What happens when you take a spoonful of olive oil every day?

October 29, 2025 •

3 min read

According to a study published in the Journal of the American College of Cardiology, people with higher olive oil consumption had a significantly lower risk of death from any cause over 28 years. Incorporating a spoonful of olive oil every day can offer potential health benefits, provided it is part of a balanced diet.

Quick Summary

Daily consumption of high-quality olive oil provides monounsaturated fats and antioxidants that may support heart and gut health. While some prefer drinking a raw spoonful, adding it to meals is an equally effective way to reap its nutritional rewards. Moderation is essential due to its high-calorie content.

Key Points

Heart Health: Regular olive oil intake, particularly EVOO, can help lower 'bad' (LDL) cholesterol and increase 'good' (HDL) cholesterol, supporting cardiovascular health.
Gut Health: The oil acts as a lubricant for digestion and its polyphenols function as prebiotics, promoting a healthy gut microbiome and easing constipation.
Antioxidant Power: Extra virgin olive oil is rich in antioxidants like polyphenols and oleocanthal, which combat oxidative stress and inflammation throughout the body.
Moderate Calorie Intake: A single tablespoon of olive oil is high in calories (about 120), so it should be consumed in moderation and balanced with your overall diet to avoid weight gain.
Choose Quality: For the most potent health benefits, select high-quality Extra Virgin Olive Oil, as it retains the highest concentration of beneficial compounds.
Flexible Consumption: You can consume olive oil as a straight shot, mix it into salad dressings, or drizzle it over meals, with different timings offering unique benefits like appetite control or metabolic support.
Strategic Timing: Taking olive oil before meals can reduce appetite, while morning intake may boost metabolism. Listen to your body to find the timing that works best.

The Science Behind a Spoonful of Olive Oil

Olive oil is rich in monounsaturated fatty acids (MUFAs), mainly oleic acid, and contains polyphenol antioxidants. These compounds are responsible for many of its health benefits. Polyphenols like oleocanthal have anti-inflammatory effects, and oleic acid is also linked to reduced inflammation.

Impact on Heart Health

Regular olive oil consumption is associated with improved heart health. The MUFAs can help lower 'bad' LDL cholesterol and increase 'good' HDL cholesterol. This, along with anti-inflammatory properties, can reduce plaque buildup in arteries. A meta-analysis in 2022 linked daily consumption of 10 grams of olive oil to a reduced risk of cardiovascular disease. A long-term study also showed that higher olive oil intake was connected to a lower risk of death from heart disease.

Benefits for Gut and Digestion

Olive oil can also support digestive health. It acts as a natural lubricant in the intestines, potentially easing constipation. The polyphenols in extra virgin olive oil (EVOO) act as prebiotics, fostering beneficial gut bacteria and a healthy gut microbiome. This balance aids digestion and may lessen inflammation in the gut. One study found that a daily teaspoon of olive oil helped soften stools in constipated patients.

Antioxidants and Anti-inflammatory Effects

EVOO's antioxidants fight oxidative stress, protecting cells from damage by free radicals, which contribute to chronic diseases. Its anti-inflammatory properties may also help manage inflammatory conditions like rheumatoid arthritis.

Other Potential Health Benefits

Potential benefits include improved blood sugar control, potential links to higher bone density, and possible support for brain function through reducing neuroinflammation.

Important Considerations and Potential Downsides

Olive oil is calorie-dense, so moderation is key to prevent weight gain. High-quality EVOO is recommended for maximum benefits due to its polyphenol content. Drinking it raw is generally safe but may cause mild digestive issues. Benefits are similar whether consumed straight or with food.

When and How to Take Your Daily Olive Oil

There's no single best time, but timings can align with goals. Morning intake may aid metabolism. Before meals might help with fullness. Evening consumption could support overnight digestion. If drinking isn't preferred, use it in dressings or drizzles.

Comparison of Olive Oil vs. Other Common Oils


Feature	Extra Virgin Olive Oil (EVOO)	Canola/Rapeseed Oil	Coconut Oil
Fat Profile	Highest in Monounsaturated fats (MUFAs)	Higher in Polyunsaturated fats (PUFAs); some MUFAs	Highest in Saturated fats
Antioxidants	Very high polyphenol content	Contains Vitamin E, but lacks polyphenols	Limited antioxidant content
Processing	Cold-pressed, unrefined	Refined and highly processed	Can be organic/virgin or refined
Best Uses	Dressings, finishing oil, low-to-medium heat cooking	High-heat cooking, neutral flavor	Best in moderation due to saturated fat

Conclusion: Is a Daily Spoonful Right for You?

Adding a spoonful of high-quality extra virgin olive oil to a balanced diet is generally safe and beneficial, aligning with Mediterranean diet research. It offers advantages for heart and gut health and inflammation. Choose quality EVOO and be mindful of calories. Consulting a healthcare professional is recommended before significant dietary changes. For more information on heart health, explore {Link: Yale School of Medicine https://medicine.yale.edu/news-article/olive-oil-and-heart-health/}.

Frequently Asked Questions

The health benefits of consuming olive oil are generally the same whether you drink it straight or add it to your food. Some studies even suggest that combining it with other foods, like vegetables, can increase the absorption of certain nutrients.

There is no definitive 'best' time. Many people prefer taking it in the morning on an empty stomach to kickstart digestion, or before meals to control appetite. Others take it at night to aid overnight digestion.

While a spoonful of olive oil contains calories, its monounsaturated fats can promote satiety, helping to reduce overall calorie intake. It's not a weight-loss cure-all, but it can be a helpful tool when used in the context of a balanced, calorie-controlled diet.

Extra Virgin Olive Oil (EVOO) is the best choice for daily intake. It is the least processed and contains the highest concentration of beneficial antioxidants and polyphenols.

Potential side effects include gastrointestinal discomfort like acid reflux or diarrhea for those with sensitive systems, and weight gain if the high calorie count is not balanced by overall dietary changes.

Yes, olive oil can help relieve constipation. It acts as a lubricant for the intestines and can soften stools. A 2014 study found it to be as effective as a mineral oil stool softener for this purpose.

A daily intake of 1 to 2 tablespoons is often recommended to reap the health benefits. This amount is generally considered safe and effective for most healthy adults.

No, drinking olive oil every day in moderation is not bad for you, assuming you have no specific medical contraindications or allergies. It's a key component of the heart-healthy Mediterranean diet.