporate Olive Oil Safely
If you are interested in boosting your olive oil intake without the risks of drinking a nightly shot, there are many simple and delicious alternatives:
- Make salad dressings: Whisk EVOO with vinegar, herbs, and spices for a simple and healthy dressing.
- Drizzle over dishes: Finish soups, roasted vegetables, or pasta with a generous drizzle of high-quality EVOO.
- Blend into smoothies: Add a tablespoon to your morning smoothie for a dose of healthy fats.
- Dip bread: Pair EVOO with crusty whole-grain bread for a classic Mediterranean snack.
- Roast vegetables: Toss vegetables in olive oil and seasonings before roasting to enhance flavor and nutrient absorption.
For optimal benefits, regardless of how you consume it, always choose a high-quality extra virgin olive oil.
Conclusion: The Final Verdict on the Nightly Shot
While the nightly ritual of drinking a shot of olive oil has gained popularity, the scientific consensus suggests that its health benefits are not uniquely enhanced by this specific delivery method. The proven advantages, such as improved heart health, anti-inflammatory effects, and digestive support, can all be achieved by incorporating moderate amounts of olive oil into a balanced diet. For most people, the high caloric load and potential for digestive upset outweigh any perceived benefits of drinking it straight. Ultimately, olive oil is a remarkably healthy fat, but the best way to reap its rewards is through mindful, moderate consumption as part of a varied and nutritious diet. For more information on the wide-ranging health benefits of this pantry staple, consult authoritative sources. Healthline's 11 Proven Benefits of Olive Oil
