A spoonful of olive oil first thing in the morning, a quick “olive oil shot” before breakfast: taking olive oil as if it were a supplement has become one of the most talked-about wellness habits on social media. But is it really worth it, and what does the evidence actually say?
In this guide, we answer all the questions around this habit: where it comes from, how to do it properly, which drinking olive oil benefits are backed by science and what precautions to keep in mind before you start.
Why Are More People Drinking Olive Oil?
Olive oil has been part of the Mediterranean kitchen for centuries, but drinking it on its own is a much newer trend. Here’s why it has caught on and how to try it the right way.
The Rise of the Olive Oil Shot
The idea of drinking olive oil has spread quickly through wellness videos and social media posts, where it is often presented as a simple morning ritual. Much of its appeal comes from olive oil’s strong reputation as a cornerstone of the Mediterranean diet. The problem is that, online, this reputation is often stretched into promises that go far beyond what science has confirmed. That is why it helps to separate the facts from the hype.
Can We Drink Olive Oil? How to Do It Right
Yes. Olive oil is a food, and for most healthy adults a spoonful taken on its own is simply another way of consuming it. If you want to try it, choose an extra virgin olive oil: it is obtained from olives by mechanical means only and has the fullest flavour, which makes a real difference when you taste it neat.
You can take it straight from a spoon, mix it into a glass of lukewarm water or add a squeeze of lemon juice to soften its taste. And if drinking it doesn’t appeal to you, drizzling it over salads, vegetables or dal gives you exactly the same nutrients.
If you need more information, please visit this: What Happens to Your Body When You Consume Olive Oil Daily?
Drinking Olive Oil Benefits Backed by Science
The benefits below are not exclusive to drinking olive oil: they come from olive oil itself, whether you take it from a spoon or as part of your meals. We have taken each one from official scientific assessments, mainly those of the European Food Safety Authority (EFSA), which reviews all the available studies before confirming a health effect, and from the Dietary Guidelines for Indians published by ICMR-NIN.
A Rich Source of Monounsaturated Fats
Our bodies need fat to function. Fats are a concentrated source of energy and help the body absorb fat-soluble vitamins such as A, D, E and K (ICMR-National Institute of Nutrition [ICMR-NIN], 2024). What makes olive oil stand out is the type of fat it contains: the ICMR-NIN guidelines list olive oil among the edible oils rich in monounsaturated fatty acids, and its main fatty acid is oleic acid.
Helps Maintain Normal Blood Cholesterol When It Replaces Saturated Fats
This is the best-documented benefit, and the key lies in one word: replacing. According to the EU list of authorised health claims, “replacing saturated fats with unsaturated fats in the diet contributes to the maintenance of normal blood cholesterol levels. Oleic acid is an unsaturated fat” (European Commission, 2012), a conclusion based on EFSA’s scientific assessment (EFSA Panel on Dietetic Products, Nutrition and Allergies [EFSA NDA Panel], 2011b).
In practice, this means using olive oil instead of fats high in saturated fat, such as butter or ghee, rather than simply adding it on top of what you already eat.
Rich in Vitamin E, Which Helps Protect Cells from Oxidative Stress
Olive oil is rich in vitamin E, and “vitamin E contributes to the protection of cells from oxidative stress” (European Commission, 2012). EFSA confirmed this effect after reviewing the scientific evidence on vitamin E (EFSA NDA Panel, 2010).
Olive Oil Polyphenols and Blood Lipids
Extra virgin olive oil naturally contains polyphenols. EFSA has confirmed that “olive oil polyphenols contribute to the protection of blood lipids from oxidative stress” (EFSA NDA Panel, 2011a; European Commission, 2012). This benefit only applies to olive oils that contain a specific minimum level of these compounds, and it is obtained with a daily intake of 20 g of such olive oil, roughly one and a half tablespoons.
What to Keep in Mind Before and While Drinking Olive Oil
Olive oil is a wholesome food, but that doesn’t mean more is always better. These are the points to consider before adding it to your routine and while you try it.
It’s Not a Magic Potion
No food, olive oil included, can prevent, treat or cure a disease. Many of the claims circulating online, from “detoxing” the body to protecting against serious illnesses, are not supported by official scientific assessments. Drinking olive oil should never replace a medical treatment or a healthy lifestyle based on a varied, balanced diet and regular physical activity.
Mind the Quantity and the Calories
Like all oils, olive oil is almost pure fat, and every gram of fat provides 9 kcal (ICMR-NIN, 2024). A single tablespoon adds around 120 kcal (U.S. Department of Agriculture [USDA], n.d.). The ICMR-NIN guidelines recommend moderating visible fats such as cooking oil, ghee and butter, so any olive oil you drink should count towards that total. If you take a spoonful in the morning, use a little less oil in your cooking that day.
Signs Your Body May Not Be Tolerating It
Some people find a spoonful of oil on its own hard to digest, especially on an empty stomach. If you notice nausea, stomach discomfort, a feeling of heaviness or loose stools after drinking olive oil, stop taking it this way. If the symptoms persist, see a doctor.
When to Talk to Your Doctor First
Check with your doctor or a registered dietitian before starting if you have a digestive, liver or gallbladder condition, take regular medication, are pregnant or breastfeeding, or are following a specific diet or weight management plan. They can tell you whether this habit is suitable for you.
A Healthy Fat, Not a Miracle Cure
Drinking olive oil is safe for most healthy adults when done in moderation, but its value doesn’t depend on taking it from a spoon. The real benefits of drinking olive oil are those of olive oil itself: it is rich in monounsaturated fats and vitamin E, and replacing saturated fats with unsaturated fats in the diet contributes to the maintenance of normal blood cholesterol levels. Whether you drink it or add it to your meals, the key is to enjoy it as part of a varied, balanced diet and a healthy lifestyle.
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Frequently Asked Questions
Are there any benefits of drinking olive oil in the morning?
There is no scientific evidence that the benefits of drinking olive oil in the morning, or on an empty stomach, are any greater than at other times of the day. The benefits of olive oil are the same whenever you consume it. If you enjoy a spoonful before breakfast, that’s fine; if it doesn’t sit well on an empty stomach, simply take it with a meal.
Which olive oil is best for drinking?
Extra virgin olive oil is the best choice. It is the highest grade of olive oil, obtained from olives by mechanical means only, and it has a fruity, well-rounded flavour that is far more pleasant to taste on its own.
Is drinking olive oil better than cooking with it?
Not in terms of nutrition: a spoonful of olive oil provides the same fats and vitamin E whether you drink it or add it to your food. Using it in your meals even has a practical advantage, as it makes it easier to replace fats high in saturated fat, which is where the documented benefit for blood cholesterol comes from.
Does olive oil with lemon juice detox the body?
No food or drink “detoxes” the body. Your liver and kidneys already do that job naturally. Olive oil and lemon juice are a delicious combination, but their best use is as a simple dressing for salads and vegetables, not as a cleansing remedy.