What Happens If You Drink Olive Oil Every Night Before Bed?

According to a study published in the journal Nature Communications, a protein related to the consumption of unsaturated fats is more active at night, potentially reducing the risk of cardiovascular events. This finding is central to understanding what happens if you drink olive oil every night before bed, a practice gaining attention for its potential benefits to digestion, heart health, and sleep.

Quick Summary

This article explores the health effects of a nightly olive oil shot, including improved digestion, enhanced sleep, and cardiovascular support. Learn about the science behind its anti-inflammatory properties, potential side effects, and how to safely add it to your diet for maximum benefits.

Key Points

• Supports Digestion: A spoonful of EVOO before bed can aid digestion and alleviate constipation due to its mild laxative effect.

• Enhances Heart Health: The heart-healthy monounsaturated fats and antioxidants in olive oil help lower bad cholesterol (LDL) and protect the cardiovascular system overnight.

• Improves Sleep Quality: By stabilizing blood sugar and calming inflammation, olive oil can promote more restful, uninterrupted sleep by preventing late-night hunger.

• Reduces Inflammation: The anti-inflammatory compounds, like oleocanthal, work during the body's sleep-induced recovery period to combat chronic inflammation.

• Start Moderately: Begin with a small amount (1 teaspoon) to gauge your body's reaction and avoid potential digestive upset.

• Watch Caloric Intake: Olive oil is high in calories; excessive consumption without offsetting other fat intake can lead to weight gain.

• Always Choose EVOO: High-quality Extra Virgin Olive Oil provides the maximum concentration of beneficial compounds like polyphenols and antioxidants.

The Nightly Olive Oil Ritual: Benefits and Considerations

For centuries, olive oil has been a cornerstone of the healthy Mediterranean diet, but its use as a nightly health tonic is a more recent trend gaining popularity. Proponents claim that a small amount of extra virgin olive oil (EVOO) before bed can offer a range of health benefits, allowing the body to absorb its nutrients during its reparative sleep cycle. While consuming olive oil at any time of day is beneficial, a nighttime dose may be especially effective for certain functions like digestion and inflammation.

Potential Benefits of Drinking Olive Oil at Night

The practice is linked to several positive outcomes, which proponents suggest are optimized during the body's overnight rest period.

• Improved Digestion and Constipation Relief: Olive oil has a mild laxative effect and acts as a lubricant for the digestive system, which can help promote regular bowel movements. A small amount before bed may ease nighttime indigestion, bloating, and gas, contributing to a more comfortable and restful sleep.
• Enhanced Cardiovascular Health: EVOO is rich in monounsaturated fats and antioxidants that support heart health by lowering LDL ('bad') cholesterol and increasing HDL ('good') cholesterol. A key protein activated by unsaturated fats, ApoA-IV, is more active at night, suggesting a heightened protective effect against heart disease during sleep.
• Better Sleep Quality: By stabilizing blood sugar levels overnight, the healthy fats in olive oil can prevent hunger pangs that might wake you up, promoting a deeper and more uninterrupted sleep. The anti-inflammatory properties of compounds like oleocanthal may also contribute to relaxation.
• Reduced Inflammation: Olive oil contains powerful anti-inflammatory compounds, including polyphenols and oleocanthal. Consistent consumption can help combat chronic inflammation, which is a key contributor to many diseases. Taking it at night allows your body to utilize these properties during the recovery phase of sleep.
• Supports Skin Health from Within: While topical application is common, drinking olive oil can nourish the skin internally. The antioxidants and vitamin E found in EVOO can help protect the skin from oxidative stress and aid in cellular regeneration while you sleep, potentially reducing the signs of aging.

Potential Risks and Side Effects

While generally safe in moderation, excessive intake can have drawbacks.

• Weight Gain: Olive oil is calorie-dense, with about 120 calories per tablespoon. Consuming too much, especially on top of an already high-calorie diet, can lead to weight gain.
• Digestive Upset: For some individuals, a large amount of oil can overwhelm the digestive system, leading to diarrhea, bloating, or stomach cramps. It is important to start with a small amount and observe your body's reaction.
• Hypoglycemia Risk: Excessive olive oil can cause a drop in blood sugar levels, a concern particularly for diabetics or those on medication for blood sugar control.
• Allergic Reactions: Although rare, some individuals with sensitivities may experience allergic reactions, including rashes.

