When you drink it rather than cook with it, you get polyphenols and monounsaturated fats in their purest form.
No ingredients metafield found
Drinking olive oil benefits are gaining attention as people look for simple daily habits that support everyday wellness. Some now take a morning shot of extra virgin olive oil instead of complicated supplements. This traditional Mediterranean habit is quietly returning as a modern ritual.
At Lot22 Olive Oil Co., we often see curiosity about drinking olive oil benefits and how fresh extra-virgin olive oil can become part of a daily routine. A vibrant oil delivers healthy fats, antioxidants, and bold flavor in one simple spoonful.
This guide explores what actually happens when you drink olive oil each day. You’ll learn about the healthy fats and polyphenols inside extra virgin olive oil, the benefits people often notice, and how much to take. We’ll also share practical ways to make this habit easy and enjoyable.
Why So Many Are Sipping Olive Oil (And How It's Different Than Drizzling)
Sipping olive oil straight has become a wellness ritual, rooted in Mediterranean tradition. When you drink it rather than cook with it, you get polyphenols and monounsaturated fats in their purest form. The taste, texture, and even how your body absorbs it all shift a bit.
What a Morning Olive Oil Shot Is Like
Taking an olive oil shot means you swallow about 1 to 2 tablespoons of extra virgin olive oil, usually first thing in the morning.
You’ll taste all the flavors—grassy, peppery, sometimes fruity—at once. Good extra virgin olive oil often gives a little tickle or warmth in your throat from compounds like oleocanthal. That peppery bite? It’s a sign of fresh polyphenols.
The texture feels rich and coats your mouth. Some folks mix their shot with lemon juice or a pinch of salt to mellow it out.
Within a day or two, you might notice softer bowel movements since the oil lubricates your digestive tract. One tablespoon is about 120 calories, so keep an eye on your portion if you’re counting. Many who drink olive oil say they feel more alert and less bloated, especially when swapping heavy breakfast fats for a clean shot.
Fresh vs. Heated: Does Raw Olive Oil Unlock More Goodness?
Heat breaks down some of the delicate polyphenols and antioxidants in extra virgin olive oil, especially at high temperatures.
Drinking olive oil raw preserves hydroxytyrosol, oleocanthal, and other phenolic compounds at their best. These antioxidants support anti-inflammatory pathways and help your heart before heat exposure ruins them.
Cooking with olive oil still gives you monounsaturated fats and some polyphenols, but drizzling it fresh or sipping it straight keeps the most nutrients. For the biggest benefit, use your best extra virgin olive oil raw: on salads, as a dip, or for morning shots.
If you cook with it, stick to low or medium heat and keep cooking times short. The Mediterranean diet uses both cooked and raw olive oil, so you get flexibility without missing out on what makes extra virgin olive oil special.
What Makes Olive Oil So Special? The Healthy Fats & Powerful Compounds Inside
Olive oil stands out for its mix of monounsaturated fats and plant compounds. The oil you pick, the oleic acid inside, and the polyphenols it brings all affect how much your body benefits.
Meet Extra Virgin, Virgin, and Everyday Olive Oil
-
Extra virgin olive oil goes through the least processing. Producers cold-press it from fresh olives with no heat or chemicals. This gentle method keeps the polyphenols, antioxidants, and flavor right where they should be.
-
Virgin olive oil also skips heat and chemicals, but it has a bit more acidity and fewer polyphenols than extra-virgin olive oil. It’s still a healthy fat, just milder in taste and with lower antioxidants.
-
Refined, or "pure," olive oil is processed with heat or solvents to correct flaws. This process strips away most polyphenols and antioxidants, leaving mostly monounsaturated fat. So you get fewer health perks compared to extra virgin.
If you drink olive oil or use it raw, always choose extra virgin. It’s packed with oleocanthal, oleuropein, and other protective compounds.
Oleic Acid and Monounsaturated Fats: The Heart-Friendly Heroes
Oleic acid makes up about 70–80% of olive oil’s fat. It’s a monounsaturated fat that can raise HDL and lower LDL cholesterol if you swap it for saturated fats.
Monounsaturated fats stay stable longer than polyunsaturated fats, so they resist oxidation better when stored or lightly cooked. This stability helps protect your cells and blood vessels from damage.
Using these fats regularly is linked to lower blood pressure and less risk of atherosclerosis. The biggest effect happens when you replace butter or processed oils with olive oil—not just add it on top of your usual intake.
Adding oleic acid as part of a balanced diet supports your heart long-term, without extra calories if you keep portions in check.
