What happens when you start drinking olive oil every day?

October 4, 2025 •

4 min read

Studies show that consuming as little as a half-tablespoon of olive oil daily can significantly lower the risk of cardiovascular disease, but what happens when you start drinking olive oil every day beyond a drizzle? While some tout it for enhanced health benefits, a daily shot has both pros and cons to weigh.

Quick Summary

A daily, moderate intake of olive oil can support heart health, aid digestion, and provide anti-inflammatory antioxidants. However, excessive consumption may lead to digestive upset or unintended weight gain due to its high calorie content. High-quality extra virgin olive oil is recommended.

Key Points

Heart Health Boost: Daily EVOO intake is linked to lower LDL cholesterol and a reduced risk of cardiovascular disease due to its monounsaturated fats and antioxidants.
Enhanced Gut Health: It can act as a natural laxative and supports a healthy gut microbiome, which is particularly effective when taken on an empty stomach.
Potent Anti-Inflammatory Effects: High-quality EVOO contains polyphenols like oleocanthal, which combat chronic inflammation throughout the body.
Calorie Moderation is Critical: Given that one tablespoon contains around 120 calories, excessive daily consumption can lead to unwanted weight gain.
Start Slow for Digestion: To avoid potential digestive upset, such as diarrhea or bloating, it is recommended to begin with a small amount, like a teaspoon, and increase gradually.
Drinking vs. Cooking: Drinking raw EVOO preserves the highest concentration of polyphenols and flavor, while cooking remains a healthy way to consume it despite some nutrient loss.

Understanding the 'Daily Shot' Trend

For centuries, olive oil has been a cornerstone of the Mediterranean diet, lauded for its health-promoting properties. The recent trend of drinking a 'shot' of olive oil daily, often on an empty stomach, is driven by the belief that direct, concentrated consumption maximizes its benefits. This practice is believed to intensify the intake of beneficial compounds like monounsaturated fats and antioxidants. However, it's essential to understand both the potential rewards and the risks before making it a daily habit.

The Potential Health Benefits of Daily Olive Oil Intake

Cardiovascular Protection

Decades of research have linked regular olive oil consumption to improved heart health, and daily intake reinforces these effects. Olive oil is rich in monounsaturated fatty acids (MUFAs), which can help reduce levels of low-density lipoprotein (LDL) cholesterol, often referred to as 'bad' cholesterol. Furthermore, the polyphenols found in extra virgin olive oil (EVOO) are potent antioxidants that protect cells from damage by free radicals, fighting inflammation and reducing the risk of heart disease. Studies have even shown that a daily intake of olive oil can lower the risk of premature death from heart-related issues.

Boosts Digestive and Gut Health

Drinking olive oil can be particularly beneficial for the digestive system. It acts as a mild, natural laxative, helping to ease constipation by lubricating the intestines and promoting regular bowel movements. Furthermore, EVOO is known to support healthy gut flora by promoting beneficial bacteria and protecting the gut lining. When taken on an empty stomach, it can stimulate the production of bile, which aids in digestion and nutrient absorption.

Powerful Anti-inflammatory and Antioxidant Effects

Beyond its heart-healthy fats, the powerful antioxidant and anti-inflammatory properties of EVOO are a major draw. Compounds like oleocanthal act similarly to non-steroidal anti-inflammatory drugs (NSAIDs) in the body, potentially reducing chronic inflammation. This can have far-reaching benefits, as chronic inflammation is a driver of many diseases, including cancer and neurodegenerative conditions. The high antioxidant content also helps protect cells from oxidative stress.

Additional Wellness Support

Skin Hydration: While topical application is common, some sources suggest that the essential fatty acids in olive oil can also contribute to skin hydration and health from the inside out.
Brain Function: Regular consumption has been linked to improved cognitive health and a potentially reduced risk of Alzheimer's disease.
Appetite Control: Taking a tablespoon of EVOO before meals can increase feelings of satiety, which may help with weight management.

The Risks and Considerations

While the benefits are plentiful, there are important factors to consider before drinking olive oil every day.

High Caloric Density

Olive oil is high in calories, with each tablespoon containing approximately 120 calories. Consuming multiple tablespoons daily can significantly increase your total calorie intake, potentially leading to weight gain if not accounted for in your overall diet.

