Drinking Olive Oil: Benefits, Risks & How Much Is Safe

From TikTok wellness influencers to Mediterranean grandmothers, the practice of drinking olive oil straight has captured mainstream attention. But does it actually work? And is it safe? Here's what 28 years of Harvard research, and a healthy dose of common sense, tell us about this ancient practice.

Scroll through wellness content these days and you'll inevitably encounter someone extolling the virtues of their morning olive oil "shot." Celebrities from Kourtney Kardashian to Gwyneth Paltrow have endorsed the practice. Mediterranean elders reportedly drink a quarter cup each morning. And your algorithm probably thinks you should too.

But here's the thing: the practice of drinking olive oil isn't actually new. People in Greece, Italy, and Spain have been doing it for centuries long before anyone thought to film it for social media. The question isn't whether it's trendy. The question is whether it's worth doing.

The short answer: probably yes, with some important caveats. Let's break down exactly what the research shows, how much actually matters, and whether you should bother.

Can You Actually Drink Olive Oil?

Yes. There's nothing inherently dangerous about drinking olive oil for most healthy adults. It's food. The same stuff you drizzle on salads and use for cooking. The fact that you're consuming it from a spoon instead of on bread doesn't change its chemical composition.

People have been drinking olive oil in Mediterranean cultures for millennia, and the practice is associated with some of the longest-lived, healthiest populations on Earth. The Mediterranean diet, which features olive oil as its primary fat source, consistently ranks as one of the healthiest dietary patterns ever studied.

That said, "safe to drink" doesn't mean "better than eating it normally." We'll get to that distinction later. First, let's look at what drinking olive oil can actually do for you.

7 Evidence-Based Benefits of Drinking Olive Oil

The benefits of consuming olive oil are well-established. Whether you drink it straight or incorporate it into meals, here's what quality research shows it can do:

1. Heart Health and Longevity

This is where the evidence is strongest. A landmark 2022 study published in the Journal of the American College of Cardiology followed over 92,000 Americans for 28 years. The researchers found that people consuming more than 7 grams of olive oil daily (just over half a tablespoon) had significantly lower mortality risk across multiple causes.

The findings were striking: a 19% lower risk of cardiovascular disease mortality, 17% lower risk of cancer mortality, 29% lower risk of neurodegenerative disease mortality, and 18% lower risk of respiratory mortality. The researchers also found that replacing just 10 grams per day of margarine, butter, mayonnaise, or dairy fat with olive oil was associated with 8-34% lower mortality risk.

As lead researcher Marta Guasch-Ferré noted: "Clinicians should be counseling patients to replace certain fats, such as margarine and butter, with olive oil to improve their health."

These cardiovascular benefits come largely from olive oil's unique combination of polyphenols and monounsaturated fatty acids, which work together to improve cholesterol profiles and reduce arterial inflammation.

2. Digestive Support and Constipation Relief

One of the most immediate effects people notice when drinking olive oil is improved digestion. Olive oil acts as a natural lubricant for the intestinal tract, helping things move along more smoothly.

A 2014 study of hemodialysis patients, a population prone to constipation, found that just one teaspoon (4ml) of olive oil daily significantly softened stools. The olive oil was as effective as mineral oil, the standard medical treatment for constipation.

For a deeper dive on this topic, see our complete guide to olive oil for constipation, including specific dosing recommendations.

3. Blood Sugar Management

Olive oil may help regulate blood sugar levels, which is particularly relevant for people with or at risk for type 2 diabetes. A 2019 study found that people with prediabetes who took oleanolic acid-enriched olive oil daily were 55% less likely to develop diabetes than the control group.

The mechanism appears to involve olive oil's effect on glycemic response—when consumed with carbohydrates, olive oil slows the release of glucose into the bloodstream, preventing the sharp spikes that stress your metabolic system. For more on this, see Olive Oil and Diabetes: What the Research Really Says.

4. Anti-Inflammatory Effects

Extra virgin olive oil contains oleocanthal, a compound so potent that researchers have compared it to ibuprofen. In fact, oleocanthal works through the same COX enzyme pathway as the popular pain reliever.

Italian researchers found that 50ml of high-quality EVOO provides anti-inflammatory effects equivalent to about 10% of the standard adult ibuprofen dose. That's not enough to replace your pain medication, but consumed daily over time, it contributes to lower overall systemic inflammation—which underlies everything from heart disease to arthritis to cognitive decline.

Learn more about this mechanism in our article on olive oil and inflammation.

5. Brain and Cognitive Protection

The Harvard study's finding of a 29% reduction in neurodegenerative disease mortality wasn't surprising to researchers who've been studying olive oil's effects on the brain. The polyphenols in EVOO—particularly hydroxytyrosol and oleocanthal—appear to cross the blood-brain barrier and protect neurons from oxidative damage.

Studies have shown that people who consume more olive oil have better memory and cognitive function as they age, and may have lower risk of Alzheimer's disease. For a complete overview, see Olive Oil and Brain Health.

