What is the best time to drink a shot of olive oil? A guide to timing for health goals

October 29, 2025 •

3 min read

Recent studies have shown that populations following a Mediterranean diet, rich in olive oil, have a lower mortality rate from various diseases. The practice of drinking a shot of olive oil daily has gained popularity, leading many to ask: what is the best time to drink a shot of olive oil? This article explores the benefits of both morning and evening consumption based on your specific health objectives.

Quick Summary

The ideal time to consume a shot of high-quality extra virgin olive oil depends on individual health goals, whether it's for improved digestion, weight management, or sleep. Integrate this habit moderately with a balanced diet to avoid excessive calorie intake.

Key Points

Morning Consumption: Taking a shot of EVOO on an empty stomach can support weight management by promoting feelings of fullness and stimulating digestion.
Evening Consumption: A shot before bed may improve overnight digestion, support detoxification, and lead to more restful sleep.
Quality Matters: Always use high-quality Extra Virgin Olive Oil (EVOO) for maximum health benefits, as it retains the most antioxidants and healthy fats.
Check the Label: Look for a recent harvest date and protective dark glass or tin packaging to ensure freshness and quality.
Moderation is Key: Be mindful of the high calorie content of olive oil (approx. 120 calories per tablespoon) to avoid unintended weight gain.
No Magic Bullet: Drinking a shot of olive oil does not offer superior health benefits compared to incorporating it into your food, and some find the taste unpleasant.
Consider Your Body: Individuals with sensitive digestive systems may experience discomfort when drinking olive oil on an empty stomach, so it is advisable to start with small amounts.

Timing Your Olive Oil Shot: Morning vs. Evening

Determining the ideal time to take a shot of olive oil depends largely on your desired health outcome. Both morning and evening consumption offer unique benefits, and the best schedule is one that aligns with your specific wellness goals. However, it is important to remember that many of the general health benefits of olive oil come from regular, moderate consumption as part of an overall healthy diet, not necessarily from drinking it straight.

Benefits of a Morning Olive Oil Shot

Taking a tablespoon of extra virgin olive oil (EVOO) on an empty stomach has become a popular morning ritual, primarily for digestive health and satiety. It can help stimulate digestion and promote better intestinal transit, potentially relieving constipation. The monounsaturated fats may also increase feelings of fullness, supporting weight management by reducing appetite. Additionally, EVOO may help neutralize stomach acids for those prone to heartburn and potentially enhance nutrient absorption from later meals.

Advantages of a Bedtime Olive Oil Shot

For those with different priorities, a shot before bed can also be beneficial. It may improve overnight digestion and promote restful sleep, as the healthy fats can prevent nighttime hunger. Some believe it can aid detoxification by stimulating bile production overnight and help regulate blood sugar levels during the night.

Morning vs. Evening: Which is Right for You?


Goal	Ideal Time	Primary Rationale
Weight Management	Morning	Promotes satiety, reducing overall calorie intake throughout the day.
Constipation Relief	Morning	Lubricates the digestive tract and helps stimulate bowel movements early in the day.
Improved Sleep Quality	Evening	Aids overnight digestion and provides a feeling of fullness to prevent hunger-related waking.
Heart Health	Either	Benefits from regular consumption of healthy fats and antioxidants, regardless of time.
Reduced Acid Reflux	Morning	Coats the stomach lining before the day's meals begin, neutralizing stomach acid.
Overnight Detox	Evening	Supports liver function and stimulates bile production during the night.

Choosing High-Quality Extra Virgin Olive Oil

To maximize the health benefits, always use high-quality Extra Virgin Olive Oil (EVOO) for your shot. Refined oils lack the beneficial polyphenols and antioxidants found in EVOO.

When selecting EVOO, look for:

The Label: It should clearly state "Extra Virgin." "Light" only refers to flavor, not calorie content.
Harvest Date: Choose oil with a recent harvest date, as freshness is important for maintaining beneficial compounds.
Packaging: Dark glass bottles or tins protect the oil from light and heat, which can degrade its quality.
Certifications: Seals from organizations like the COOC or IOC indicate adherence to quality standards.

Moderation and Important Considerations

While a daily olive oil shot can be part of a healthy routine, moderation is crucial due to its high calorie content (around 120 calories per tablespoon). Excessive consumption can lead to weight gain if not balanced within your overall diet. A typical daily intake is one to two tablespoons.

Drinking olive oil straight can cause digestive discomfort, like an upset stomach or diarrhea, especially on an empty stomach. It's best to start with a smaller amount, such as a teaspoon, to see how your body reacts.

It's worth noting that current scientific evidence doesn't definitively prove that drinking olive oil is more beneficial than incorporating it into your meals. For instance, consuming olive oil with tomatoes can improve antioxidant absorption. If the taste of a straight shot is unappealing, you can still gain health benefits by using EVOO in cooking and dressings.

Conclusion

The best time to drink a shot of olive oil depends on your individual health goals. A morning shot may benefit those focused on digestion and weight management due to its satiety effects. For those prioritizing overnight digestion and sleep, an evening shot might be more suitable. Consistent, moderate use of high-quality Extra Virgin Olive Oil as part of a balanced diet is key to realizing its health benefits, regardless of the timing. Start with small amounts to assess tolerance and consider consulting a healthcare professional before making significant dietary changes. The American Heart Association is an authoritative source on olive oil's role in a healthy diet.

Frequently Asked Questions

The best time depends on your goals. A morning shot may aid digestion and weight management by promoting satiety. An evening shot can support overnight digestion and restful sleep.

Some anecdotal evidence and traditional wisdom suggest that consuming EVOO on an empty stomach may enhance nutrient absorption, support gut health, and combat constipation. However, specific research comparing this practice to other forms of consumption is limited.

Yes, for some people, especially those with sensitive digestive systems, drinking olive oil straight can cause gastrointestinal discomfort, such as acid reflux or diarrhea. Starting with a smaller amount can help mitigate this.

You should use high-quality Extra Virgin Olive Oil (EVOO). It is the least refined form and contains the highest concentration of beneficial compounds like polyphenols and antioxidants.

A daily intake of one to two tablespoons is commonly recommended for most adults. It is important to remember that olive oil is high in calories, so moderation is key to avoid weight gain.

While the monounsaturated fats in olive oil can increase satiety and potentially aid in weight management, drinking shots alone is not a weight loss solution. It is most effective as part of a calorie-controlled, balanced diet.

There is no conclusive scientific evidence to suggest that drinking olive oil provides more health benefits than consuming it with food. Using it in meals can even enhance the absorption of other nutrients.

Yes, incorporating olive oil into your diet is beneficial for heart health. It is rich in monounsaturated fats and antioxidants that can lower 'bad' LDL cholesterol and reduce inflammation, but these benefits come from regular consumption, not just a single shot.