What Happens If You Drink Olive Oil Every Day? Health Effects, Benefits & Tips

If you’ve ever wondered what happens if you drink olive oil every day, you’re not alone. The ritual of taking a spoonful of golden oil each morning has become a wellness trend — one that blends Mediterranean tradition with modern curiosity. 

Extra virgin olive oil offers rich, fruity flavor and nutrients that may help your heart, digestion, and inflammation levels when used thoughtfully.

At Lot22 Olive Oil Co., expert California millers press olives at peak ripeness to preserve every layer of flavor and antioxidant potential. Each bottle of their award-winning extra virgin olive oil captures fresh fruit aroma and a peppery hint of polyphenols, balancing flavor and freshness. 

This guide explores what daily olive oil intake can really do — from digestion and metabolism to cardiovascular and anti-inflammatory effects. You’ll also learn how much is safe, when it helps most, and how to make olive oil a meaningful part of your everyday routine.

How Drinking Olive Oil Every Day Affects the Body

Drinking olive oil daily delivers concentrated monounsaturated fats and antioxidant compounds. You may notice quick digestive changes and, over weeks to months, shifts in blood markers, weight, and inflammation.

The Immediate Effects of Drinking Olive Oil

When you take an olive oil shot, your stool may soften within a day or two. Small studies show 1 teaspoon to 1 tablespoon can ease constipation by coating the gut and acting as a mild laxative for some people.

You may also feel a greasy mouthfeel or mild stomach upset if you drink it on an empty stomach. Extra virgin olive oil contains antioxidants like polyphenols that start acting in your digestive tract right away, which can reduce some local inflammation.

Each tablespoon has about 120 calories, so a daily shot adds noticeable calories. If you replace other fats with this oil, you may avoid extra calories, but if you add it on top of your usual food, you risk weight gain.

Short-Term and Long-Term Changes

In weeks to months, regular olive oil use can change your blood lipids. Studies link a higher intake of olive oil to lower LDL cholesterol and higher HDL when it replaces saturated fats in your diet. To see this effect, use olive oil instead of butter or lard, not just add it.

Olive oil compounds like oleocanthal may lower C-reactive protein and other inflammatory signals over time. Evidence is stronger for diets rich in olive oil (like the Mediterranean diet) than for isolated oil shots.

You may also notice better blood sugar control if you pair olive oil with meals, especially in people with type 2 diabetes. Bone density and cardiovascular risk can improve in some long-term studies tied to olive oil consumption, but those results come from whole-diet patterns rather than only drinking oil.

Risks include added calories, potential displacement of whole foods, and rare allergic reactions. Balance your olive oil intake with vegetables, protein, and whole grains to get the benefits without unintended downsides.

What Research Says About Daily Olive Oil Intake

Clinical studies support many of the claimed benefits of olive oil, especially when it replaces saturated fats. According to the UC Davis Olive Center, daily use of extra virgin olive oil as part of a Mediterranean-style diet can reduce markers of cardiovascular risk and inflammation. 

Researchers found that olive oil’s phenolic compounds — oleocanthal, hydroxytyrosol, and oleacein — directly affect oxidative stress and endothelial health.

Still, most data emphasize olive oil within meals, not as an isolated shot. Drinking it alone won’t multiply benefits, but using it daily in cooking or as a finishing drizzle sustains heart and metabolic health over time.

Cardiovascular and Heart Health Benefits

Drinking a small amount of olive oil daily can change key heart risk factors. It supplies healthy fats and antioxidant polyphenols that affect cholesterol, blood pressure, and artery health.

Impact on Cholesterol and Blood Pressure

Extra virgin olive oil is high in monounsaturated fats, mainly oleic acid. These fats can raise HDL (good) cholesterol and may lower LDL (bad) cholesterol when they replace saturated fats in your diet. Higher HDL helps remove cholesterol from artery walls.

Olive oil’s polyphenols also reduce the oxidation of LDL. Less oxidized LDL means lower damage to blood vessels and slower plaque growth. Studies show regular use of a Mediterranean diet is linked to better lipid profiles and improved markers of cardiovascular health.

For blood pressure, daily olive oil intake can modestly lower systolic and diastolic readings. The effect is stronger when olive oil replaces processed fats and salt-heavy foods. Even small drops in blood pressure reduce long-term heart disease risk.

Reduction in Atherosclerosis Risk

Olive oil helps slow atherosclerosis by acting on inflammation, oxidative stress, and endothelial function. Its polyphenols lower markers of inflammation and reduce oxidized lipids that drive plaque formation.

You also get improved endothelial function, which keeps arteries flexible and responsive. Better endothelial function reduces stiffness and the chance that plaques rupture and cause heart attacks or strokes. 

Clinical trials tie higher olive oil intake in a Mediterranean-style diet to fewer cardiovascular events and reduced plaque buildup.

