What does taking a spoonful of olive oil before bed do?

October 31, 2025 •

4 min read

People have been using olive oil for thousands of years for its nutritional and health benefits. A growing trend suggests that incorporating a spoonful of high-quality extra virgin olive oil into a nightly routine may offer specific advantages, leading many to wonder, what does taking a spoonful of olive oil before bed do?. While the core benefits of olive oil come from consistent consumption, the specific timing is thought by some to enhance certain aspects of health.

Quick Summary

Taking a spoonful of olive oil before bed is associated with potential health benefits including improved digestion, reduced constipation, and enhanced nutrient absorption. It may also aid sleep by promoting satiety, help with weight management, and contribute to better cardiovascular health. The key is consistent, moderate consumption of high-quality extra virgin olive oil.

Key Points

Digestive Support: A spoonful of olive oil can lubricate the digestive tract and soften stools, offering relief from occasional constipation and bloating.
Improved Sleep Quality: The healthy fats can help stabilize blood sugar levels and promote satiety, which can prevent nighttime hunger pangs and support more restful sleep.
Cardiovascular Health: Consistent intake of the monounsaturated fats and antioxidants in olive oil, even at night, helps reduce bad cholesterol (LDL) and lower the risk of heart disease.
Anti-Inflammatory Effects: High-quality extra virgin olive oil contains oleocanthal, a potent anti-inflammatory compound that works similarly to ibuprofen to combat pain and inflammation.
Enhanced Nutrient Absorption: Consuming olive oil at night can help the body absorb fat-soluble vitamins (A, D, E, K) more effectively during its natural overnight recovery phase.
Considerations for Intake: It is best to use high-quality extra virgin olive oil and start with a small amount, like one teaspoon, to avoid potential digestive discomfort.

Understanding the Effects on Digestion and Constipation

One of the most frequently cited reasons for taking olive oil at night is its potential to support digestive health. Olive oil can act as a natural lubricant, smoothing the inner walls of the bowel and helping to soften stools, which can aid in preventing and relieving constipation. Its fats can also help stimulate bile production, further assisting in the breakdown of food. For those who experience occasional digestive discomfort, a small dose before bed may help facilitate a smoother digestive process overnight.

A 2015 study highlighted in Medical News Today found that olive oil was as effective as mineral oil at relieving constipation in patients on dialysis, with participants consuming just 4ml per day. The mild laxative effect is thought to occur when the amount consumed is more than the small intestine can absorb, causing it to remain in the intestine and create a lubricating effect. Many traditional remedies involve mixing olive oil with lemon juice for an added laxative effect, but for most people, a simple spoonful is sufficient.

Potential for Improved Sleep Quality

For some, a spoonful of olive oil before bed is believed to contribute to a more restful night's sleep. The healthy fats found in olive oil, particularly monounsaturated fats, can help stabilize blood sugar levels throughout the night. This can prevent late-night blood sugar dips that might otherwise trigger hunger pangs and disrupt sleep. By promoting a feeling of fullness and preventing nighttime hunger, olive oil can help ensure your body remains in a relaxed state conducive to deeper, more uninterrupted sleep. The anti-inflammatory properties of extra virgin olive oil (EVOO) may also play a role by calming the body and promoting a state of relaxation.

Cardiovascular and Anti-Inflammatory Advantages

Beyond its immediate effects on digestion and sleep, taking olive oil at night still delivers its well-documented cardiovascular benefits. Rich in monounsaturated fats and antioxidants, EVOO can help lower levels of LDL (bad) cholesterol while boosting HDL (good) cholesterol. These benefits contribute to a reduced risk of cardiovascular diseases, protecting the heart and blood vessels while you rest. A review article published in the journal Nutrients in 2025 emphasizes that regular EVOO consumption, especially within a Mediterranean diet, significantly reduces the risk of cardiovascular events.

Olive oil also contains powerful anti-inflammatory compounds, such as oleocanthal, which have been shown to work similarly to ibuprofen. This anti-inflammatory action can help reduce inflammation throughout the body during the night, a crucial period for cellular repair and recovery. Consistent intake of these anti-inflammatory agents can be a powerful tool for managing inflammation and supporting long-term health.

