Morning Olive Oil Shots: Benefits, Risks & What Science Says

A surprising wellness trend has taken over Instagram feeds and kitchen counters worldwide: drinking a tablespoon or shot of extra virgin olive oil first thing in the morning. With 28,000 Instagram posts under #oliveoilbenefits and 8,000 monthly UK searches for "What happens if you drink olive oil every day?", this Mediterranean-inspired ritual has captured the attention of health enthusiasts everywhere. But does science support the hype, or is this just another fleeting wellness fad?facebook+1​

The Claims Behind the Trend

Advocates of morning olive oil shots claim the practice delivers numerous health benefits, from improved digestion and glowing skin to reduced inflammation and better heart health. Social media influencers tout it as a simple way to jumpstart metabolism, support weight loss, and even reduce chronic pain. The reasoning? Consuming olive oil on an empty stomach allows your body to absorb its beneficial compounds more effectively.womenshealthmag+2​

What Science Actually Says

Anti-Inflammatory Powerhouse

Olive oil genuinely contains impressive anti-inflammatory properties. One of its key antioxidants, oleocanthal, has been shown to work similarly to ibuprofen in reducing inflammation. Chronic inflammation is linked to serious health conditions like heart disease, diabetes, arthritis, Alzheimer's disease, and certain cancers, making olive oil's anti-inflammatory effects particularly valuable.prevention+1​

Heart Health and Cholesterol Benefits

Packed with monounsaturated fats made of oleic acid, phytosterols, carotenoids, tocopherols, and polyphenols, olive oil has been extensively linked to reduced inflammation and improved cholesterol levels. Regular consumption can help lower LDL (bad cholesterol) while promoting favorable HDL (good cholesterol) ratios. A 28-year study in the Journal of the American College of Cardiology found that high olive oil consumption was associated with an 8% to 34% lower risk of disease-related death.theolivetap+3​

Gut Health Support

Recent research has recognized olive oil for its gut health benefits. Scientists believe the polyphenols in olive oil can activate the growth of healthy gut bacteria and nourish the gut lining, helping to relieve bloating and constipation. These polyphenols can be directly absorbed by the intestine, improving immunity and reducing inflammation.womenshealthmag​

Blood Sugar Management

A 2023 study found that olive oil, especially extra virgin, is effective for glycemic control in individuals with type 2 diabetes. The healthy fats help slow glucose absorption and may reduce cravings.healthline+1​

The Empty Stomach Advantage (and Risks)

Potential Benefits

New evidence suggests that taking olive oil on an empty stomach may provide additional benefits compared to consuming it with food. According to José Ramón Llorente, president of the Spanish Society of Orthomolecular Nutrition, consuming olive oil on an empty stomach reduces gastric acidity by forming a protective film on the gastric wall. This helps with the absorption of vitamins and minerals (especially calcium, magnesium, and zinc) and assists the work of the liver, gallbladder, and pancreas.oliveoiltimes​

The Downsides

However, drinking olive oil on an empty stomach isn't without risks. Olive oil stimulates bile production in the gallbladder, and consuming it alone without food can lead to an overproduction of bile, potentially causing diarrhea, bloating, and digestive discomfort. For some people, consuming excessive amounts on an empty stomach may overwhelm the digestive system, leading to flatulence or gastrointestinal issues.smbx​

Additionally, consistently drinking large amounts of olive oil on an empty stomach may increase the risk of developing gallstones, as excess bile can contribute to their formation. Olive oil is also calorie-dense (about 120 calories per tablespoon), so drinking it daily without accounting for these calories could contribute to unintended weight gain.smbx​

Real-World Experiences

When wellness writers have tested the trend, results have been underwhelming. One Prevention.com writer who consumed olive oil daily for a week reported: "Despite all the social media hype, taking a daily shot of olive oil didn't deliver any life-changing benefits in just one week". Another tester noted benefits appeared gradually over two weeks, but nothing dramatic enough to justify the unpleasant experience of drinking oil straight.prevention+1​

What Dietitians Recommend

Registered dietitians agree that olive oil is excellent for health but caution against the shot trend. Arti Dhokia, a dietitian who debunked the viral olive oil shot trend, stated: "Extra virgin olive oil is brilliant for your health, offering many proven benefits. It can help reduce inflammation, is high in antioxidants, is full of mono-unsaturated fats to improve gut health, and has been linked to lowering blood pressure and cholesterol. However, taking an entire shot of olive oil in the morning isn't necessary. If you want to incorporate it into your diet, a tablespoon a day is enough to start feeling the benefits over time".midlandhealth​

How to Incorporate Olive Oil Properly

Instead of downing a straight shot, consider these more palatable and equally effective methods:

Morning Options

• Drizzle olive oil over avocado toast
• Mix a tablespoon into your morning smoothie
• Combine with lemon juice for a gentler morning tonicnostosgoods​
• Add to scrambled eggs or omelets

Throughout the Day

• Use as a salad dressing base
• Drizzle over cooked vegetables
• Dip whole-grain bread
• Use in place of butter for cooking at low-to-medium temperatures

Choosing the Right Olive Oil

If you do decide to try morning olive oil, quality matters. Look for extra virgin olive oil (EVOO) that is high in polyphenols—powerful antioxidants scientifically proven to reduce cardiovascular disease risk and lower blood pressure. The best olive oils for health benefits are cold-pressed, unrefined, and packaged in dark bottles to protect against light degradation.myolivea​

The Bottom Line

While olive oil absolutely deserves its reputation as a health-promoting superfood, the morning shot trend may be more theatrical than practical. The Mediterranean diet recommends at least four tablespoons of olive oil daily, but this should be consumed as part of meals throughout the day rather than in a single morning dose.midlandhealth+2​

The health benefits of olive oil are real and backed by decades of research, but you don't need to force down an unpleasant shot to reap them. Incorporating high-quality extra virgin olive oil into your regular meals is equally effective, more sustainable, and far more enjoyable. If you do choose to try the morning shot ritual, start with just one tablespoon, listen to your body, and consult with a healthcare provider if you have digestive or gallbladder issues.oliveoiltimes+4​