What Does Drinking Olive Oil at Night Do? A Look at the Health Claims

October 23, 2025 •

4 min read

According to research, those with higher olive oil consumption have a lower risk of cardiovascular disease, leading many to explore daily consumption habits. This has fueled the trend of drinking olive oil at night, with proponents claiming a range of specialized benefits for health and sleep.

Quick Summary

This article explores the alleged benefits of a nightly shot of olive oil, covering impacts on digestion, sleep, and overall health. We examine the scientific support for these claims, potential risks, and compare different consumption timings. The content also addresses whether drinking olive oil is more effective than integrating it into meals.

Key Points

Digestive Benefits: Nighttime intake may aid digestion, promote regularity, and reduce bloating for some individuals due to olive oil's lubricating effect.
Anti-Inflammatory Properties: Extra virgin olive oil contains oleocanthal, an antioxidant that offers anti-inflammatory benefits, which may support the body's nightly repair processes.
Supports Heart Health: Regular consumption of olive oil, whether day or night, helps lower 'bad' LDL cholesterol and raise 'good' HDL cholesterol, reducing cardiovascular risk.
Potential for Improved Sleep: By stabilizing blood sugar and promoting feelings of fullness, a nightly dose of olive oil may help prevent hunger-related sleep interruptions.
High in Calories: Olive oil is calorie-dense, and drinking it in excess without balancing overall calorie intake could lead to weight gain.
Extra Virgin is Key: To maximize health benefits, always use high-quality extra virgin olive oil, as it retains the most potent antioxidants and compounds.
Listen to Your Body: Start with a small amount, like a teaspoon, to assess your body's reaction and avoid potential digestive discomfort.

The Science Behind a Nightly Olive Oil Shot

While olive oil has well-documented health benefits, particularly when consumed as part of a Mediterranean diet, the specific practice of drinking it at night lacks extensive scientific investigation. However, the rationale behind the claims is rooted in olive oil's well-established properties, which proponents suggest are optimized during the body's overnight rest and recovery processes.

Digestive Support: Olive oil acts as a lubricant for the digestive system and can soften stools, providing gentle relief from constipation for some individuals. When consumed on an empty stomach at night, proponents suggest it can aid the digestive system as it processes food during sleep, leading to reduced bloating and smoother digestion.
Anti-Inflammatory Effects: Extra virgin olive oil (EVOO) contains antioxidants like oleocanthal, which has anti-inflammatory properties similar to ibuprofen. The anti-inflammatory benefits are thought to be particularly helpful during the body's natural repair cycles at night, potentially helping with conditions like joint pain and swelling.
Improved Sleep Quality: The healthy monounsaturated fats in olive oil can help stabilize blood sugar levels, preventing nighttime awakenings caused by hunger or blood sugar fluctuations. Furthermore, the feeling of satiety from the healthy fats can help curb late-night snacking, promoting a more restful and uninterrupted sleep.
Cardiovascular Health: Regular olive oil consumption, especially EVOO, is known to support heart health by lowering LDL ('bad') cholesterol and increasing HDL ('good') cholesterol. Drinking it at night ensures a consistent intake of these healthy fats and antioxidants, supporting cardiovascular function during sleep.
Skin and Hair Nourishment: Olive oil contains vitamin E and antioxidants that protect skin cells from oxidative stress and aid regeneration. A nightly intake can nourish the skin and hair from within, contributing to a healthier and more radiant complexion over time.

Comparing Olive Oil Intake: Night vs. Day

The timing of olive oil consumption has sparked debate, though much of the evidence is anecdotal rather than scientifically proven to be more effective than integrating it into meals. The key factor is consistent daily intake, not necessarily when you take it.


Feature	Nighttime Consumption	Daytime Consumption
Digestion	Aids overnight digestion and can soften stools.	Supports nutrient absorption and bile production throughout the day.
Appetite Control	Promotes feelings of fullness to curb late-night cravings.	Manages appetite and stabilizes blood sugar throughout the day.
Metabolism	Supports overnight metabolic processes and fat utilization.	Kickstarts daytime metabolism and fat burning.
Sleep Quality	May improve sleep by stabilizing blood sugar and promoting relaxation.	Has no direct link to sleep quality improvements.
Cardiovascular Health	Consistent intake supports heart function overnight.	Protects heart throughout the day by improving cholesterol levels.