Antioxidants and Polyphenols to the Rescue
Extra virgin olive oil is loaded with polyphenols like oleocanthal, oleuropein, hydroxytyrosol, and oleacein. These molecules neutralize free radicals, those unstable compounds that damage cells and speed up aging.
-
Oleocanthal acts as a mild natural anti-inflammatory. It blocks the same enzymes that aspirin targets, so it may lower chronic inflammation when used often.
-
Oleuropein helps protect LDL cholesterol from oxidation and supports healthy blood vessels. Less oxidized LDL means slower plaque buildup in arteries.
-
Polyphenols also help your gut by lowering inflammation and supporting good bacteria. Lab tests measure total polyphenols in milligrams per kilogram; look for oils with tested and dated harvests for the highest numbers.
Keep your bottle in a cool, dark place and use it within a few months of opening to keep these antioxidants fresh.
Benefits You Can Taste and Feel: From Your Heart to Your Gut (and Beyond)
Drinking a tablespoon of extra virgin olive oil daily brings real support for your heart, calms chronic inflammation, and helps your gut and metabolism run more smoothly.
Cardiovascular Health: Lowering the Risk of Heart Disease
Extra virgin olive oil protects your heart by improving cholesterol, lowering blood pressure, and reducing artery inflammation. Its monounsaturated fats—especially oleic acid—replace less healthy fats in your diet, boosting your overall lipid profile.
Researchers found that people who consume olive oil daily face a lower risk of heart disease and fewer cardiovascular events. Polyphenols in high-quality extra virgin olive oil prevent LDL from oxidizing, which stops plaque from building up in your blood vessels.
When you swap butter or refined oils for extra virgin olive oil, your arteries get a chance to stay flexible and clear. That peppery finish? That’s those phenolic compounds working to keep your vessels healthy and blood pressure steady.
Can Drinking Olive Oil Lower the Risk of Heart Disease?
According to the Harvard T.H. Chan School of Public Health, replacing saturated fats with olive oil is associated with a lower risk of cardiovascular disease. Olive oil contains monounsaturated fats and polyphenols that help improve cholesterol balance and support healthier blood vessels.
Large long-term studies show that people who regularly consume olive oil experience fewer cardiovascular events than those who rarely use it. The benefit appears strongest when olive oil replaces butter or processed fats rather than simply adding extra fat to the diet.
Taming Inflammation, Sparking Antioxidant Activity
Extra virgin olive oil’s anti-inflammatory punch comes from polyphenols like oleocanthal and hydroxytyrosol. They reduce inflammation at the cellular level, blocking the same pathways as some pain relievers.
Antioxidants in olive oil neutralize free radicals that damage your cells and speed up aging. Fresh, cold-pressed extra virgin olive oil keeps most of these protective compounds—especially when milled right after harvest.
Adding a daily spoonful can lower chronic inflammation markers in your blood. That grassy, bright flavor? It means fresh phenolic content, which supports your immune system without overdoing inflammation.
Gut, Digestion, and Metabolic Wellbeing
Drinking extra virgin olive oil on an empty stomach can help your digestive health by coating your stomach lining and boosting bile flow. That helps break down fats and absorb nutrients. It also supports healthy gut bacteria and can calm irritation in your digestive tract.
Olive oil slows how fast your stomach empties, keeping you fuller longer and helping regulate blood sugar after meals. That means fewer energy crashes and better appetite control during the day.
Its polyphenols also improve insulin sensitivity and support balanced metabolism, making it easier for your body to manage glucose and store less fat around your organs. Pair your daily dose with high-fiber foods for the best digestive and metabolic results.
The Big Picture: Other Everyday Benefits of Drinking Olive Oil
Beyond heart health and digestion, a daily olive oil habit can help your skin, hair, brain, immune system, and weight goals. Polyphenols and healthy fats in extra virgin olive oil work together to protect cells and keep your body running as it should.
A Wholesome Ritual for Skin, Hair, and Brain
Extra virgin olive oil delivers antioxidants like oleuropein and oleocanthal that protect your skin from oxidative damage and help it stay moist. Drinking olive oil daily supports your skin’s natural barrier and may even slow visible aging.
Your hair gets a boost, too. The monounsaturated fats nourish follicles from the inside, which can improve shine and strength over time—if you’re eating a balanced diet.
For your brain, olive oil’s polyphenols reduce inflammation and support blood flow to brain tissue.
Studies link regular use to better memory and slower cognitive decline, especially if olive oil is part of a Mediterranean-style diet. The fats also help your body absorb vitamins A, D, E, and K, key to brain and nerve health.
