What Happens When You Drink a Shot of Olive Oil Every Night Before Bed?

November 18, 2025 •

5 min read

Over 7,000 adults in a 2013 PREDIMED study found that consuming a Mediterranean diet, including more than four tablespoons of olive oil daily, significantly lowered their risk of major cardiovascular events. This has led many to wonder about the specific benefits of incorporating a shot of olive oil every night before bed into their routine.

Quick Summary

Taking a shot of extra virgin olive oil before bed may support heart health, improve digestion, aid in weight management, and reduce inflammation. Potential side effects like digestive upset are also a consideration.

Key Points

Supports Digestion: A nightly shot of extra virgin olive oil acts as a mild laxative, aiding in regularity and soothing the digestive tract while you sleep.
Promotes Heart Health: Rich in monounsaturated fats and polyphenols, nightly olive oil intake can help lower bad cholesterol (LDL) and raise good cholesterol (HDL).
Aids in Weight Management: The healthy fats in olive oil promote satiety, helping to curb late-night hunger and cravings that could lead to weight gain.
Reduces Inflammation: The powerful antioxidant oleocanthal found in high-quality EVOO has anti-inflammatory properties that can help soothe and repair the body overnight.
May Improve Sleep Quality: By helping to stabilize blood sugar levels and potentially supporting melatonin production, olive oil can contribute to a more restful and uninterrupted night's sleep.
Enhances Skin Health: The vitamins and antioxidants in olive oil can nourish the skin from within, boosting its repair and regeneration process during sleep.
Requires Moderation and Quality: Excessive intake can cause digestive upset like diarrhea. Always opt for high-quality extra virgin olive oil to maximize benefits and avoid undesirable side effects.

The Nightly Ritual: Understanding the Impact of Olive Oil

For centuries, olive oil has been a staple in the Mediterranean diet, lauded for its numerous health benefits. A growing trend involves consuming a small, concentrated dose of it just before bedtime. But what exactly happens when you drink a shot of olive oil every night before bed? The practice is believed to allow the body to utilize the oil's properties during its natural overnight restorative and reparative processes. While not a magic bullet, a nightly shot can offer targeted health support for those with specific wellness goals.

How a Nightly Shot Aids Digestion and Gut Health

One of the most frequently cited benefits of this ritual is its effect on digestive health. Extra virgin olive oil acts as a mild lubricant for the digestive system, which can help promote regular bowel movements and provide relief from occasional constipation. The healthy fats in the oil also help to stimulate the production of bile, which is crucial for efficient fat digestion. Consuming it at night can aid in a smoother and more comfortable digestive process while you sleep.

Aids in the prevention of constipation.
Supports the absorption of fat-soluble vitamins (A, D, E, and K).
Soothes and supports the gut environment.
May provide relief from bloating and indigestion.

Impact on Cardiovascular and Metabolic Health

Extra virgin olive oil is rich in monounsaturated fats and powerful antioxidants called polyphenols. Consuming it daily is linked to a reduced risk of heart disease. These healthy fats play a significant role in improving vascular function by helping to lower LDL ('bad') cholesterol while boosting HDL ('good') cholesterol. Additionally, olive oil can help stabilize blood sugar levels, which is particularly beneficial for restful sleep, preventing nighttime awakenings caused by blood sugar fluctuations. For those interested in weight management, the feeling of satiety from the healthy fats can curb late-night cravings.

The Anti-Inflammatory and Sleep-Promoting Effects

Chronic inflammation is a leading cause of many diseases, including heart disease and arthritis. High-quality extra virgin olive oil contains oleocanthal, a potent anti-inflammatory compound with an effect similar to ibuprofen. A nightly dose allows the body to leverage these anti-inflammatory properties during rest, supporting joint health and reducing inflammation system-wide. Beyond fighting inflammation, some evidence suggests the monounsaturated fats in olive oil may support melatonin production, the hormone regulating the sleep-wake cycle, contributing to better sleep quality.

Comparative Analysis: Night vs. Morning Consumption


Feature	Nighttime Consumption	Morning Consumption
Primary Benefit	Supports overnight digestion, recovery, and sleep.	Boosts morning metabolism, curbs daytime appetite.
Mechanism	Aids the body's natural reparative processes while sleeping.	Kickstarts metabolic activity for the day ahead.
Digestive Impact	Gentle on digestion, may prevent nighttime issues.	Stimulates bile production, improving nutrient absorption.
Appetite Control	Reduces late-night cravings and feelings of hunger.	Promotes satiety, potentially reducing overall daily calorie intake.
Best For	Individuals seeking better sleep, night-time digestion, and reduced inflammation.	Individuals aiming for metabolic boosts and appetite control during the day.

