What Is the Best Olive Oil to Drink for Your Body?

November 1, 2025 •

4 min read

Extra virgin olive oil is a cornerstone of the Mediterranean diet, and research shows that a regular intake is linked to a lower risk of chronic diseases like heart disease. This guide explores what is the best olive oil to drink for your body to maximize its potent antioxidant and anti-inflammatory properties.

Quick Summary

Extra virgin olive oil, especially high-polyphenol varieties, is the ideal choice for drinking due to its richness in antioxidants and healthy fats. Fresher oils, often identified by a peppery taste, provide the most significant health benefits for heart health and digestive support.

Key Points

Choose EVOO Only: The highest grade, extra virgin olive oil, is the only type recommended for drinking due to its superior nutrient density.
Prioritize Polyphenols: Look for oils with high polyphenol content, often indicated by a peppery or bitter taste, for maximum antioxidant and anti-inflammatory effects.
Check for Freshness: A recent harvest date is a crucial indicator of higher polyphenol levels, as these compounds degrade over time.
Stick to a Moderate Dose: One to two tablespoons daily is a sensible amount to reap benefits without consuming excessive calories.
Consume When Comfortable: Whether on an empty stomach or with a meal, consistency is more important than timing. Some people prefer it with a meal to avoid digestive issues.
Protect Your Oil: Store olive oil in a dark glass bottle or tin, and in a cool, dark place, to preserve its delicate polyphenol content.

Why Extra Virgin is the Only Choice for Drinking

When it comes to drinking olive oil for health benefits, the grade is critically important. Only extra virgin olive oil (EVOO) should be considered. EVOO is the highest quality, least processed olive oil available. It is made from the first, cold pressing of the olives without the use of heat or chemical treatments, which helps it retain the highest concentration of the olives' natural compounds and antioxidants. Other grades, such as refined or light olive oil, have been chemically processed and stripped of these valuable nutrients. Therefore, any health-focused regimen involving olive oil should specify extra virgin quality to be effective.

What Makes an Olive Oil "Best" for Drinking?

Not all extra virgin olive oils are created equal. The most beneficial olive oils for direct consumption possess certain key characteristics that maximize their health-promoting compounds. These include high polyphenol content, freshness, and specific olive varietals known for their robust profiles.

The Importance of Polyphenol Content

Polyphenols are powerful antioxidants found naturally in olive oil, especially in extra virgin varieties. They are responsible for the oil's peppery, bitter, or pungent notes and are crucial for fighting oxidative stress and inflammation in the body. Olive oils with high polyphenol counts are often more robust in flavor and can offer a more significant health boost. Factors influencing polyphenol levels include the olive varietal, the harvest time (early harvests are typically higher), and processing methods. A tingling sensation or slight burn in the throat upon drinking is a good sign of high oleocanthal content, a type of polyphenol with potent anti-inflammatory effects comparable to ibuprofen.

Factors Affecting Olive Oil Quality

To ensure you are getting the best olive oil to drink, consider these key indicators:

Harvest Date: Look for the harvest date on the bottle. The fresher the oil, the higher its polyphenol count and overall quality. Polyphenol levels degrade over time.
Olive Varietal: Certain olive cultivars, such as Picual, Coratina, Koroneiki, and Moraiolo, are known for their high polyphenol levels. Some producers will specify the varietal on the label.
Packaging: Choose olive oil stored in dark glass bottles or tins. This protects the oil from light, which can accelerate the degradation of delicate polyphenols.
Taste Profile: A high-quality, high-polyphenol EVOO should have a distinct, complex flavor profile. Instead of being bland, it should exhibit fresh, fruity, or grassy notes with a noticeable peppery finish.

Comparison of Olive Oil Types for Drinking


Feature	Extra Virgin Olive Oil (EVOO)	Virgin Olive Oil	Refined/Pure/Light Olive Oil
Processing	Cold-pressed; no heat or chemicals.	Cold-pressed with slightly higher acidity.	Processed with heat and chemicals.
Polyphenols	High levels, offering antioxidant benefits.	Moderate levels, fewer than EVOO.	Low levels; most antioxidants stripped.
Monounsaturated Fats	High; rich in heart-healthy oleic acid.	High; retains many healthy fats.	Present but health benefits are diminished.
Flavor	Strong, robust, fruity, and peppery.	Milder and less complex than EVOO.	Bland and neutral; lacks flavor.
Best for Drinking?	Yes, the best option for health.	Acceptable, but less potent.	No, not recommended for drinking.

Best Practices for Drinking Olive Oil

Consuming olive oil directly is a matter of personal preference, and you can still reap the benefits by incorporating it generously into your daily diet. However, if you choose to drink it, follow these guidelines.

How Much to Drink

For health benefits, consuming about 1 to 2 tablespoons of extra virgin olive oil per day is generally recommended. This aligns with intake levels that provide a significant source of beneficial compounds without adding excessive calories to your diet. Start with a smaller amount, like a teaspoon, to see how your digestive system reacts before increasing your dosage.

When to Drink

There is no single correct time to drink olive oil. Many proponents suggest taking a tablespoon first thing in the morning on an empty stomach, believing it aids digestion and antioxidant absorption. Some find this can cause gastrointestinal distress, and for those individuals, drinking it with a meal is a better option. One way to enjoy it is to mix it with lemon juice, which can aid digestion and flavor. Ultimately, the key is consistency, not timing.

Conclusion

For those seeking to maximize the health benefits of drinking olive oil, the unequivocal choice is a high-quality, fresh, high-polyphenol extra virgin olive oil. Brands that specify recent harvest dates and high phenolic content offer the most potent antioxidant and anti-inflammatory properties for your body. While drinking it neat is a quick way to consume these compounds, incorporating it into your daily diet through dressings and finishing drizzles is just as effective and may be more palatable. By prioritizing freshness and quality, you can ensure your daily olive oil habit delivers significant advantages for your heart, brain, and overall health. For further reading, consult the Olive Wellness Institute on how to choose the best olive oil.

Frequently Asked Questions

Yes, it is generally safe to drink olive oil directly in moderation. However, some people with sensitive digestive systems may experience mild discomfort or nausea, so it is best to start with a small amount.

There is no strong scientific evidence suggesting that drinking olive oil is more beneficial than incorporating it into your food. Some nutrients are even better absorbed when consumed with other foods, like tomatoes.

A high-polyphenol olive oil often has a pungent, peppery, or slightly bitter taste that might cause a tingling sensation in the back of your throat. A recent harvest date and dark packaging are also good indicators.

Consuming excessive amounts of olive oil can lead to gastrointestinal issues like diarrhea and may contribute to weight gain due to its high calorie content. Moderation is key.

Some studies suggest that consuming a small amount of olive oil daily may have a mild laxative effect and help soften stools in people with constipation.

Many people drink olive oil on an empty stomach, particularly in the morning, to aid digestion. However, if this causes discomfort, taking it with a meal is an equally valid option.

Certain olive varieties are naturally richer in polyphenols. Examples of high-polyphenol cultivars include Coratina, Picual, Koroneiki, and Moraiolo.