Why Drink a Shot of Olive Oil in the Morning? Separating Fact from Wellness Trend

October 21, 2025 •

5 min read

According to a 2022 meta-analysis of U.S. adults, those with higher olive oil consumption showed a lower risk of total and cause-specific mortality. For those wondering why drink a shot of olive oil in the morning, this practice taps into the rich history of the Mediterranean diet, but it is important to understand the actual health implications versus trendy claims.

Quick Summary

Drinking a shot of extra virgin olive oil daily is a trendy practice with purported benefits like improved digestion and antioxidant intake. Scientific evidence shows the health benefits of regular olive oil consumption as part of a balanced diet, not necessarily from downing it straight. Overconsumption adds excess calories, potentially leading to weight gain and digestive issues.

Key Points

Morning Shot is a Trend: There is no scientific evidence proving that drinking a shot of olive oil is inherently more beneficial than consuming it with food.
Rich in Healthy Fats: Extra virgin olive oil is packed with monounsaturated fats that are crucial for heart health and can lower LDL cholesterol.
Powerful Antioxidants: Its high polyphenol content provides strong anti-inflammatory properties, with compounds like oleocanthal acting similarly to ibuprofen.
Digestive Aid: Olive oil can act as a lubricant and mild laxative, potentially easing constipation when taken on an empty stomach.
High Calorie Content: A single tablespoon contains about 120 calories, and overconsumption can lead to weight gain if not balanced in your diet.
Potential for Discomfort: Individuals with sensitive stomachs may experience digestive upset or acid reflux from drinking a shot of oil straight.
Quality Matters: For maximum health benefits, opt for high-quality Extra Virgin Olive Oil and consume it in moderation.

The Origins and Claims of the Morning Olive Oil Ritual

Drinking a tablespoon of extra virgin olive oil (EVOO) on an empty stomach has become a popular morning ritual among wellness enthusiasts. This practice often stems from long-standing traditions in Mediterranean cultures, where olive oil is a cornerstone of the diet and has been lauded for centuries for its health-promoting properties. Proponents of the morning 'oil shot' believe that consuming it in a concentrated form, before other foods, maximizes its benefits for gut health, inflammation, and energy.

However, it's crucial to understand that while EVOO is a nutritional powerhouse, the science does not show that drinking it straight on an empty stomach is inherently better than incorporating it into your food throughout the day. The benefits of olive oil come from its nutrient composition, which is effective regardless of the consumption method, provided you choose a high-quality oil and consume it in moderation.

The Nutritional Profile of Extra Virgin Olive Oil

EVOO is a nutrient-rich fat source packed with beneficial compounds. Its main components are what provide its acclaimed health effects:

Monounsaturated Fats (MUFAs): EVOO's primary fatty acid is oleic acid, a MUFA that makes up around 71% of its content and is highly resistant to heat. Replacing saturated fats with MUFAs can help lower LDL ('bad') cholesterol.
Antioxidants and Polyphenols: EVOO is rich in powerful antioxidants, including the polyphenol oleocanthal, which has strong anti-inflammatory properties and acts similarly to ibuprofen. These antioxidants protect cells from oxidative damage, a driver of many chronic diseases.
Vitamins: It contains modest amounts of Vitamin E and Vitamin K, which are important fat-soluble vitamins.

Why Drink a Shot of Olive Oil in the Morning? Examining the Benefits

Many claims about drinking olive oil in the morning are tied to its effects on digestion, inflammation, and heart health, which are well-documented for general olive oil consumption. Here's a breakdown of the specific claims often associated with the morning shot:

Aids Digestion and Relieves Constipation: Olive oil can act as a lubricant in the digestive system, helping to soften stool and encourage bowel movements. This effect is particularly noted when consumed on an empty stomach, potentially stimulating the digestive system early in the day.
Reduces Inflammation: The antioxidants and anti-inflammatory compounds in EVOO, such as oleocanthal, can help reduce chronic inflammation throughout the body. This is one of the main reasons for the Mediterranean diet's reputation for promoting longevity.
Supports Cardiovascular Health: The monounsaturated fats in EVOO are known to reduce the risk of heart disease by lowering LDL cholesterol and increasing HDL ('good') cholesterol levels. Taking it in the morning can be a simple way to ensure daily intake.
Promotes Satiety and Weight Management: Because it is high in healthy fats, olive oil can increase feelings of fullness, potentially reducing overall calorie intake later in the day. However, the high calorie count of olive oil itself means moderation is key to avoid weight gain.

