What is the right time to take olive oil?

January 11, 2026 •

3 min read

Recent research shows that regular olive oil consumption, a cornerstone of the Mediterranean diet, is associated with a lower mortality rate from various diseases. Choosing what is the right time to take olive oil can help you target specific health goals, from boosting your metabolism to supporting better sleep.

Quick Summary

The best time to consume extra virgin olive oil depends on individual health goals, with morning, pre-meal, and evening timings offering distinct benefits for metabolism, digestion, and appetite control.

Key Points

Morning on an Empty Stomach: Can help stimulate digestion, boost metabolism, and enhance nutrient absorption, making it a popular ritual to start the day.
Before Meals: Consuming extra virgin olive oil 20-30 minutes prior to eating can promote satiety and help control appetite, which may aid in weight management.
Before Bed: A nighttime dose of olive oil can support overnight digestive processes, potentially improving sleep quality by stabilizing blood sugar levels.
Quality Over Timing: The benefits are maximized with consistent, daily consumption of high-quality extra virgin olive oil, as opposed to a specific time of day.
Listen to Your Body: While generally safe, monitor how your body responds to olive oil on an empty stomach, as some may experience digestive discomfort.

Timing Your Olive Oil for Maximum Health Benefits

For centuries, olive oil has been celebrated not only for its culinary uses but also for its profound health benefits. From reducing inflammation to supporting cardiovascular health, the properties of high-quality extra virgin olive oil (EVOO) are well-documented. While consistency is more crucial than the precise time of day, strategic timing can help amplify certain effects, aligning with your personal wellness objectives.

The Morning Ritual: Starting Your Day with EVOO

Consuming olive oil first thing in the morning, often on an empty stomach, has become a popular wellness trend. Taking 1 to 2 tablespoons of high-quality EVOO on an empty stomach may offer benefits such as helping to lubricate the digestive system, which could provide a gentle laxative effect and potentially relieve constipation. Some believe it helps kickstart metabolism and enhances the absorption of antioxidants and vitamins. Starting the day with healthy fats may also help stabilize blood sugar levels. Many choose to drink it straight or mix it with lemon juice.

Strategic Pre-Meal Consumption

Taking olive oil about 20-30 minutes before a meal can be beneficial for those focusing on weight management or appetite control. The healthy monounsaturated fats in EVOO can promote satiety, potentially leading to consuming fewer calories. This pre-meal intake may also help lower post-meal glucose levels.

The Nightcap: Before Bedtime

Consuming olive oil before bed may aid in overnight bodily processes. This timing could offer benefits such as supporting smoother nighttime digestion, reducing inflammation, enhancing sleep quality by stabilizing blood sugar, and supporting cellular repair while you sleep.

Comparison of Intake Timings


Feature	Morning Intake	Evening Intake
Primary Benefit	Boosts metabolism and aids digestion	Supports overnight repair and aids sleep
Effect on Appetite	Promotes early satiety, controls hunger	May curb late-night snacking and cravings
Digestive Impact	Lubricates intestines, helps with constipation	Aids smoother digestion overnight
Cellular Repair	Absorbs nutrients efficiently after a fast	Supports antioxidant activity during sleep
Energy Levels	May provide sustained energy throughout the day	Stabilizes blood sugar to prevent late-night crashes

Key Considerations and Best Practices

Regardless of when you choose to take olive oil, keep these practices in mind:

Choose Extra Virgin: Always opt for high-quality extra virgin olive oil (EVOO) due to its minimal processing and higher concentration of beneficial compounds.
Consistency is Key: Regular daily consumption is the most important factor for long-term benefits.
Dosage Matters: While 1 to 2 tablespoons daily is a common recommendation, consider your overall dietary needs as olive oil is calorie-dense.
Listen to Your Body: Monitor your response, especially when taking it on an empty stomach, as some may experience digestive discomfort.

Incorporating Olive Oil into Your Routine

There are many easy ways to make olive oil a regular part of your day:

For breakfast: Drizzle it over avocado toast or mix it into oatmeal.
With meals: Use it in salad dressings or as a finishing oil for dishes.
Before bed: Mix a tablespoon with herbal tea or drizzle it over a light snack.

Conclusion

The ideal time to take olive oil is personal and depends on your health goals. Morning intake may aid digestion and metabolism, while evening intake can support overnight recovery and sleep. Taking it before meals may assist with weight management. The key is consistent use of high-quality extra virgin olive oil as part of a healthy lifestyle. Find a routine that works best for you.

For more detailed information on the benefits and usage of extra virgin olive oil, consult reputable nutritional resources like the National Institutes of Health(https://pmc.ncbi.nlm.nih.gov/articles/PMC4425030/).

Frequently Asked Questions

There is no definitive "better" time to take olive oil; it depends on your health goals. Morning intake can support metabolism and digestion, while evening intake may aid sleep quality and overnight recovery.

Taking olive oil on an empty stomach may help kickstart digestion, stimulate metabolism, and improve the absorption of nutrients. It is also believed to have a lubricating effect on the digestive system.

A common recommendation is 1 to 2 tablespoons of high-quality extra virgin olive oil per day. However, since it is calorie-dense, it is best to adjust the amount based on your overall dietary and caloric needs.

Yes, taking olive oil before bed may help with weight loss. Its healthy fats can promote satiety, potentially reducing late-night snacking and managing blood sugar levels during sleep.

If you dislike the taste of plain olive oil, you can mix it with a splash of lemon juice, add it to smoothies, drizzle it over a salad, or incorporate it into a balanced breakfast.

Some individuals with sensitive digestive systems may experience gastrointestinal discomfort, such as acid reflux or diarrhea, when consuming olive oil on an empty stomach. It is recommended to start with a smaller amount and monitor your body's response.

Yes, the type of olive oil is very important. To maximize health benefits, you should use high-quality extra virgin olive oil (EVOO). EVOO is cold-pressed and contains a higher concentration of beneficial antioxidants and polyphenols compared to refined olive oil.