Potential Digestive Issues

For some individuals, excessive intake can overwhelm the digestive system and have unwanted side effects. While a moderate amount can relieve constipation, too much can lead to diarrhea, bloating, or stomach cramps. It is wise to start with a small amount, like a teaspoon, and increase gradually to see how your body reacts.

Interactions with Medications

If you are taking medication for blood sugar or blood pressure, you should consult with a doctor before starting a daily olive oil regimen. Olive oil can naturally lower both blood sugar and blood pressure, and combining it with medication could cause levels to drop too low.

Drinking vs. Cooking: A Comparison

Many wonder if drinking olive oil offers superior benefits to simply using it in cooking. While both methods are healthy, there are key differences.


Aspect	Drinking Extra Virgin Olive Oil	Cooking with Olive Oil
Polyphenol Retention	Highest. Raw consumption preserves all antioxidants and volatile compounds.	Varies. High heat can reduce the polyphenol content, though it remains a healthy option.
Flavor Profile	Intense and pungent, especially with high-quality EVOO.	Flavor may mellow or change depending on cooking method and temperature.
Nutrient Absorption	Direct intake, potentially aiding immediate digestion, especially on an empty stomach.	Absorbed along with other nutrients in the meal, supporting overall digestion.
Caloric Density	Concentrated intake. 1-2 tablespoons can easily be consumed without displacing other foods.	Calories are spread throughout a meal and often replace other fats, aiding moderation.
Best Practice	Consumed in small, measured doses.	Drizzled over salads, used for sautéing, baking, or frying at appropriate temperatures for the oil type.

A Practical Guide to Daily Olive Oil Intake

Choose High-Quality Extra Virgin Olive Oil (EVOO): For drinking, select the highest quality EVOO. Look for transparency from the brand regarding harvest date and origin, as these factors impact polyphenol content and freshness.
Start Small: Begin with a teaspoon and gradually work your way up to one or two tablespoons per day to assess your body's tolerance.
Find Your Time: Many prefer taking it in the morning on an empty stomach for digestive benefits. Others prefer it before meals to help control appetite. You can also split the dose throughout the day.
Listen to Your Body: If you experience digestive distress, reduce the amount or try taking it with food. For some, incorporating EVOO into meals is a more comfortable option.

Conclusion: Moderation and Quality are Key

Drinking olive oil daily can offer concentrated doses of healthy fats, antioxidants, and anti-inflammatory compounds, supporting heart, gut, and cognitive health. However, it is not a magic bullet. Moderation is crucial to avoid side effects like digestive upset or weight gain due to its high caloric content. Choosing a high-quality extra virgin olive oil is also vital to ensure you are getting the most potent nutrients. Ultimately, incorporating a daily, moderate amount of high-quality EVOO into your diet—whether drunk directly or used in meals—is a sensible and effective way to harness its powerful health benefits.

For more information on the health benefits of the Mediterranean diet, which heavily features olive oil, you can visit the American Heart Association.

Frequently Asked Questions

Yes, in moderation, drinking a tablespoon or two of high-quality extra virgin olive oil daily can be a healthy habit. However, excessive consumption may lead to digestive issues or weight gain due to its high calorie content.

Many people prefer drinking olive oil in the morning on an empty stomach, as it may aid digestion and promote nutrient absorption. Alternatively, taking it before meals can help with appetite control.

Yes, olive oil can act as a natural and gentle laxative. A tablespoon taken on an empty stomach in the morning is a common remedy for constipation, as it helps lubricate the digestive system.

For maximum health benefits, you should always choose extra virgin olive oil (EVOO). It contains the highest levels of beneficial antioxidants and healthy fats compared to refined versions.

While olive oil is calorie-dense, its healthy fats can increase feelings of fullness, potentially helping to reduce overall calorie intake and support weight management. However, high consumption without moderation can lead to weight gain.

Yes, potential side effects of consuming too much olive oil include digestive issues like diarrhea, bloating, and cramps. It is also high in calories, which can lead to weight gain if not properly moderated.

Research does not conclusively show that drinking olive oil is superior to consuming it with food. Drinking it raw ensures you get the full flavor and nutrient profile, but incorporating it into meals is equally healthy and may be more sustainable for many.