Potential Side Effects and Precautions

While generally safe in moderation, drinking a shot of olive oil every night is not without potential downsides. Consuming large quantities of any oil can lead to digestive discomfort, such as diarrhea, stomach cramps, and heartburn. Those with pre-existing digestive conditions, such as gallbladder issues, should consult a doctor before starting this habit. As olive oil is calorie-dense, overconsumption without adjusting other dietary fat intake could lead to weight gain. As with any dietary supplement, the quality of the product is paramount. Only high-quality extra virgin olive oil should be used to ensure the highest concentration of beneficial polyphenols.

Conclusion

In summary, integrating a small dose of high-quality extra virgin olive oil into your nightly routine offers a range of potential health benefits, particularly regarding digestion, heart health, and anti-inflammatory support. It is important to remember that these benefits are part of a broader healthy lifestyle, not a standalone solution. The timing allows your body to process these healthy fats and antioxidants during its natural repair cycle, potentially leading to improved sleep and digestive comfort. Begin with a small amount, such as a teaspoon, to assess your body's response. While the concept is backed by traditional wisdom and some scientific research, consulting with a healthcare professional before making significant dietary changes is always recommended to ensure it aligns with your specific health needs.

Frequently Asked Questions (FAQs)

Can drinking olive oil every night help me lose weight?

While olive oil's healthy monounsaturated fats can promote feelings of fullness and curb late-night snacking, it is calorie-dense, so moderation is key. Sustainable weight loss depends on overall calorie balance and regular exercise.

How much olive oil should I drink before bed?

Starting with a small amount, such as one teaspoon, is recommended to see how your body reacts. Gradually, you can increase to one or two tablespoons, but consuming more than this may cause digestive upset.

What type of olive oil should I use for this routine?

For maximum health benefits, use high-quality extra virgin olive oil (EVOO). EVOO is cold-pressed and unrefined, retaining the highest concentration of beneficial antioxidants and polyphenols.

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

Both morning and night offer different benefits. The best time depends on your goals: morning intake can boost metabolism and curb daytime appetite, while evening intake supports overnight digestion and recovery.

Can drinking olive oil at night cause diarrhea?

Yes, consuming large quantities of olive oil, especially on an empty stomach, can have a mild laxative effect and potentially cause diarrhea or other digestive discomfort in some individuals.

Will drinking olive oil affect my cholesterol levels?

Extra virgin olive oil is rich in monounsaturated fats that have been shown to help lower 'bad' LDL cholesterol and increase 'good' HDL cholesterol, contributing to better heart health.

Who should not drink olive oil before bed?

Individuals with gallbladder issues, certain fat-restricted diets, or those who experience acid reflux may want to avoid this practice. It is best to consult a healthcare professional in these cases.

Citations

Dolceterra Italian Within US Store. "Benefits of drinking olive oil before bed: 4 things you may not know." dolceterra.com, 20 Jun. 2024.
McEvoy Ranch. "What Are The Benefits of Drinking Olive Oil Before Bed?" mcevoyranch.com, 11 Jul. 2025.
Care n Cure Pharmacy. "8 Benefits of Drinking Olive Oil Before Bed." carencurepharmacy.com, 16 Nov. 2023.
Medical News Today. "Olive oil for cholesterol: Benefits, types, and other foods." medicalnewstoday.com, 26 Oct. 2022.
Harvard Health. "Olive oil: Can it lower your risk of dying early?" health.harvard.edu, 1 Mar. 2022.

Frequently Asked Questions

Yes, for some people, it might help. The healthy fats can promote a sense of fullness that prevents late-night hunger, and the anti-inflammatory properties may have a calming effect on the body, both of which can lead to more restful sleep.

For most people, drinking a small amount of high-quality extra virgin olive oil on an empty stomach at night is safe and well-tolerated. However, individuals may experience mild digestive discomfort, such as mild stomach upset or diarrhea, and should start with a small dose.

Results can vary widely from person to person. Some individuals may notice improvements in digestion within a week, while other benefits like improved heart health and reduced inflammation are more gradual and depend on consistent, long-term use as part of a healthy diet.

In some cases, especially when consuming larger amounts, drinking oil before bed could potentially cause or exacerbate acid reflux or heartburn due to the digestive process slowing down while lying horizontally. It is important to monitor your body's response and reduce the amount if you experience issues.

Yes, if the taste of plain olive oil is unpleasant, you can mix it with a squeeze of fresh lemon juice or warm water to make it more palatable. Adding it to a light, healthy snack, like a small piece of toast, is another option.

It is generally safe for most healthy individuals in moderation. However, those with specific health conditions like gallbladder issues or diabetes should consult a healthcare professional before starting. People who are sensitive to olive oil or have a history of allergies should also be cautious.

While consuming olive oil at any time offers benefits, the timing can influence the type of benefits you experience. Nighttime consumption may specifically aid overnight digestion, recovery, and sleep, while a morning dose can focus on boosting daytime metabolism and curbing appetite.