Using extra virgin olive oil with whole foods—vegetables, whole grains, and fish—gives the strongest protection. The combined effect of healthy monounsaturated fats, oleic acid, and polyphenols supports long-term cardiovascular health.

Digestive, Gut, and Metabolic Improvements

Drinking olive oil daily can ease bowel movement issues and may help with blood sugar and weight when combined with a healthy diet. The oil’s fats and plant compounds act on digestion, gut bacteria, and metabolic signals.

Aid for Gut Health and Constipation

If you drink a small amount of olive oil regularly, it can lubricate your digestive tract and soften stool, which may relieve constipation. Extra virgin olive oil contains polyphenols and phenolic compounds that can reduce gut inflammation and support the balance of beneficial bacteria.

Phytosterols and healthy monounsaturated fats in the oil help stimulate bile and intestinal secretions, improving fat digestion and transit time. Many people report that an “olive oil shot” (about 1–2 tablespoons) taken in the morning eases hard stools within a day or two, though results vary.

Avoid using oil as a long-term laxative without checking with your clinician. If you have pancreatitis, gallbladder disease, or are on certain medications, ask a provider before you start.

Blood Sugar Control and Weight Management

Olive oil’s monounsaturated fats can improve insulin sensitivity and lower post-meal blood sugar spikes, which matters if you have metabolic syndrome or type 2 diabetes risk. Replacing saturated fats or refined carbs with olive oil tends to reduce fasting glucose and improve lipid profiles in many studies.

Drinking olive oil alone won’t cause weight loss, but using it instead of higher-calorie, less-healthy fats can help you manage calories and appetite. The oil’s fat slows stomach emptying, which can reduce hunger between meals.

Keep portions modest—about 1 tablespoon per day—so you get benefits without excess calories. Combine this habit with whole foods, fiber-rich carbs, and regular activity for the best metabolic effects.

Anti-Inflammatory and Antioxidant Effects

Olive oil supplies several specific antioxidant and anti-inflammatory compounds that act in different ways inside your body. These molecules help reduce oxidative damage, calm inflammation, and support healthy cells when you include olive oil in your diet.

Major Antioxidant Compounds in Olive Oil

Olive oil contains a mix of antioxidants you should know about: hydroxytyrosol, oleuropein, oleacein, oleocanthal, tocopherols (vitamin E), and other polyphenols. 

Hydroxytyrosol and oleuropein are strong free-radical scavengers; they neutralize reactive molecules that damage cell membranes and DNA. Oleacein and oleocanthal are phenolic compounds with both antioxidant and protective cell effects.

Tocopherols give vitamin E activity, which protects fats in cell membranes from oxidation. Small amounts of vitamin K appear in olive oil, supporting blood and bone pathways, though it is not a major source. The combined polyphenols work together to lower markers of oxidative stress in blood and tissues.

Anti-Inflammatory Mechanisms

Oleocanthal mimics a mild aspirin-like action by inhibiting inflammatory enzymes (COX-1 and COX-2), which lowers pro-inflammatory signaling. Oleacein and other polyphenols reduce inflammatory cytokines and modulate immune cell responses, so tissues face less chronic inflammation over time.

These compounds also protect the lining of blood vessels and the gut, limiting immune activation that can cause persistent inflammation. Regular intake of extra virgin olive oil, rich in these molecules, has been linked in studies to lower levels of C-reactive protein and other inflammation markers in your blood.

Potential Role in Disease Prevention

Olive oil contains compounds that can lower inflammation, reduce oxidative stress, and improve some risk factors tied to long-term disease. These actions may affect cancer risk, brain aging, bone strength, and skin integrity when you use olive oil regularly as part of a healthy diet.

Reduced Risk of Cancer

Extra virgin olive oil has high levels of polyphenols and monounsaturated fats that help limit cell damage from free radicals. Studies link diets rich in olive oil to lower rates of several cancers, including some evidence for reduced risk of gastrointestinal and urinary tract cancers. 

The evidence is stronger in large population studies than in small trials, so results vary by study design. Olive oil is not a cure or a guaranteed prevention method. 

It may lower risk when it replaces saturated fats or processed oils and when combined with fruits, vegetables, and whole grains. For people with higher cancer risk, olive oil can be one part of a risk-reduction plan that also includes screening, not smoking, and maintaining a healthy weight.

Neurodegenerative Diseases and Cognitive Health

Olive oil’s polyphenols and healthy fats support vascular health and reduce inflammation—two factors linked to Alzheimer’s disease and other dementias. 

Observational studies show people who consume more olive oil tend to score better on memory tests and have slower cognitive decline over the years. Some randomized trials also report improved markers of brain function when olive oil is added to a Mediterranean-style diet.

The strongest effects appear when olive oil is part of a broader dietary pattern and healthy lifestyle. If you worry about Alzheimer’s disease, combining regular olive oil use with exercise, social activity, and control of blood pressure and diabetes gives the best chance to protect cognition.

