What happens when you drink a spoonful of olive oil before bed?

October 30, 2025 •

4 min read

Traditionally a culinary staple, olive oil has emerged as a popular nighttime wellness habit. A growing number of people claim drinking a spoonful of olive oil before bed can offer health benefits ranging from better digestion to improved sleep, but it is important to understand the actual effects on your body.

Quick Summary

Drinking extra virgin olive oil before bed may aid digestion, promote satiety for better sleep, and support heart health through its monounsaturated fats and antioxidants.

Key Points

Digestive Aid: Drinking olive oil before bed can act as a gentle lubricant for the digestive system, promoting regularity and soothing occasional constipation.
Heart Health Support: The high monounsaturated fat content in quality extra virgin olive oil helps reduce LDL (bad) cholesterol and increase HDL (good) cholesterol, supporting cardiovascular health overnight.
Anti-Inflammatory Action: The compound oleocanthal, found in EVOO, has anti-inflammatory effects that can aid the body's natural recovery processes while you sleep.
Improved Sleep Quality: Olive oil's healthy fats promote a sense of fullness and help stabilize blood sugar levels, preventing hunger pangs that could disrupt sleep.
Use Extra Virgin Olive Oil: Choose high-quality, cold-pressed EVOO over regular or light olive oil to get the highest concentration of beneficial antioxidants and polyphenols.
Watch the Calories: A tablespoon of olive oil is high in calories, so use it in moderation and consider it a replacement for less healthy fats in your diet.
Start Slow: Begin with a smaller amount, like a teaspoon, to allow your body to adjust and avoid potential digestive discomfort, such as indigestion or heartburn.

What Happens When You Drink a Spoonful of Olive Oil Before Bed?

The practice of ingesting olive oil neat, particularly before bed, is rooted in Mediterranean traditions and is gaining traction in modern wellness circles. The purported benefits, however, are largely tied to the oil's nutritional properties rather than the specific timing. Consuming a small amount of high-quality extra virgin olive oil (EVOO) can introduce a dose of healthy fats and antioxidants into your system that work overnight to support various bodily functions.

The Potential Benefits of a Nightly Sip

Drinking olive oil before bed can have a range of positive effects, primarily driven by its monounsaturated fat and antioxidant content.

Aids Digestive Processes: A small amount of olive oil can act as a gentle lubricant for the digestive tract, which can help with regularity and soothe occasional constipation. For some, this can lead to a more comfortable night's sleep, free from bloating or stomach discomfort. The oil can stimulate the gallbladder to release bile, further aiding the digestive process.
Supports Restful Sleep: While not a sedative, olive oil may indirectly help with sleep quality. The healthy fats promote a sense of fullness, which can prevent late-night hunger pangs and stabilize blood sugar levels throughout the night, reducing the chances of waking up due to hunger or a blood sugar crash. Its anti-inflammatory properties may also contribute to a state of relaxation.
Boosts Heart Health: Rich in monounsaturated fats, extra virgin olive oil is known for its cardiovascular benefits. It can help lower LDL (bad) cholesterol and raise HDL (good) cholesterol. A recent study found that individuals who increased their olive oil intake had a lower risk of cardiovascular mortality. These heart-protective effects continue to work while you sleep.
Provides Anti-Inflammatory Effects: EVOO contains compounds like oleocanthal, which possesses anti-inflammatory properties similar to ibuprofen. This can be particularly beneficial at night when your body is naturally engaged in reparative processes. Regular intake may help reduce chronic inflammation, which is linked to many health issues.
Nourishes Skin From Within: The antioxidants and vitamin E in olive oil work to fight oxidative stress and support skin regeneration that occurs overnight. Consuming it can contribute to more hydrated, healthy skin over time by nourishing it internally.

Potential Side Effects and Considerations

While largely beneficial, drinking olive oil should be approached with moderation. There are a few downsides to be mindful of.

