What kind of olive oil to drink before bed? A definitive guide

October 6, 2025 •

3 min read

According to a landmark 2013 study, individuals consuming a Mediterranean diet rich in extra virgin olive oil (EVOO) experienced a significantly lower risk of heart-related issues. When exploring what kind of olive oil to drink before bed?, it is crucial to understand that not all olive oils offer the same potent health advantages.

Quick Summary

The highest quality, extra virgin olive oil is the best option for nighttime consumption. Its high polyphenol content and anti-inflammatory properties aid digestion, reduce inflammation, and may improve sleep quality.

Key Points

Choose High-Quality EVOO: Opt for cold-pressed, high-phenolic extra virgin olive oil to maximize health benefits and nutrient retention.
Read the Harvest Date: Always check for a recent harvest date, as freshness directly impacts polyphenol content and the oil's efficacy.
Pick Dark Bottles: Buy EVOO in dark glass or tin containers to protect the oil from light and prevent nutrient degradation and rancidity.
Expect a Peppery Flavor: A pungent, peppery kick in the back of your throat is a sign of high polyphenol content and overall quality.
Start with a Small Amount: Begin with a teaspoon or tablespoon to see how your body responds to incorporating olive oil into your nightly routine.
Understand Olive Oil Grades: Avoid refined or "light" olive oils, as they lack the beneficial compounds found in extra virgin varieties.

The Best Type of Olive Oil for Your Bedtime Routine

For maximum health benefits, high-quality Extra Virgin Olive Oil (EVOO) is the recommended choice. EVOO is produced through cold-pressing, a mechanical method that preserves its natural nutrients and beneficial compounds better than methods using heat or chemicals.

Key indicators of a quality EVOO include a fruity aroma, a peppery finish suggesting high antioxidant levels, and a distinctive flavor.

Why High-Phenolic EVOO is Recommended

High-phenolic EVOO is particularly beneficial due to its potent antioxidant and anti-inflammatory properties. The European Union recognizes olive oils with at least 250 mg/kg of polyphenols for their protective health benefits. Notable polyphenols in EVOO, such as oleocanthal, oleuropein, and hydroxytyrosol, are linked to its anti-inflammatory and health-protective effects.

Understanding the Grades: What to Avoid

It's important to differentiate between olive oil grades to ensure you get the health benefits you seek.

Refined Olive Oil: A blend of refined and virgin oil, this process removes defects but also reduces beneficial polyphenols, flavor, and aroma.
Light or Extra-Light Olive Oil: These are refined oils with minimal extra virgin oil, offering a neutral flavor but little antioxidant content.
Olive Pomace Oil: Extracted with heat and chemicals from leftover pulp, this is the lowest grade and not recommended for health benefits.

Benefits of a Bedtime Olive Oil Ritual

While not definitively proven to be better than other times, a nightly EVOO ritual may offer specific benefits for some individuals.

Improved Digestion and Constipation Relief: Olive oil can have a gentle laxative effect, potentially aiding digestion and promoting regularity.
Reduced Inflammation: High-phenolic EVOO's anti-inflammatory properties may help reduce systemic inflammation, potentially benefiting the body during sleep.
Enhanced Sleep Quality: By promoting fullness and potentially stabilizing blood sugar, olive oil may help prevent hunger-related sleep interruptions. Its compounds may also promote relaxation.
Skin Nourishment: Antioxidants and vitamin E in olive oil can support overnight skin regeneration.

How to Choose a High-Quality Extra Virgin Olive Oil

Selecting a quality EVOO is crucial. Look for:

Harvest Date: Essential for freshness; aim for oil from within the last 12-18 months. Avoid those with only a "best by" date.
Dark Packaging: Choose dark glass or opaque tins to protect the oil from light, which degrades quality.
Label Clarity: Look for "cold-pressed" or "first cold-pressed" and a specific origin.
Taste: Quality EVOO has a fresh, pungent, and peppery taste.

Consider purchasing from specialized vendors for higher quality and transparency. The North American Olive Oil Association offers further guidance on quality standards.

Extra Virgin vs. Refined Olive Oil: A Comparison


Feature	Extra Virgin Olive Oil (EVOO)	Refined Olive Oil (e.g., "Pure" or "Light")
Production Method	Cold-pressed; mechanical extraction only.	Refined using heat and/or chemicals to remove defects.
Nutrient Content	Highest levels of antioxidants and polyphenols.	Significantly lower nutrient content due to processing.
Flavor Profile	Rich, fruity, and complex with a peppery finish.	Mild, neutral, and less complex flavor.
Health Benefits	Maximum health benefits, including anti-inflammatory properties.	Fewer health benefits, primarily monounsaturated fats.
Ideal Use	Drizzling, dressings, dipping, low-to-medium heat cooking.	High-heat cooking, where a neutral flavor is desired.

Potential Risks and Considerations

While generally safe, consider these points before starting a nightly olive oil ritual:

Calorie Density: Olive oil is calorie-dense; moderation is key. A tablespoon or two can replace less healthy fats.
Digestive Sensitivity: Start with a small amount if you have a sensitive digestive system.
Consult a Healthcare Provider: Discuss significant dietary changes with a doctor, especially if you have health conditions or take medication.

Conclusion

For nightly anti-inflammatory, antioxidant, and digestive benefits, high-quality extra virgin olive oil is the recommended choice. A fresh, cold-pressed EVOO with high polyphenol content supports your body's natural repair while you sleep. A small amount, like a teaspoon or tablespoon, is sufficient to add this ancient, science-backed remedy to your nightly routine.

Frequently Asked Questions

Extra virgin olive oil is the best because it is minimally processed through cold-pressing, which preserves the highest concentration of beneficial compounds, like antioxidants and polyphenols, compared to other olive oil grades.

It is not recommended. Regular and light olive oils are heavily refined, a process that removes most of the beneficial polyphenols and complex flavor profiles found in extra virgin varieties.

Most people take one to two tablespoons. It is best to start with a smaller amount, like a teaspoon, to see how your body responds and to account for the oil's calorie density.

Drinking olive oil before bed may aid digestion, provide anti-inflammatory benefits during sleep, help stabilize blood sugar to prevent nighttime hunger, and promote overall heart health.

Yes, high-quality extra virgin olive oil can act as a mild laxative due to its texture. A nightly dose may help promote regular bowel movements and soothe the digestive tract.

When consumed in moderation as part of a balanced diet, olive oil is not typically linked to weight gain. Its healthy fats can increase feelings of fullness, potentially supporting weight management.

Look for labels that state 'extra virgin,' 'cold-pressed,' or 'first cold-pressed.' Checking for a harvest date and dark, opaque packaging is also key to ensuring maximum freshness and potency.