Support for Bone and Skin Health

Olive oil may help bone health by reducing inflammation and supporting calcium balance. Some studies link higher olive oil intake to greater bone density and lower fracture risk in older adults. The effect seems modest but can be meaningful when paired with adequate calcium, vitamin D, and weight-bearing exercise.

For skin, olive oil’s antioxidants protect against oxidative damage and help maintain barrier function. Topical and dietary olive oil can improve skin hydration and reduce signs of aging in some people. If you have oily or acne-prone skin, use caution with topical application; dietary intake appears safer for broad skin benefits.

Considerations, Downsides, and Best Practices

Drinking olive oil daily can affect your calorie intake, heart health, digestion, and cooking choices. Pay attention to the oil type, how much you take, and the trade-offs between healthy fats and added calories.

Type and Quality of Olive Oil

Choose extra virgin olive oil (EVOO) when you plan to drink it. EVOO contains the highest level of antioxidants and polyphenols compared with refined olive oil. Those compounds give anti-inflammatory benefits and a better taste, so you get more health value per tablespoon.

Avoid low-grade or adulterated oils. Some “olive oil” blends mix in cheaper seed oils or refined oils, which lower polyunsaturated fat quality and reduce the benefit of the healthy monounsaturated fats. 

Store your bottle in a dark place and use it within a few months of opening to preserve flavor and nutrients.

Optimal Amounts and Safe Use

Use small amounts—1 to 2 tablespoons (15–30 mL) per day gives you healthy fats and polyphenols without excess calories. Add it to bread, salads, or meals to help absorption and reduce stomach upset.

Don’t replace all other fats with olive oil. Include it as part of balanced meals with vegetables, lean protein, and whole grains. If you count calories, include the oil in your daily total to avoid weight gain.

Risks and Caloric Intake

One tablespoon of olive oil has about 120 calories and 14 grams of fat, mostly monounsaturated. Drinking 2–3 tablespoons daily can add 240–360 calories, which may cause weight gain if you don’t cut other calories. Measure portions to manage your intake.

Some people experience loose stools or nausea when starting straight olive oil. If you have gallbladder issues, certain fat intakes may cause pain. Talk to your clinician before adding daily oil, especially if you use blood thinners or have chronic conditions.

How to Make Olive Oil a Daily Health Habit

Drinking olive oil every day can be a simple way to add healthy fats and antioxidants to your diet — but balance is everything. When used thoughtfully, this ritual supports digestion, heart function, and overall vitality without excess calories or false expectations.

At Lot22 Olive Oil Co., each bottle of California extra virgin olive oil is pressed for freshness and purity. This makes it ideal for daily wellness routines or Mediterranean-style cooking. Their oils carry rich polyphenol profiles that bring both flavor and function to your table.

If you’d like to explore how olive oil can enrich your meals and well-being, visit our website to learn more from our experts and discover our latest harvests — crafted to bring the essence of the grove to your home.

Frequently Asked Questions

Daily olive oil adds healthy fats, antioxidants, and mild anti-inflammatory compounds. It can support heart health and digestion, but calories and individual needs are important.

What are the potential health benefits of consuming olive oil every morning?

Replacing saturated fats with olive oil may lower heart disease risk. Studies link regular use to improved blood lipids and less inflammation. Olive oil can ease constipation and help absorb nutrients when eaten with other foods. Extra virgin olive oil also provides antioxidants.

Is there an optimal time of day to ingest olive oil for weight management?

No specific time helps with weight loss. What matters is your total daily calorie intake, not the hour you take olive oil. Swapping it for higher-calorie or saturated fats can support weight control if you track portions.

How does taking olive oil on an empty stomach affect the body?

Some people notice softer stools after a small amount of olive oil. Evidence is limited, but a teaspoon may act as a mild stool softener for some. Taking oil alone doesn’t boost antioxidant absorption and may add unnecessary calories.

Are there any risks associated with the daily intake of olive oil?

Olive oil is high in calories, and excess can cause weight gain. Rarely, people with olive allergies may react. If you have digestive issues or take blood thinners, check with your clinician before increasing your intake.

What is the maximum recommended quantity of olive oil to consume per day?

Guidelines suggest 1 to 2 tablespoons (15–30 ml) of olive oil daily for heart benefits without excess calories. Mediterranean diets sometimes use about 4 tablespoons (60 ml), but that may increase calorie intake. Adjust the amount based on your needs and medical advice.

Should olive oil be ingested at bedtime for health benefits?

No evidence shows that taking olive oil at bedtime offers unique benefits compared to other times. The timing does not affect its impact on blood lipids or inflammation.

If a small amount at night helps your digestion, you can use it then. Otherwise, add it to meals to help your body absorb nutrients.