Is Drinking Olive Oil Good for You? Here's What 40+ Studies Say – Hoji

Is drinking olive oil good for you? The short answer: yes, and the evidence behind it is stronger than almost any other dietary fat claim in nutrition science. But the internet has made this confusing. TikTok says it's a miracle. Hospital websites say don't bother. A GI surgeon quoted yesterday called it "not some special medical trick."

The truth is more interesting than any of those takes. The evidence FOR drinking olive oil comes from some of the largest, longest, most rigorous nutrition studies ever conducted. The evidence AGAINST is mostly about calories and the question of whether drinking is "better" than eating. This article reviews both sides and gives you a verdict - including the one argument about drinking that nobody on the internet seems to make.

For the practical how-to, see our Olive Oil Shots Guide. For the safety question specifically, see Can You Drink Olive Oil?

The Short Answer

Yes, drinking olive oil is good for you. But there are two important caveats.

Caveat 1: It must be extra virgin. A 2023 review by Flynn and colleagues found that refined olive oil showed no cardiovascular benefit compared to other oils. Only extra virgin olive oil (EVOO), with its intact polyphenols, delivered the health improvements documented in major studies. The grade matters as much as the ingredient.

Caveat 2: It should replace other fats, not add calories on top. One tablespoon of EVOO is 120 calories. If you add a daily shot to an already calorie-sufficient diet without removing something else, the math works against you. The research that produced the strongest results - PREDIMED, Harvard 2022 - involved olive oil replacing other dietary fats, not supplementing them.

With those two caveats in place, the evidence is substantial: the PREDIMED trial (7,447 people, 5 years) found a 31% reduction in major cardiovascular events. The Harvard 2022 study (90,000+ people, 28 years) found 19% lower cardiovascular mortality. The FDA issued a qualified health claim for 1.5 tablespoons of oleic acid-rich oils daily. No other dietary fat has this depth of evidence.

The Evidence FOR Drinking Olive Oil

Not all evidence is created equal. Here's the case for drinking olive oil, organized from strongest to most preliminary because the tier of evidence matters as much as the finding itself.

Tier 1: The Strongest Evidence (Large Trials + Long Cohorts)

PREDIMED (2013/2018, New England Journal of Medicine): 7,447 participants at high cardiovascular risk. 5 years. Randomized to Mediterranean diet supplemented with EVOO vs. control. Result: 31% reduction in major cardiovascular events (heart attack, stroke, cardiovascular death). This is the gold standard. A large, randomized trial with hard clinical endpoints. Link: Olive Oil and Heart Health.

Harvard 2022 (JACC): 92,000+ participants (Nurses' Health Study + Health Professionals Follow-up Study). 28 years. People consuming more than half a tablespoon of olive oil daily had 19% lower cardiovascular mortality, 17% lower cancer mortality, 29% lower neurodegenerative mortality, and 18% lower respiratory mortality compared to those who rarely consumed it. Link: Olive Oil and Brain Health.

FDA qualified health claim: The FDA allows food labels to state that consuming 1.5 tablespoons of oils high in oleic acid daily may reduce the risk of coronary heart disease, when replacing fats and oils higher in saturated fat.

EFSA polyphenol health claim: The European Food Safety Authority approved the claim that olive oil polyphenols contribute to the protection of blood lipids from oxidative stress, at a minimum daily intake of 20g of specific EVOO.

Tier 2: Strong Evidence (Smaller Trials + Mechanism Studies)

Flynn 2023 review (Nutrients): Concluded that consuming two tablespoons of EVOO daily can produce blood pressure and cholesterol improvements within as little as three weeks. Critically, refined olive oil did NOT produce these benefits. Only EVOO does. This is why the "extra virgin" caveat matters.

Beauchamp 2005 (Nature): Discovered that oleocanthal in fresh EVOO works through the same anti-inflammatory pathway as ibuprofen (COX-1 and COX-2 inhibition). The peppery throat burn you feel when drinking quality EVOO is oleocanthal in action.

JRN 2014 (constipation): Found that one teaspoon of olive oil daily was as effective as mineral oil for constipation relief in hemodialysis patients.

Bone density: A study of 523 women found that consuming more than 20mL of olive oil daily resulted in significantly higher bone density.

Blood sugar: Research found that pre-meal olive oil intake lowered post-meal glucose levels by 22% compared to controls. Link: Olive Oil and Diabetes.

Blood pressure: A systematic review found that EVOO consumption of 10 to 50mL per day decreased diastolic blood pressure significantly.

Cholesterol: Multiple meta-analyses confirm olive oil consumption lowers LDL and raises HDL cholesterol more effectively than other plant oils. Link: Olive Oil and Cholesterol.

