What Happens When You Drink Olive Oil Every Day? A Deep Dive into Daily Consumption

October 18, 2025 •

5 min read

Research has shown that consuming just half a tablespoon of olive oil daily may significantly lower the risk of heart disease. But what happens when you drink olive oil every day in larger quantities, and is it better than simply using it in your cooking?

Quick Summary

Drinking olive oil daily, especially the extra virgin variety, can offer substantial health benefits like improved heart function and gut health due to its healthy fats and antioxidants. However, excessive intake must be avoided to prevent weight gain and potential digestive issues.

Key Points

Heart Health: Daily intake of olive oil, especially EVOO, is linked to a lower risk of heart disease by improving cholesterol and blood pressure.
Antioxidant Power: The polyphenols in olive oil provide anti-inflammatory benefits, protecting cells from damage caused by free radicals.
Digestive Aid: In moderate amounts, olive oil can help soften stools and promote a healthy gut microbiota, potentially easing constipation.
Calorie Considerations: Due to its high calorie density, excessive consumption can lead to weight gain if not balanced within your overall diet.
No Magic Bullet: Scientific evidence does not support claims that drinking olive oil neat is more beneficial than incorporating it into food.
Choose Quality: Extra virgin olive oil (EVOO) is the best choice as it retains the highest levels of beneficial antioxidants and compounds.
Listen to Your Body: High quantities, especially on an empty stomach, can cause digestive issues like diarrhea or nausea in some individuals.

For centuries, olive oil has been a staple of the Mediterranean diet, renowned for its diverse health benefits. Recent trends on social media, however, have popularised the practice of drinking olive oil straight, often in the morning, to supercharge its effects. While olive oil is undoubtedly a healthy fat, understanding the nuances of how and how much to consume is vital.

The Benefits of Daily Olive Oil Consumption

Cardiovascular Support

One of the most well-documented benefits of olive oil is its positive impact on heart health. It is rich in monounsaturated fats, primarily oleic acid, which helps to lower 'bad' LDL cholesterol while increasing 'good' HDL cholesterol. Daily, moderate consumption has been shown to reduce blood pressure and lower the risk of stroke, making it a cornerstone of heart-healthy eating. In fact, one long-term study found that consuming more than half a tablespoon daily was associated with a lower risk of death from cardiovascular disease.

A Rich Source of Protective Compounds

High-quality extra virgin olive oil (EVOO) is a powerful source of antioxidants, including polyphenols and vitamin E. These compounds play a crucial role in fighting oxidative stress and chronic inflammation, which are major drivers of many diseases, including cancer and neurological disorders. One specific compound, oleocanthal, acts similarly to ibuprofen in reducing inflammation. Regular consumption helps protect cells from damage and bolsters the body's defenses against external attacks.

Supporting Gut Health

Daily olive oil intake can be a boon for digestive wellness. Its smooth texture can act as a natural, mild laxative, helping to soften stools and promote regular bowel movements, an effect found to be as effective as mineral oil in one study. The polyphenols in EVOO also act as a prebiotic, promoting a healthy balance of gut microbiota by increasing beneficial bacteria like Bifidobacteria.

Effects on Weight and Metabolism

Although olive oil is calorie-dense, studies have shown that it can be a part of a successful weight management strategy when consumed in moderation. The healthy fats increase satiety, helping you feel full for longer and reducing the urge to snack. Replacing less healthy fats like butter with olive oil is a key strategy. Furthermore, olive oil is associated with better blood sugar control and improved insulin sensitivity, which can reduce the risk of type 2 diabetes.

The Potential Downsides and Risks

The High Calorie Load

Every tablespoon of olive oil contains approximately 120 calories. While these are healthy calories, consuming multiple tablespoons on top of your regular diet can easily lead to a calorie surplus, which results in weight gain. The practice of drinking shots of olive oil, therefore, is not a recommended weight-loss strategy but rather a high-calorie addition that must be balanced.

Digestive Discomfort

For some individuals, especially when consumed in large quantities on an empty stomach, drinking olive oil can cause digestive issues. The high fat content can upset the digestive system, potentially leading to symptoms such as diarrhea, bloating, stomach cramps, or nausea. It is advisable to start with small amounts and see how your body reacts.

Nutrient Displacement and Imbalance

By relying heavily on olive oil, you may inadvertently displace other important nutrients and food groups from your diet. While olive oil is excellent, it is not a complete food. Over-reliance can lead to imbalances, especially in other essential fatty acids, and deprive your body of the fiber, vitamins, and minerals found in whole foods. A balanced diet, rich in a variety of vegetables, fruits, and lean proteins, remains the gold standard for overall health.

