What type of olive oil should you take before bed? An essential guide

October 21, 2025 •

4 min read

According to the Mediterranean diet tradition, a spoonful of high-quality extra virgin olive oil is often consumed daily, and many suggest taking it just before bed. This practice has sparked curiosity about what type of olive oil should you take before bed to reap the most benefits. The answer lies in understanding the processing and nutritional content of different grades.

Quick Summary

Choose high-polyphenol extra virgin olive oil for its superior nutritional profile and health benefits. This quality oil supports better digestion and may aid sleep, but regular consumption is the key factor. For optimal results, check the harvest date and look for dark, protective packaging.

Key Points

Go for Extra Virgin Olive Oil (EVOO): Choose high-quality EVOO, as it contains the most health-promoting compounds and has undergone the least processing.
Prioritize High Polyphenols: A spicy or peppery finish indicates high antioxidant content, which is beneficial for health and a marker of quality.
Check the Harvest Date: Fresher oils retain more polyphenols and flavor, so look for a recent harvest date on the label.
Store Properly: Always choose olive oil in dark glass bottles or tins and store it in a cool, dark place to protect it from light degradation.
Start with 1-2 Tablespoons: A small, consistent daily dose is often recommended for maximum benefits without excessive calorie intake.
Potential Pre-Bed Benefits: High-quality EVOO may support better digestion, reduce inflammation, and promote a feeling of fullness that aids sleep.

For those looking to incorporate a health-boosting ritual into their nightly routine, selecting the right olive oil is crucial. The quality, processing method, and polyphenol content directly impact the health benefits, especially when consumed on its own. While a pre-bedtime shot of olive oil is a modern trend, its underlying health benefits come from consistent intake as part of a balanced diet.

Why High-Quality Extra Virgin Olive Oil is Best

Extra virgin olive oil (EVOO) is the highest grade available and is derived solely from the mechanical cold-pressing of olives. Unlike refined olive oils, this process does not use high heat or chemical solvents, which preserves the oil's natural flavor, nutrients, and antioxidants. The health-promoting compounds responsible for the most significant benefits are called polyphenols.

Rich in Antioxidants: Extra virgin olive oil is packed with powerful antioxidants, such as oleocanthal, hydroxytyrosol, and oleuropein, which combat oxidative stress and inflammation in the body.
Anti-Inflammatory Properties: The polyphenol oleocanthal in EVOO has a similar anti-inflammatory effect to ibuprofen. This can help reduce inflammation, which is linked to many chronic diseases and can disrupt sleep.
Healthy Monounsaturated Fats: EVOO consists primarily of oleic acid, a monounsaturated fat that supports heart health and can help manage cholesterol levels.

How to Select a Superior Olive Oil

With many options on the market, knowing how to spot a high-quality EVOO is essential for maximizing your benefits. Here are key characteristics to look for:

"Cold-Pressed" Label: This indicates the oil was extracted at a temperature below 80.6°F (27°C), preserving its delicate nutrients and flavor compounds.
Harvest Date: Look for a recent harvest date, as fresher olive oil contains a higher concentration of polyphenols and antioxidants.
High Polyphenol Content: The robust, peppery, or spicy taste at the back of the throat is a strong indicator of high polyphenol levels. Some bottles may even list polyphenol content in milligrams per kilogram.
Low Acidity: A low acidity level (preferably below 0.3%) signifies that the olives were fresh, healthy, and processed promptly.
Protective Packaging: Since light and air degrade olive oil quality, choose products packaged in dark glass bottles or tins to protect the oil from oxidation.

Potential Benefits of Olive Oil Before Bed

While the general benefits of consuming high-quality EVOO apply at any time, a pre-bedtime serving may offer specific advantages.

Improved Digestion: Olive oil can have a mild laxative effect and soothe the digestive system, potentially offering relief from constipation and promoting smoother digestion throughout the night.
Enhanced Sleep Quality: The feeling of satiety from the healthy fats can prevent late-night hunger pangs that might otherwise disrupt sleep. The anti-inflammatory effects can also contribute to a state of relaxation.
Enhanced Nutrient Absorption: Consuming olive oil can optimize the body's absorption of fat-soluble vitamins, including A, D, E, and K, aiding the body's overnight restorative processes.