Digestive Upset: For some people, consuming large amounts of oil, especially on an empty stomach before lying down, can lead to digestive discomfort, indigestion, or heartburn. It is best to start with a smaller amount, like a teaspoon, to see how your body reacts.
Calorie Density: Olive oil is high in calories, with one tablespoon containing around 120 calories. While it contains healthy fats, it should be accounted for in your daily caloric intake, especially for those managing their weight. It is best to replace less healthy fats with olive oil rather than simply adding it on top of your current diet.

The Importance of Extra Virgin Olive Oil

Not all olive oils are created equal. For maximum health benefits, choosing a high-quality extra virgin olive oil is crucial. The processing method significantly impacts the final product.


Feature	Extra Virgin Olive Oil (EVOO)	Regular/Light Olive Oil
Processing	Cold-pressed without heat or chemicals, preserving nutrients.	Refined with heat and chemicals, losing some nutrients.
Antioxidants	Higher levels of polyphenols and vitamin E.	Significantly reduced antioxidant content.
Flavor	Full-bodied, peppery, grassy, or fruity.	Mild and neutral flavor.
Health Benefits	Superior antioxidant and anti-inflammatory properties.	Fewer health benefits due to processing.
Smoke Point	Lower smoke point (around 400°F), best for low-to-medium heat.	Higher smoke point, suitable for high-heat cooking.

EVOO is the least processed form, retaining the highest levels of beneficial compounds. When selecting an oil for drinking, a certified EVOO from a reputable source is the best choice.

Best Practices for Your Nightly Routine

If you decide to incorporate olive oil into your evening ritual, here are some tips to get the most out of it:

Dosage: Start with one teaspoon and work your way up to a full tablespoon, depending on how your body tolerates it. Listen to your body and adjust accordingly.
Timing: Take it about 30-60 minutes before bed, preferably on an empty or near-empty stomach, to aid in absorption and avoid indigestion.
Consider Add-Ins: If you find the taste strong, you can mix it with a little warm water or a small amount of lemon juice. Some find lemon juice particularly helpful for digestion.
Consistency is Key: The benefits of olive oil are most pronounced with consistent, long-term use rather than one-time consumption. Integrating it into a daily habit is more effective than an occasional dose.

Conclusion

Drinking a spoonful of extra virgin olive oil before bed can provide a wealth of health benefits, particularly for digestion, heart health, and anti-inflammatory support. It is important to use a high-quality, cold-pressed EVOO to ensure you receive the maximum nutritional value. While anecdotal evidence suggests benefits for sleep and overall wellness, a balanced diet remains the foundation of good health. Always practice moderation and consult a healthcare professional if you have any pre-existing conditions or concerns. For further reading on the extensive health benefits of olive oil, you can visit a trusted source like the Cleveland Clinic's health portal.

By following these guidelines and prioritizing quality, you can determine if a nightly spoonful of this liquid gold is a valuable addition to your health regimen.

Note: This article is for informational purposes only and is not medical advice. Consult with a healthcare professional before making significant changes to your diet.

Frequently Asked Questions

There is no conclusive research proving one time is definitively better than the other. Some prefer morning to kickstart metabolism, while others prefer night for potential digestive and sleep benefits. The most important factor is consistency.

It is generally recommended to drink it about 30 to 60 minutes before lying down. This timing allows for better digestion and can help prevent any potential heartburn or acid reflux, especially when on an empty stomach.

Anecdotally, some find that a small amount of olive oil can soothe the stomach and help with mild reflux. However, it can also trigger it in some people due to its fat content, so it is important to test your individual reaction.

Olive oil is high in calories. Consuming it in moderation as part of a balanced diet is unlikely to cause weight gain, but you must account for its caloric density. Substituting it for other, less healthy fats is the best approach for weight management.

Yes, if the taste of plain olive oil is unpleasant, you can mix it with a splash of lemon juice or warm water. This can also aid in digestion and make the experience more palatable.

For maximum health benefits, you should use high-quality extra virgin olive oil (EVOO). EVOO is the least processed and retains the most beneficial antioxidants and polyphenols.

Individuals with certain pre-existing health conditions, especially gallbladder issues or those on specific fat-restricted diets, should consult a healthcare professional before starting. It is also not recommended for anyone with a known sensitivity to olive oil.