6. Enhanced Nutrient Absorption

Fat helps your body absorb fat-soluble vitamins (A, D, E, and K) and other beneficial compounds like beta-carotene. Consuming olive oil, whether by drinking it or adding it to food, improves your absorption of these nutrients from everything else you eat.

Interestingly, this is one argument against drinking olive oil on a completely empty stomach. When you have olive oil with food, it helps you absorb more nutrients from that food. A tablespoon drizzled over a salad does double duty: you get the olive oil's benefits and better absorption of the vegetables' nutrients.

7. Satiety and Weight Management

Despite being calorie-dense, olive oil consumption is not associated with weight gain in research. In fact, higher olive oil intake is often correlated with healthier body weight. This apparent paradox likely comes down to satiety: fat slows stomach emptying and triggers fullness hormones, helping you feel satisfied with less food overall.

One study found that women who supplemented their breakfast with about 1.5 tablespoons of EVOO experienced greater weight loss and blood pressure reduction than those consuming the same amount of soybean oil. See Olive Oil for Weight Loss for more on this research.

How Much Olive Oil Should You Drink?

This is where things get practical. How much olive oil do you actually need to see benefits?

The good news: you don't need to chug a quarter cup like the Mediterranean grandmother in viral videos. Research shows meaningful benefits at surprisingly modest amounts:

The practical takeaway: Start with 1 tablespoon daily and see how you feel. The Harvard study showed significant benefits at just over half a tablespoon—you don't need to force down massive quantities. Most experts recommend 1-4 tablespoons per day, with the Cleveland Clinic suggesting 1-4 tablespoons as a reasonable range.

Remember: this amount includes all the olive oil you consume, not just what you drink. If you're already cooking with olive oil and drizzling it on salads, you may already be hitting beneficial levels without adding a dedicated "shot."

Best Time to Drink Olive Oil: Morning vs. Night

You'll find passionate advocates for both morning and evening consumption. Here's what actually matters:

Morning advocates claim that drinking olive oil on an empty stomach maximizes absorption and "primes" your digestive system for the day. Some believe it helps detoxify the liver (though there's limited evidence for this specific claim).

Evening advocates claim that taking olive oil before bed supports overnight digestion and may promote better sleep. Some people find it helps with morning bowel regularity.

What research actually shows: There's no compelling evidence that one time is significantly better than another for health benefits. The Harvard study and PREDIMED trial didn't specify timing- they just tracked total consumption.

What does matter is consistency. Whether you take it morning or night, the benefits come from regular daily consumption over time, not from perfectly optimized timing.

That said, some practical considerations worth noting: Some people experience nausea or heartburn when drinking oil without food. If this happens to you, take it with or after a meal instead. You'll also absorb more fat-soluble nutrients from your meal if olive oil is part of it. And if you prefer not to consume concentrated calories late at night, morning or midday works fine.

For a deeper exploration of timing research, see Best Time to Take Olive Oil.

Potential Risks and Side Effects

Olive oil is remarkably safe, but drinking it—especially in larger amounts or when you're not used to it—can cause some issues:

Digestive upset is the most common complaint. Drinking olive oil can cause nausea, stomach cramping, or diarrhea, especially when consumed on an empty stomach or in quantities your system isn't accustomed to. The same properties that make olive oil helpful for constipation can work too well if you overdo it.

Calorie consideration: One tablespoon of olive oil contains about 120 calories. That's fine if you're using it to replace other fats, but if you're adding it on top of your normal diet, those calories add up. Four tablespoons (the PREDIMED dose) is 480 calories nearly a quarter of many people's daily intake.

Heartburn and acid reflux: Some people experience acid reflux when consuming oil on an empty stomach. If you're prone to heartburn, try taking olive oil with food instead.

Potential medication interactions: Olive oil may have mild blood-thinning effects. If you're taking anticoagulants (blood thinners) like warfarin, or blood pressure medications, discuss adding significant amounts of olive oil with your doctor first.

Start slowly: If you're new to drinking olive oil, start with just one teaspoon and gradually increase over a week or two. This gives your digestive system time to adjust and helps you identify your personal tolerance level.

Who Should Avoid Drinking Olive Oil

While olive oil is safe for most people, certain groups should be cautious or avoid drinking it straight:

• People with gallbladder issues: Olive oil stimulates bile production. If you have gallstones or have had your gallbladder removed, large amounts of oil can trigger discomfort or digestive problems.
• Those on blood thinners: The potential blood-thinning effect of olive oil, while mild, could interact with anticoagulant medications.
• People with fat malabsorption conditions: Conditions like chronic pancreatitis or certain intestinal disorders can make it difficult to digest concentrated fat.
• Anyone on a strict calorie-controlled diet: If you're carefully counting calories for weight loss, the added calories from drinking olive oil need to be factored in.

When in doubt, consult your healthcare provider before starting any new dietary practice.

Drinking vs. Cooking: Does It Matter?

