What Happens If You Drink a Spoonful of Olive Oil Every Night?

December 30, 2025 •

4 min read

Olive oil, a cornerstone of the Mediterranean diet, has long been celebrated for its health benefits, and a growing number of wellness enthusiasts are adopting the ritual of drinking a spoonful nightly. This practice is based on the oil's rich content of heart-healthy fats, antioxidants, and anti-inflammatory compounds. However, understanding the full picture of this nightly habit—including both the potential advantages and the potential downsides—is crucial for your health.

Quick Summary

A nightly spoonful of extra virgin olive oil may aid digestion, reduce inflammation, and support heart health and sleep quality. Moderation is key to avoid potential side effects like digestive upset or weight gain from excess calories, and benefits are tied to overall dietary patterns.

Key Points

Moderate Intake: A nightly spoonful of extra virgin olive oil can offer benefits when consumed in moderation, but overconsumption risks are significant.
Digestive Benefits: It can act as a natural lubricant to improve intestinal transit and relieve mild constipation.
Anti-inflammatory Effects: The polyphenols in EVOO have strong anti-inflammatory properties, which may aid in a variety of conditions.
Heart Health Support: High monounsaturated fat content is known to help balance cholesterol levels, supporting cardiovascular function.
Choose Extra Virgin: For the most potent health benefits, select a high-quality extra virgin olive oil that is unrefined and rich in antioxidants.
Monitor Calories: Be mindful of the caloric density of olive oil (approx. 120 calories per tablespoon) to avoid unintended weight gain.
Consult a Professional: Discuss a nightly olive oil regimen with a healthcare provider if you take blood pressure or diabetes medication.

The Potential Perks of a Nightly Olive Oil Ritual

Drinking a spoonful of high-quality extra virgin olive oil (EVOO) before bed has gained popularity due to a range of traditional claims and emerging research. While it is not a magic bullet, integrating this practice into a healthy lifestyle may offer several benefits.

Improved Digestive Function

Many who drink olive oil at night report smoother digestion. EVOO is known to lubricate the intestinal tract, which can help promote regular bowel movements and alleviate mild constipation. Its soothing properties may also help reduce gastric acid and calm the digestive system overnight. This can lead to less bloating and a more comfortable feeling in the morning.

Enhanced Sleep Quality

For some, a nightly dose of olive oil may contribute to more restful sleep. The healthy fats in olive oil can help stabilize blood sugar levels throughout the night, preventing the energy dips that can disrupt sleep cycles. Furthermore, its anti-inflammatory properties may help calm the body and promote a state of relaxation, aiding in a more peaceful slumber.

Cardiovascular and Anti-Inflammatory Support

As part of a diet rich in healthy fats, olive oil is well-documented for its role in heart health. The high concentration of monounsaturated fats, specifically oleic acid, helps manage cholesterol by reducing LDL (bad) cholesterol and increasing HDL (good) cholesterol. The potent antioxidants, particularly polyphenols like oleocanthal, have anti-inflammatory effects comparable to over-the-counter pain relievers. This consistent intake works to combat chronic inflammation, a known driver of many diseases.

Healthier Skin and Hair

Olive oil contains vitamins E and K, both essential for skin and hair health. The antioxidant properties work from the inside out to protect cells from damage and oxidative stress. This internal nourishment can lead to improved skin texture, enhanced radiance, and stronger hair over time.

The Risks and Considerations You Can't Ignore

While the upsides are appealing, it is important to approach this trend with moderation and awareness. Excessive intake can introduce unwanted side effects and may not be suitable for everyone.

Digestive Discomfort

For some individuals, particularly those with sensitive digestive systems, consuming too much olive oil can be unpleasant. Potential side effects include mild to moderate diarrhea, stomach cramps, and nausea. Starting with a smaller amount, such as a teaspoon, can help gauge your body's tolerance.

Excessive Calorie Intake and Weight Gain

Olive oil is calorie-dense, with approximately 120 calories per tablespoon. Consuming it nightly adds a significant caloric load to your diet that can lead to weight gain if not balanced with overall dietary intake. It is crucial to consider if this addition fits within your total daily calorie goals.

Risk of Nutrient Imbalance

Over-reliance on a single fat source can lead to nutrient imbalances. The healthiest dietary approach involves a variety of fat sources to ensure a wide spectrum of essential fatty acids are consumed. Focusing exclusively on olive oil, and displacing other healthy fats from sources like nuts, seeds, and avocados, can counteract its benefits.

Medication Interactions

Olive oil can lower blood pressure and blood sugar levels. This can be a risk for individuals already on medication for high blood pressure or diabetes, as it could cause blood pressure or blood sugar to drop too low. Always consult a healthcare provider before starting this routine if you are taking any medications or have pre-existing health conditions.

Comparison of Olive Oil Grades

To ensure you reap the most health benefits, the grade of olive oil is critical. The following table compares the different grades commonly found on the market.


Feature	Extra Virgin Olive Oil (EVOO)	Virgin Olive Oil	Refined Olive Oil
Processing	Unrefined; cold-pressed mechanically	Unrefined; cold-pressed mechanically	Processed using heat and chemicals
Nutrient Content	High in antioxidants (polyphenols)	Moderate nutrient content	Minimal nutrient content
Flavor	Strong, distinct, and fruity flavor	Milder flavor than EVOO	Bland and neutral
Acidity	Lower than 0.8%	Up to 2%	Varies after refining process
Best Use	Raw consumption, dipping, salad dressing	Cooking, sauteing	High-heat cooking

Conclusion: A Supplement, Not a Standalone Solution

Drinking a spoonful of high-quality extra virgin olive oil every night is not a magical cure-all, but it can be a supportive element of a health-conscious lifestyle. Its potential benefits—including improved digestion, better sleep quality, and cardiovascular support—are often intertwined with the overall healthiness of your diet, particularly if it mirrors the Mediterranean style of eating. Moderation is paramount, as overconsumption can lead to digestive issues and weight gain due to its high caloric content. It is essential to choose a high-quality extra virgin olive oil and to consult with a healthcare professional before beginning a nightly regimen, especially if you have pre-existing health conditions or are on medication. The healthiest approach is to incorporate olive oil consistently as a part of a balanced and varied diet, not as a standalone health fix.

Frequently Asked Questions

The ideal time to drink olive oil varies by individual. Some prefer the morning for a potential metabolism boost, while others find that drinking it at night aids digestion and promotes better sleep quality.

For maximum health benefits, you should drink high-quality extra virgin olive oil (EVOO). It is unrefined and contains the highest concentration of beneficial antioxidants and healthy fats compared to refined olive oils.

While olive oil is calorie-dense, its monounsaturated fats can promote a feeling of fullness, which may help reduce overall calorie intake and assist with weight management when used in moderation as part of a balanced diet.

Consuming excessive amounts of olive oil can lead to digestive discomfort, such as diarrhea, stomach cramps, and nausea. It can also significantly increase your calorie intake, potentially leading to weight gain.

Though rare, individuals sensitive to olive pollen may experience an allergic reaction to olive oil. Symptoms could include skin rashes or other allergic responses.

Most experts recommend a daily intake of 1 to 2 tablespoons of olive oil. Starting with a smaller amount and adjusting based on your body's response is a good approach to avoid digestive issues.

Some anecdotal evidence suggests that drinking olive oil at night can help promote more restful sleep by stabilizing blood sugar levels and reducing inflammation. However, more specific scientific research is needed to confirm this benefit.