What is the best oil to drink in the morning? A guide to starting your day right.

October 4, 2025 •

3 min read

While fats were once demonized, recent dietary research shows that incorporating healthy oils can provide powerful benefits, and consuming a small amount in the morning is becoming a popular practice. So, what is the best oil to drink in the morning? The answer depends on your specific health goals, with top contenders including Extra Virgin Olive Oil (EVOO), MCT oil, and flaxseed oil, each offering unique advantages.

Quick Summary

This guide compares Extra Virgin Olive Oil, MCT oil, and flaxseed oil, detailing how each can support different health goals when consumed in the morning, such as improving digestion, boosting energy, and aiding weight management. It offers practical advice for choosing the right oil and incorporating it safely into a daily routine.

Key Points

Extra Virgin Olive Oil (EVOO): Rich in monounsaturated fats and antioxidants, EVOO supports heart health and acts as a digestive aid, particularly against constipation.
MCT Oil: Provides a quick, sustained energy boost and enhances mental clarity by rapidly converting into ketones, which is ideal for a fast-acting morning fuel.
Flaxseed Oil: Offers a potent plant-based source of omega-3 (ALA), providing anti-inflammatory benefits, but must be consumed raw and kept refrigerated.
Consider Your Goals: Choose EVOO for general wellness and heart health, MCT oil for energy and weight management support, and flaxseed oil for omega-3 and anti-inflammatory needs.
Dosage and Method: Start with a small amount (1-2 teaspoons) to gauge tolerance. You can take it straight, mix it with water and lemon, or add it to a smoothie or toast to make it more palatable.
Quality Matters: Always select high-quality, cold-pressed oils. For olive oil, look for 'extra virgin' and a recent harvest date to ensure maximum nutrient content.
Listen to Your Body: Pay attention to how your body reacts to avoid potential side effects like digestive upset. Consult a doctor before starting any new dietary practice.

The Morning Ritual: Choosing Your Oil

Starting the day with a dose of healthy oil is a popular habit supported by science. The choice of oil should align with specific health objectives, such as improving digestion, boosting energy, or managing weight. High-quality, plant-based fats offer various health benefits when incorporated into a daily routine.

Extra Virgin Olive Oil (EVOO): The Mediterranean Champion

Extra Virgin Olive Oil (EVOO) is a widely studied oil suitable for raw consumption and a key component of the Mediterranean diet. Consuming it in its raw form maximizes its nutritional value.

Cardiovascular Health: Rich in monounsaturated fats like oleic acid, EVOO can help improve cholesterol levels, potentially reducing heart disease risk.
Digestive Support: EVOO can aid digestion by acting as a lubricant for the intestines, potentially alleviating constipation. It may also support beneficial gut bacteria.
Anti-Inflammatory Properties: EVOO contains antioxidants like oleocanthal with anti-inflammatory effects.
Antioxidant Power: Its polyphenols and vitamins help protect cells from oxidative stress.

MCT Oil: The Energy and Metabolism Catalyst

MCT oil, derived from coconut oil, is popular, especially among those on ketogenic diets. MCTs are rapidly absorbed and converted into ketones, which serve as a quick energy source.

Instant Energy Boost: MCTs are quickly metabolized by the liver, providing energy without the typical carb-related energy crash.
Aids Weight Management: MCT oil may help manage weight by increasing feelings of fullness and potentially reducing calorie intake.
Enhances Mental Clarity: Ketones produced from MCTs can fuel the brain, potentially improving focus.
Boosts Metabolism: Regular MCT oil consumption may improve metabolic efficiency.

Flaxseed Oil: A Plant-Based Omega-3 Source

Flaxseed oil is a good plant-based source of omega-3 fatty acids, particularly ALA, which the body can convert into EPA and DHA.

Reduces Inflammation: The omega-3s in flaxseed oil offer anti-inflammatory benefits.
Supports Digestive Health: Similar to EVOO, flaxseed oil can act as a lubricant to support regular bowel movements.
Supports Heart Health: Flaxseed oil's fats can help lower certain types of cholesterol and triglycerides.

Which Oil is Right for You? A Comparative Guide


Feature	Extra Virgin Olive Oil (EVOO)	MCT Oil	Flaxseed Oil
Primary Benefit	Heart health, anti-inflammatory, digestion	Quick energy, metabolism, satiety	Omega-3 source, anti-inflammatory
Ideal For	General wellness, digestive regularity, managing inflammation	Energy boost, cognitive function, keto support	Vegan omega-3 source, reducing inflammation
Best Time to Take	Morning, on empty stomach or with breakfast	Morning, in coffee or smoothie for energy	Morning, raw in smoothies or dressings
Key Fats	Monounsaturated fats (oleic acid)	Medium-chain triglycerides (MCTs)	Polyunsaturated fats (ALA, omega-3)
Stability	Moderate heat, but best consumed raw for maximum benefits	High heat, stable	Very fragile, must not be heated
Storage	Cool, dark place, away from heat and light	Cool, dark place	Refrigerate to prevent rancidity

How to Incorporate Oils into Your Morning Routine

When adding oil to your morning routine, begin with a small amount (one teaspoon) and gradually increase as tolerated. Taking it with food or mixing it with other ingredients can help. Always choose high-quality, cold-pressed oils and check for freshness, especially with olive oil.

Potential Downsides and Important Considerations

While beneficial, oils are high in calories, and excessive consumption can lead to weight gain. The benefits of oils are best realized as part of a balanced diet and active lifestyle. Individuals with health conditions should consult a healthcare professional before adding oil to their routine.

Conclusion: Making an Informed Choice

The best oil to drink in the morning depends on individual health goals. EVOO is a great all-around option for heart and digestive health. MCT oil is ideal for energy and metabolic support, particularly on a keto diet. Flaxseed oil provides a potent plant-based omega-3 source and anti-inflammatory benefits but must be consumed raw. Understanding each oil's properties helps in selecting the right one for your morning routine and nutritional needs.

Frequently Asked Questions

Drinking oil in the morning, particularly raw, unheated oil like extra virgin olive oil, preserves its full nutritional benefits, including sensitive antioxidants and fatty acids that can degrade with heat. This provides a concentrated dose of health-promoting compounds to start the day.

Yes, some oils can aid in weight loss. For example, MCT oil can boost metabolism and increase feelings of fullness, potentially reducing overall calorie intake. Olive oil can also promote satiety and help manage weight when used in a balanced diet.

Many people prefer drinking oil on an empty stomach to potentially enhance absorption and 'jumpstart' the digestive system, as is common with olive oil. However, some individuals with sensitive stomachs might experience discomfort. You can also mix it with food if needed.

Potential side effects include gastrointestinal issues like diarrhea or acid reflux, especially if you have a sensitive digestive system or consume too much at once. Oils are also high in calories, so excessive intake could lead to weight gain.

Flaxseed oil contains delicate polyunsaturated fats, including omega-3s, that are easily destroyed by heat, light, and oxygen. Heating it can cause it to go rancid and lose its health benefits, so it should be used raw, in dressings or smoothies.

Yes, mixing oil with other ingredients is a great way to improve palatability. A classic combination is olive oil with a splash of lemon juice. You can also blend oils into a morning smoothie or drizzle them over food.

It is always a good practice to consult with a healthcare professional before adding any new dietary supplements to your routine, especially if you have pre-existing health conditions or are taking medications.

Unrefined oils, like extra virgin olive oil, are extracted with minimal processing and retain more of their natural nutrients, antioxidants, and flavor, making them ideal for raw consumption. Refined oils are more processed, often using chemicals, and lose many beneficial compounds.