Here's something the olive oil shot videos won't tell you: there's no research proving that drinking olive oil provides greater benefits than consuming it with food.

The Harvard study, PREDIMED trial, and virtually every other study on olive oil's health benefits measured total consumption—not specifically drinking it straight. The benefits came from consuming olive oil regularly, regardless of method.

In fact, there are arguments that consuming olive oil with food might be better. Fat helps you absorb fat-soluble vitamins and antioxidants from vegetables and other foods. Your stomach also handles oil better when it's mixed with other foods. And for most people, drizzling olive oil on food is something they can maintain long-term, while drinking shots of oil feels like a chore.

So why drink it at all? A few reasons: convenience (if you're not going to cook a meal, a tablespoon of olive oil is quick), dose control (you know exactly how much you're getting), and routine (some people find it easier to take olive oil as a discrete "supplement" rather than remembering to add it to meals).

The honest take: Don't force yourself to drink olive oil if you find it unpleasant. You can get the same benefits by cooking with it, drizzling it on food, using it in salad dressings, or dipping bread in it. The best method is the one you'll actually stick with.

How to Start: Tips for Beginners

If you want to try drinking olive oil, here's how to set yourself up for success:

Start small. Begin with one teaspoon (about 5ml) for the first few days. This lets your digestive system adapt without overwhelming it. Gradually increase to one tablespoon over a week or two.

Choose your timing. Experiment to find what works for you. Try it in the morning on an empty stomach first. If that causes discomfort, switch to taking it with breakfast or another meal.

Make it palatable. High-quality extra virgin olive oil should taste pleasant—peppery, fruity, maybe a little bitter. If drinking it straight is still challenging, try adding a squeeze of lemon juice, mixing it into warm water, blending it into a morning smoothie, or taking it immediately before eating something.

Chase it if needed. There's nothing wrong with following your olive oil with water, a bite of food, or a sip of juice. The health benefits don't depend on suffering through the experience.

Be consistent. The benefits of olive oil come from regular consumption over time, not from occasional large doses. A tablespoon every day beats a quarter cup once a week.

Which Olive Oil Should You Drink?

This matters more than most people realize. When you drink olive oil straight, you taste everything- every flaw, every note of rancidity, every sign of poor quality. And more importantly, the health benefits depend on the polyphenol content, which varies enormously between oils.

Always choose extra virgin. Extra virgin olive oil is mechanically pressed without heat or chemicals, preserving the polyphenols and antioxidants that provide most of the health benefits. Refined olive oil has had most of these compounds stripped away. For drinking purposes, EVOO isn't optional—it's the whole point.

Freshness matters. Olive oil is a fresh product that degrades over time. The polyphenol content of a two-year-old bottle is a fraction of what it was at bottling. Look for oils with a harvest date (not just a "best by" date), harvest within the past 12-18 months, and dark glass bottles that protect from light.

See our guides on how to tell if olive oil has gone bad and proper olive oil storage.

Quality over price (but not always). Unfortunately, olive oil fraud is common. Many oils labeled "extra virgin" don't meet the standard, and some are adulterated with cheaper oils. A $5 bottle of "EVOO" from an unknown brand is unlikely to deliver the health benefits you're after.

Look for oils with third-party certifications, specific origin information, and from producers who specialize in quality over volume. For guidance on finding trustworthy oils, see our complete guide to choosing the best olive oil.

Taste test it first. Before committing to drinking an olive oil, taste it. Quality EVOO should taste fruity (notes of fresh olives, grass, or other fruits), bitter (a pleasant bitterness, especially on the sides of your tongue), and peppery (a characteristic tingle or burn at the back of your throat—this is the oleocanthal, and it's a good sign).

If it tastes musty, greasy, crayon-like, or simply like nothing, it's not high quality and won't provide optimal benefits.

The Bottom Line

Yes, you can drink olive oil. It's safe for most healthy adults and has been practiced in Mediterranean cultures for centuries. The benefits are real, but they come from consuming olive oil regularly, not specifically from drinking it. You get the same benefits cooking with it or using it on food.

You don't need much. The Harvard study showed significant mortality benefits at just half a tablespoon daily. One to two tablespoons is plenty for most people. Quality matters enormously. Use fresh, genuine extra virgin olive oil, because low-quality or rancid oil defeats the purpose.

Start small if you're new to this. One teaspoon, gradually increasing. Listen to your body. Timing is personal; research doesn't show morning is better than evening, so do what works for you.

And remember: it's not magic. Olive oil is one component of a healthy diet and lifestyle. It works best alongside other good habits, not as a shortcut around them.

The Mediterranean populations who've been drinking olive oil for generations don't treat it as a biohack or a wellness trend. They treat it as food—delicious, nourishing food that's part of a broader pattern of eating and living well.

That might be the most important lesson of all. Whether you drink your olive oil or drizzle it on a salad, the goal isn't to optimize a single intervention. It's to build a sustainable way of eating that you actually enjoy, and that just happens to be exceptionally good for you.