How to Incorporate Olive Oil into Your Diet

For most people, the most effective and pleasant way to reap the benefits of olive oil is by incorporating it into meals, not by drinking it straight. Here are some practical ways to do so:

Salad Dressings: Whisk EVOO with balsamic vinegar or lemon juice for a simple, homemade dressing.
Dipping Oil: Serve it with crusty, whole-grain bread for a flavourful appetizer.
Roasting Vegetables: Drizzle vegetables with olive oil before roasting to enhance their flavour and nutritional value.
Cooking and Sautéing: Replace butter or other less-healthy fats with EVOO when cooking at low to medium temperatures.
Pasta and Soups: Finish a dish with a drizzle of olive oil just before serving to add richness and flavor.

Drinking Olive Oil vs. Consuming It with Food


Feature	Drinking Olive Oil Straight	Consuming with Food (e.g., Mediterranean Diet)
Scientific Support	Limited evidence suggesting added benefit over dietary inclusion.	Strong, extensive research linking it to longevity and reduced chronic disease risk.
Nutrient Absorption	Can provide a concentrated dose of fat-soluble vitamins (E, K) and polyphenols.	Enhances the absorption of fat-soluble vitamins and antioxidants from other foods in the meal, such as tomatoes.
Digestive Impact	Higher risk of digestive discomfort, such as diarrhea or nausea, in sensitive individuals.	Lower risk of digestive issues, as it is consumed in smaller quantities alongside other foods.
Calorie Control	Higher risk of excessive calorie intake and potential weight gain due to drinking large volumes.	Easier to manage overall calorie intake when portioned as part of a meal or dressing.
Culinary Experience	Minimal flavor enjoyment; some find the taste and texture unpleasant.	Enhances the flavour of meals and is a key part of many delicious recipes.

The Verdict: Moderation is Key

While the trend of drinking olive oil neat has gained traction, the bulk of scientific evidence points towards the benefits coming from regular, moderate consumption as part of a balanced diet, like the Mediterranean diet. There is no compelling scientific proof that drinking shots of olive oil offers superior benefits to using it in your cooking or dressings. Choosing a high-quality extra virgin olive oil and using it to replace less healthy fats is the most effective and sustainable way to improve your health. As with any dietary change, consulting a healthcare professional is wise, especially if you have pre-existing health conditions or are on medication.

Conclusion: Weighing the Pros and Cons of Drinking Olive Oil

Drinking olive oil every day can certainly provide a concentrated dose of healthy fats and antioxidants, offering benefits for heart and gut health. However, this practice comes with drawbacks, including the risk of excess calorie intake, weight gain, and digestive distress. Ultimately, the proven path to long-term wellness lies not in trendy wellness shots, but in the mindful and moderate integration of high-quality extra virgin olive oil into a varied and balanced diet.

One resource with more information about the Mediterranean diet and the role of olive oil is the American Heart Association.

Frequently Asked Questions

Scientific evidence does not suggest that drinking olive oil is superior to consuming it with food. Incorporating it into a balanced diet, such as a salad dressing or for cooking, is the most effective and widely-recommended way to receive its benefits.

A common recommendation is 1 to 2 tablespoons (about 15-30 ml) of extra virgin olive oil per day. This allows you to reap the health benefits without adding excessive calories to your diet.

While the healthy fats in olive oil can increase satiety and support weight management, drinking excessive amounts can lead to weight gain due to its high calorie content. It is most beneficial for weight loss when used to replace other, less healthy fats.

Yes, excessive consumption can lead to side effects such as digestive discomfort, diarrhea, bloating, and potential weight gain due to its high calorie density. For individuals with sensitive stomachs, it may cause issues, especially on an empty stomach.

Yes, extra virgin olive oil (EVOO) is less processed and retains the highest levels of beneficial compounds like polyphenols and antioxidants. Refined olive oil loses many of these nutrients during processing.

In large quantities, yes. Olive oil can act as a natural, mild laxative. Consuming an excessive amount may cause digestive upset and lead to diarrhea in some individuals, particularly those with sensitive digestive systems.

Regular olive oil consumption has been shown to help lower blood pressure, especially when it replaces less healthy fats in the diet. However, those already on blood pressure medication should monitor their intake and consult a doctor.

There is no definitive "best" time, and the optimal timing may vary by individual. Some people drink a tablespoon in the morning for digestion, but incorporating it throughout the day with meals, like in a salad dressing or cooked food, ensures balanced intake.