Extra Virgin vs. Refined Olive Oil: A Comparison


Feature	Extra Virgin Olive Oil (EVOO)	Refined Olive Oil (Light, Pure)
Processing	Cold-pressed; no chemicals or heat used.	Uses heat and chemical solvents to extract and refine.
Health Benefits	Superior nutritional profile with high antioxidant and anti-inflammatory properties.	Contains healthy monounsaturated fats, but significantly fewer antioxidants.
Polyphenols	High concentration of beneficial polyphenols.	Low concentration of polyphenols, most are removed during refining.
Taste	Fresh, complex, often with bitter or peppery notes.	Mild, neutral flavor.
Price	Typically more expensive due to minimal processing and higher quality.	Less expensive due to lower quality olives and refining process.
Best Use	Best for raw applications like dressings, dipping, or low-heat cooking to preserve nutrients.	Suitable for high-heat cooking and baking where a neutral flavor is desired.

Incorporating Olive Oil into Your Nightly Routine

For those who wish to try the pre-bedtime ritual, here are a few simple ways to consume it:

Straight Shot: Simply take a tablespoon of high-quality EVOO on its own. The peppery, pungent flavor is a sign of its potency.
With Lemon Juice: Mix a tablespoon of EVOO with a squeeze of fresh lemon juice to create a more palatable tonic.
Over a Light Meal: Drizzle EVOO generously over a small salad or steamed vegetables for your evening meal. This helps with digestion and provides a feeling of fullness.

Debunking Common Olive Oil Myths

Numerous myths about olive oil persist. Clarifying these can help you make a more informed choice.

Myth: You Can't Cook with Extra Virgin Olive Oil

Fact: High-quality EVOO is stable and has a smoke point high enough for most home cooking, including sautéing and roasting. The high antioxidant content also helps protect the oil from degradation at higher temperatures.

Myth: The Darker the Color, the Better the Quality

Fact: The color of olive oil is not an indicator of its quality. Color can vary based on olive variety and harvest timing. Professional tasters use dark-tinted glasses to avoid any bias related to color.

Myth: All Extra Virgin Olive Oils are the Same

Fact: Quality can differ dramatically depending on olive variety, harvest method, milling, and bottling. Factors like early harvesting and immediate cold-pressing yield higher polyphenol content and superior quality.

Conclusion

When it comes to answering the question of what type of olive oil should you take before bed, the consensus among experts is clear: opt for a high-quality, cold-pressed, extra virgin olive oil with a high polyphenol content. While consuming olive oil consistently throughout the day provides the most significant health benefits, a nightly ritual offers potential advantages for digestion and sleep quality. To ensure you are getting the best product, pay close attention to the harvest date, packaging, and the oil's distinctive peppery taste. Remember that moderation is key, and this habit should complement, not replace, a balanced diet and healthy lifestyle.

For more comprehensive information on selecting quality olive oil, resources from organizations like the UC Davis Olive Center can be very helpful.

UC Davis Olive Center

Frequently Asked Questions

No, many cultures consume olive oil before bed to support digestion and overall wellness. However, moderation is key due to its high-calorie content, with 1 to 2 tablespoons being a typical dose.

While not a direct sleep aid, olive oil's anti-inflammatory properties and its ability to promote a feeling of satiety can prevent late-night hunger and help create a more relaxed state, potentially contributing to more restful sleep.

You can mix it with a squeeze of lemon juice, blend it with honey, or drizzle it over a light evening salad to make it more palatable.

High-polyphenol olive oils often have a noticeable peppery, bitter, or spicy flavor. Some may even cause a slight cough in the back of your throat, which is a key indicator of its potency.

When consumed in moderation (1-2 tablespoons) as part of a balanced diet, olive oil is unlikely to cause weight gain. Its healthy fats can help manage appetite and promote satiety.

While regular olive oil contains healthy fats, the refining process strips away many of the beneficial antioxidants and polyphenols. For maximum health benefits, high-quality EVOO is the best choice.

Storing EVOO in a cool, dark place is best. Refrigeration can cause it to become cloudy and solidify, though this doesn't harm the oil. Proper storage prevents oxidation from light and heat.

No, the color of olive oil is not a reliable indicator of quality. It can vary based on olive variety and harvest timing. Professional tasters use dark-tinted glasses to avoid any bias.