Night vs. Morning Olive Oil Consumption: A Comparison

Feature	Nighttime Consumption	Morning Consumption
Primary Benefit	Aids overnight digestion and enhances sleep quality.	Boosts metabolism and promotes satiety throughout the day.
Timing	30-60 minutes before bed, on an empty stomach.	First thing in the morning, on an empty stomach.
Mechanism	Allows for slow, overnight nutrient absorption and digestive relief.	Kickstarts digestion and provides lasting energy.
Best For	Those with digestive issues, sleep problems, or looking for relaxation.	Active individuals and those focused on weight management.
Consideration	Potential for digestive discomfort if taken in excess.	Can cause mild stomach upset in some people initially.

How to Incorporate Olive Oil into Your Nightly Routine

1. Choose High-Quality EVOO: For the best health benefits, always use high-quality extra virgin olive oil. It retains the most nutrients, including polyphenols and antioxidants, compared to refined versions.
2. Start Small: Begin with a teaspoon and gradually increase to one tablespoon, based on how your body responds.
3. Optimal Timing: Consume the olive oil about 30 minutes to an hour before bedtime, ideally on an empty stomach, to maximize its digestive effects.
4. Consider Additions: If you dislike the taste, you can mix it with a squeeze of lemon juice or incorporate it into a relaxing herbal tea, like chamomile.
5. Seek Professional Advice: Before making significant changes to your diet, especially if you have existing health conditions, it is wise to consult a healthcare provider.

Conclusion

Drinking a moderate amount of high-quality extra virgin olive oil every night before bed can be a beneficial practice for certain individuals seeking to improve digestion, heart health, and sleep quality. The antioxidants and anti-inflammatory properties work during the body’s rest and repair cycle, potentially maximizing their impact. While the habit is generally safe, it's crucial to practice moderation and be mindful of potential digestive side effects or weight gain due to its caloric density. For those with underlying health issues, consulting a doctor is highly recommended before starting this or any new dietary ritual. As part of a balanced diet and healthy lifestyle, this simple routine could offer noticeable wellness advantages.

Further Reading

For more information on the research surrounding olive oil's cardiovascular benefits, the journal Nature Communications offers a relevant study. https://www.nature.com/articles/s41467-018-06282-x

Frequently Asked Questions

Will drinking olive oil before bed cause weight gain?

Drinking olive oil in moderation is unlikely to cause weight gain when incorporated into a balanced diet. However, it is high in calories, so excessive consumption without adjusting your overall intake could lead to weight gain.

How much olive oil should you drink before bed?

A common recommendation is to start with a teaspoon and gradually increase to one tablespoon, depending on how your body responds. It is important not to overdo it to avoid digestive upset.

Is it better to take olive oil in the morning or at night?

The 'best' time depends on your health goals. A nighttime dose may be better for improving sleep and aiding overnight digestion, while a morning dose can help kickstart metabolism and manage appetite throughout the day.

Can drinking olive oil before bed help with constipation?

Yes, olive oil has mild laxative properties and can help lubricate the digestive tract, potentially providing relief from constipation and improving digestion.

What kind of olive oil should I use for this ritual?

For maximum health benefits, it is best to use high-quality extra virgin olive oil (EVOO). It is less processed and retains the most antioxidants and nutrients.

Are there any side effects to drinking olive oil every night?

While most people tolerate it well, some may experience digestive issues like diarrhea or bloating, especially with excessive intake. It is important to listen to your body and moderate your consumption.

Does olive oil before bed help with heart health?

Yes, the monounsaturated fats and antioxidants in olive oil can help lower bad cholesterol and boost good cholesterol. Research also suggests a protein linked to fat consumption is more active at night, offering heightened cardiovascular protection.

Can olive oil help me sleep better?

The healthy fats in olive oil can stabilize blood sugar levels, which can prevent late-night hunger pangs that disrupt sleep. Its anti-inflammatory properties may also promote relaxation.