Practicalities and Considerations for a Bedtime Routine

While drinking olive oil before bed is generally safe, it is important to choose high-quality extra virgin olive oil for maximum benefits. EVOO is cold-pressed and unrefined, meaning it retains the most nutrients and antioxidants. Some experts suggest that a spicier EVOO, which can make you cough, indicates a higher concentration of polyphenols. When incorporating it into your routine, moderation is key. Start with a small amount, such as a teaspoon, to see how your body reacts, as excessive intake can cause digestive upset. It is also high in calories, so it should be integrated into your overall daily diet rather than simply added on top. For those with underlying health conditions, especially gallbladder issues, consulting a healthcare professional is always recommended before making significant dietary changes.

Here are some tips for making olive oil part of your evening ritual:

Take it plain, directly from the spoon, for a simple, quick method.
Mix it with a few drops of lemon juice to improve the taste and enhance digestive benefits.
Drizzle it over a small, light evening snack like Greek yogurt or whole-grain toast.
Pair it with a soothing herbal tea, like chamomile, for a calming effect.
Ensure you take it about 30 minutes to an hour after your dinner to avoid indigestion.

Olive Oil Timing: Morning vs. Night Comparison

While the focus here is on nighttime consumption, it's useful to understand how the benefits compare with morning intake.


Factor	Morning Consumption (Empty Stomach)	Evening Consumption (Before Bed)
Digestion	Boosts metabolic activity and improves nutrient absorption throughout the day.	Aids overnight digestion and soothes the digestive system.
Appetite	Helps curb daytime cravings and promotes satiety, which can assist with weight management.	May reduce late-night cravings and helps avoid overeating before sleep.
Energy	Provides a healthy source of sustained energy for the day.	May support better sleep quality by stabilizing blood sugar and promoting relaxation.
Inflammation	Contributes to overall anti-inflammatory processes.	Supports the body's natural repair and recovery processes during sleep.
Key Takeaway	Ideal for kickstarting metabolism and controlling daytime appetite.	Best for supporting overnight recovery and calming the body.

Conclusion: Incorporating a Spoonful into Your Routine

Taking a spoonful of olive oil before bed can leverage the oil's inherent health benefits, potentially optimizing them for overnight processes like digestion and cellular repair. It can help with occasional constipation, support heart health, and provide anti-inflammatory effects. While no strong evidence suggests that nighttime consumption offers unique benefits over daytime intake, it can be a useful ritual for those with specific goals like improving digestion or sleep quality. The key is consistency and using high-quality extra virgin olive oil as part of a balanced diet. Individuals are encouraged to start with a small amount and, if they have any health concerns, consult a doctor before starting this or any new dietary habit.

For more on the health benefits of a diet rich in olive oil, one can refer to studies on the Mediterranean diet, such as this one focusing on cardiovascular health: NIH.

Frequently Asked Questions

Most recommendations suggest taking 1 to 2 tablespoons of high-quality extra virgin olive oil before bed. It is best to start with a smaller amount, like one teaspoon, to see how your body reacts before increasing the dosage.

The ideal time depends on your personal health goals. Taking it in the morning may boost your metabolism and control daytime appetite, while taking it at night can aid overnight digestion and promote better sleep.

For maximum health benefits, you should use high-quality, cold-pressed extra virgin olive oil (EVOO). It retains the most nutrients and beneficial compounds like polyphenols.

Yes, it may help with weight management. The healthy fats can promote a feeling of fullness, which may reduce late-night snacking. However, olive oil is calorie-dense, so it should be used in moderation as part of a balanced diet.

While generally safe, some individuals might experience digestive discomfort or bloating, especially with excessive intake. It is important to consider the calorie content and how it fits into your overall diet.

Yes, if the taste is unappealing, you can mix it with a few drops of lemon juice for an enhanced digestive effect, or drizzle it over a light snack like toast or yogurt.

There is no strong scientific evidence to suggest that drinking olive oil at night provides additional benefits compared to consuming it as part of your food throughout the day. The main factor is consistent, daily intake.