Potential Downsides and Risks

While olive oil is generally safe, drinking it straight can have drawbacks, and it's not suitable for everyone. For those with a sensitive digestive system, the practice can cause discomfort.

High Calorie Density and Weight Gain: A single tablespoon of olive oil contains around 120 calories. For individuals not accounting for this in their daily intake, consistently drinking a shot could lead to unintended weight gain.
Digestive Discomfort: Consuming large quantities of oil can cause gastrointestinal issues like diarrhea, bloating, or an upset stomach, especially for those new to the practice.
No Unique Benefits from the 'Shot': As noted by several health experts, there is currently no conclusive scientific evidence that drinking olive oil straight provides any additional benefits over integrating it into your meals. The health advantages are tied to its nutritional content, not the delivery method.

Comparison Table: Olive Oil Shot vs. Incorporating into Meals


Feature	Morning Olive Oil Shot	Incorporating into Meals
Effectiveness	Provides general olive oil benefits, but no evidence shows it's superior to other methods.	Provides proven health benefits as part of a balanced diet.
Taste	Can be unpleasant for some people, depending on the oil's bitterness and robustness.	Taste is enhanced by combining with foods like salads, vegetables, or breads.
Satiety	May provide a feeling of fullness, but impact varies by individual.	Contributes to overall satiety as part of a meal, aiding portion control.
Digestive Impact	Can cause GI discomfort in sensitive individuals; may trigger acid reflux.	Less likely to cause GI issues as it is consumed with other foods.
Calorie Control	Requires careful tracking to avoid excess calorie intake.	Easier to manage calorie intake by drizzling or using it as a cooking fat.

Alternative Ways to Incorporate Olive Oil

For those who find the 'shot' unappealing or experience side effects, here are some equally effective and more enjoyable ways to consume EVOO:

Drizzle it over salads and roasted vegetables.
Use it in homemade marinades and dressings.
Dip fresh bread into it, perhaps with some balsamic vinegar.
Sauté vegetables or cook meats at moderate heat.
Finish dishes like soups, pasta, or eggs with a splash of high-quality EVOO for flavor.

Conclusion: Is the Morning Shot Right for You?

While the trend of drinking a shot of olive oil in the morning is a simple and fast way to get your daily dose of healthy fats and antioxidants, it is not a 'magic bullet' for health. The same benefits can be achieved by incorporating EVOO into a varied and balanced diet, which many people find more palatable and sustainable. The key takeaway is to choose a high-quality extra virgin olive oil and consume it in moderation as part of an overall healthy lifestyle. If you have a sensitive stomach or are on medication, it is wise to consult with a healthcare professional before starting this or any new dietary practice. Ultimately, the best way to consume olive oil is the one you can stick with long-term, allowing its rich nutritional profile to work effectively with the other healthy foods in your diet.

To learn more about the numerous health benefits of olive oil, refer to this detailed article from Healthline.

Frequently Asked Questions

There is no scientific consensus on the best time to consume olive oil. Some people prefer it in the morning for potential digestive stimulation, while others take it at night to aid overnight digestion and promote better sleep.

While the healthy fats in olive oil can increase feelings of satiety and may aid in weight management, the effect is not exclusive to taking it as a morning shot. Its high calorie density means moderation is crucial to avoid weight gain.

Extra Virgin Olive Oil (EVOO) is the recommended type for its purity and high concentration of health-promoting polyphenols and antioxidants. Look for high-quality, reputable brands for the best benefits.

Yes, overconsumption of olive oil, especially in large amounts on an empty stomach, can act as a potent laxative and lead to digestive issues like diarrhea and stomach cramps.

Olive oil contains compounds that may inhibit or kill harmful bacteria, including Helicobacter pylori, a bacterium known to cause stomach ulcers. However, this is a general benefit and not proven to be enhanced by taking a morning shot.

Experts generally recommend about 1 to 2 tablespoons of extra virgin olive oil daily to reap its health benefits. This can be incorporated into your diet through cooking, dressings, or as a finishing oil.

Olive oil can potentially lower blood pressure. If you are on blood pressure medication, taking olive oil should be monitored carefully to ensure your blood pressure doesn't drop too low. Consult your doctor for personalized advice if you are on medication.