Supporting Immune Health and Healthy Weight
Polyphenols in an olive oil shot can boost your immune response by lowering chronic inflammation and supporting the cells that fight infection. Oleuropein and other phenolic compounds help your body respond to threats without overreacting.
For weight management, olive oil adds flavor and satisfaction to meals without spiking blood sugar. The fats slow digestion, so you feel full longer and might snack less between meals.
Stick to one or two tablespoons daily as part of your total calorie plan. Replace butter or processed oils rather than adding extra fat. Pair your olive oil habit with whole foods, lean proteins, and regular movement for the best results.
How Much Is Just Right? Sensible Tips for Adding Olive Oil to Your Day
A daily olive oil habit works best when you balance healthy fats with your overall calories and pick oils that really deliver on flavor and antioxidants. The right amount depends on your diet, and quality matters as much as quantity.
Recommended Daily Amounts & Calorie Considerations
One to two tablespoons of extra virgin olive oil per day gives you healthy fats and polyphenols without blowing your calorie budget. Each tablespoon holds about 120 calories and 14 grams of fat, so two tablespoons add 240 calories to your day.
If you take an olive oil shot in the morning, count those calories and adjust other fats or portions during the day. Swap butter, margarine, or processed oils for olive oil instead of just adding it. This helps you get the benefits without gaining weight.
Spread your olive oil across meals—drizzle it on salads, use it in cooking, or finish roasted veggies with it. This way, you absorb more nutrients and lower your chance of stomach upset compared to taking it all at once.
Measure your portions with a tablespoon or a small cup, so you know exactly how much you use. If you’re tracking weight or health goals, keep tabs on your olive oil daily along with other fats so you stay on target.
Choosing High-Quality Olive Oil: What to Look For
Go for extra virgin olive oil when you want to drink it or use it raw. It packs the most polyphenols, antioxidants, and real flavor. Producers get it from the first cold press, skipping heat and chemicals entirely.
Check the harvest date on the bottle, not just the best-by date. Fresh olive oil simply tastes better and gives you more health perks. Try to find oils pressed in the last 12 to 18 months, stored in dark glass or a tin. That way, light and oxygen can't mess with the quality.
Skip bottles labeled "olive oil" or "light olive oil." Companies usually refine and blend these with cheaper seed oils, which wipes out the good stuff. Scan the label for words like "cold-pressed," "first harvest," or "single origin" to make sure it's pure.
Keep your bottle in a cool, dark spot, and try to use it up a few months after opening. Heat, light, and air will ruin both the flavor and nutrients. If you keep it fresh, you actually get those healthy fats every time you use it.
A Simple Habit With Lasting Benefits
Drinking olive oil benefits come from the natural combination of healthy fats, antioxidants, and polyphenols found in extra virgin olive oil. A small daily amount can support heart health, digestion, and overall wellness.
At Lot22 Olive Oil Co., we believe the best olive oil rituals begin with fresh, carefully crafted extra virgin olive oil. When the oil is vibrant and rich in natural polyphenols, even a small daily spoonful can become a meaningful part of your routine.
If you’re curious about trying a morning olive oil shot, start with one tablespoon and notice how it fits into your day. Small, steady habits often create the biggest changes over time. Let this simple ritual become one of the easiest ways to support your daily well-being.
Frequently Asked Questions
Is drinking olive oil every morning safe?
Drinking olive oil every morning is generally safe when the amount stays around one to two tablespoons per day. This portion provides healthy fats and antioxidants without adding excessive calories to a balanced diet. People usually benefit most when olive oil replaces less healthy fats rather than being added on top of them.
Can drinking olive oil help with constipation?
Drinking olive oil can help with constipation because the oil lubricates the digestive tract and supports smoother bowel movements. The healthy fats may also stimulate bile flow, which helps the body process food more efficiently. Many people notice the effect when olive oil becomes a regular daily habit rather than an occasional remedy.
Is it better to drink olive oil or cook with it?
It is not necessarily better to drink olive oil or cook with it because both methods provide valuable benefits. Drinking olive oil preserves more polyphenols and antioxidants that may decline with heat. Cooking with olive oil still supplies heart-friendly monounsaturated fats and works well in everyday meals.
What is the best time to drink olive oil?
The best time to drink olive oil is usually in the morning on an empty stomach. Taking it early allows the body to absorb healthy fats and polyphenols without other foods slowing down digestion. Some people also add lemon juice or take it before meals to support digestion throughout the day.