Potential Risks and How to Mitigate Them

While generally safe for most, drinking olive oil in excess can lead to some side effects. The primary concerns are related to its high caloric density and potential for digestive discomfort.

High Caloric Intake: Olive oil is calorie-dense, with approximately 120 calories per tablespoon. Drinking multiple tablespoons can add a significant number of calories to your daily intake, potentially leading to weight gain if not balanced with overall caloric consumption.
Digestive Upset: For some, consuming a large amount of oil on an empty stomach, particularly at night, can cause gastrointestinal discomfort like acid reflux, bloating, or diarrhea. It is recommended to start with a small amount, like a teaspoon, to see how your body reacts.
Interference with Medications: Olive oil can lower both blood pressure and blood sugar. Individuals on medication for these conditions should consult a doctor before incorporating a nightly olive oil habit to avoid adverse interactions.
Gallstone Risk: While some home remedies suggest olive oil can help with gallstones, this claim is not scientifically supported and could be dangerous. Consuming large amounts could trigger a gallbladder attack in those with obstructions.

Conclusion

Drinking olive oil at night may offer several benefits, primarily related to digestion, inflammation, and heart health, though these are largely the same benefits associated with consuming olive oil at any time of day as part of a balanced diet. The practice of a nightly shot ensures consistent intake of healthy monounsaturated fats and antioxidants, but it is not scientifically proven to be superior to using the oil in cooking or dressings. For many, the timing is a matter of personal preference, with a nighttime routine potentially aiding those with digestive or sleep issues. However, moderation is key due to the high-calorie content and potential digestive side effects. Always opt for high-quality extra virgin olive oil to maximize health benefits. For a broader perspective on healthy eating, consider integrating olive oil into a diet rich in fruits, vegetables, and whole grains, such as the Mediterranean diet, rather than relying on it as a single 'magic bullet' remedy.

How to Start a Nightly Olive Oil Habit

If you choose to incorporate olive oil into your evening routine, begin with a small amount, such as a single teaspoon, to gauge your body's reaction. It can be consumed straight, mixed with a little warm water and lemon juice, or drizzled over a light evening snack. A light, high-quality extra virgin olive oil may be easier to stomach than a more robust variety. Remember to listen to your body and discontinue if any discomfort arises.

The Importance of Extra Virgin Olive Oil

When selecting olive oil for any purpose, extra virgin is the superior choice. Unlike refined or 'light' olive oils, EVOO is extracted without high heat or chemical solvents, preserving its natural polyphenols and antioxidants. These compounds are responsible for many of olive oil's health benefits, including its anti-inflammatory properties. The higher concentration of these beneficial compounds makes EVOO a more potent and healthful option for daily consumption.

Frequently Asked Questions

No, there is currently no strong scientific evidence to suggest that drinking olive oil at night provides unique or superior benefits compared to consuming it throughout the day with meals.

While olive oil's healthy fats can promote a sense of fullness and potentially aid in weight management, it is high in calories. Consuming it in moderation as a replacement for other fats is more effective than adding it on top of your regular diet.

It is best to start with a small amount, such as one teaspoon or a single tablespoon. This helps you gauge your body's reaction and avoid potential side effects like digestive upset.

Yes, potential side effects can include digestive discomfort such as bloating, diarrhea, or acid reflux, especially when consumed on an empty stomach. Excessive intake can also lead to weight gain due to its high calorie content.

Yes, olive oil can act as a natural laxative due to its lubricating properties, which can help soften stools and promote smoother bowel movements. This effect is not specific to nighttime consumption.

High-quality extra virgin olive oil (EVOO) is the best choice. It is the least processed type and retains the highest concentration of beneficial antioxidants and polyphenols.

Yes, if drinking it straight is unappealing, you can mix it with a splash of fresh lemon juice, use it in a salad dressing, or drizzle it over a light evening snack like yogurt or cottage cheese.

For some, the healthy fats in olive oil can help stabilize blood sugar levels, preventing hunger-related sleep disruptions. Additionally, its anti-inflammatory properties may promote relaxation, potentially contributing to more restful sleep.