Tier 3: Emerging Evidence (Early-Stage but Promising)

Gut microbiome: Olive oil polyphenols appear to function as prebiotics, feeding beneficial bacteria and improving gut microbial diversity.

Skin: Hydroxytyrosol delivers antioxidant protection to skin cells via the bloodstream. Consumed EVOO may support skin health from the inside.

Cognitive protection: Harvard data linked 1.5+ tablespoons daily to 29% lower neurodegenerative mortality. Early mechanistic studies suggest polyphenols cross the blood-brain barrier.

Weight management: Oleic acid triggers OEA, a satiety signal. PREDIMED participants consuming 4+ tbsp daily did not gain weight. Link: Olive Oil for Weight Loss.

Longevity: Mediterranean populations with the highest olive oil consumption consistently appear in longevity studies. Correlation, not causation, but the pattern is remarkably consistent.

For the complete evidence review, see Olive Oil Health Benefits and Is Olive Oil Healthy?

The Honest Downsides

A credible YES requires an honest accounting of the NO arguments. Here's everything working against the practice:

Calories are real. One tablespoon = 120 calories. Two tablespoons = 240. If you're adding olive oil on top of your existing diet without removing other fats or calories, you'll gain weight over time. The solution: treat olive oil as a fat replacement, not a fat addition. Swap out butter, creamy dressings, cooking oils — then the calorie math works.

Days 1-3 can be uncomfortable. Nausea, looser stools, mild digestive adjustment. This is your gut responding to concentrated fat on an empty stomach. It resolves for most people within a few days, and starting with a teaspoon instead of a tablespoon prevents it almost entirely.

It's not magic. No single food cures or prevents disease on its own. The studies that showed the strongest results - PREDIMED, Harvard - involved olive oil as part of a broader dietary pattern. The Mediterranean diet includes vegetables, fish, whole grains, nuts, and limited processed food. Olive oil is the star, but it needs a supporting cast.

EVOO only. This point cannot be overstated. Flynn's 2023 review found that refined olive oil - the kind labeled "pure," "light," or just "olive oil" - did not produce cardiovascular benefits. The polyphenols in EVOO are what drive the anti-inflammatory, antioxidant, and cardioprotective effects. Drinking refined olive oil is drinking fat without the beneficial compounds.

Some people should consult a doctor first. Blood thinners (olive oil has mild anticoagulant properties), gallbladder disease (bile stimulation), diabetes medications (blood sugar effects). See our full safety guide and side effects guide.

The Real Question: Is Drinking Better Than Eating?

This is the question that every hospital website uses to discourage olive oil shots, and the question that nobody answers with nuance.

Healthline says there's "no research to support the advantages of drinking over consuming." GoodRx says "probably not." Mayo Clinic says just cook with it. A GI surgeon on TODAY.com says "you would get the same benefits by using olive oil in meals."

They're technically correct. There is no randomized controlled trial comparing the health outcomes of people who drink olive oil as a shot vs. people who consume the same amount in food. Biochemically, your body processes olive oil the same way whether it arrives on a salad or in a shot glass.

But they're missing the real-world problem: compliance.

The 2020-2025 Dietary Guidelines for Americans recommend about 27 grams (just under 2 tablespoons) of added oils daily for a 2,000-calorie diet. Most Americans fall far short of this with olive oil specifically. They cook with canola or vegetable oil. They butter their toast. They use ranch dressing. The olive oil stays in the cabinet.

A measured daily shot solves this. One tablespoon, taken deliberately, guarantees you hit the dose that the FDA, PREDIMED, and Harvard research support. You can't "forget" a deliberate daily ritual the way you forget to drizzle olive oil on your lunch.

There's also a quality-verification advantage. When you drink EVOO straight, you can feel the oleocanthal burn. The peppery throat sensation that indicates fresh, polyphenol-rich oil. When olive oil is mixed into food, you can't detect this quality signal. The shot is a built-in freshness test.

And consider how PREDIMED actually worked: researchers gave participants measured bottles of EVOO to ensure they consumed the target dose. The study design itself acknowledged that hitting 4+ tablespoons daily through food alone is difficult for most people.

The verdict on drinking vs eating: Drinking olive oil is not biochemically superior to eating it. But it's behaviorally superior for people who wouldn't otherwise consume enough. The daily shot is a compliance tool. The most reliable way to guarantee you're getting what the research says works.

What to Drink

Extra virgin olive oil. Always. The Flynn 2023 review makes this clear: refined olive oil doesn't deliver the same benefits. Look for: recent harvest date, high polyphenol content (250+ mg/kg if listed), single-origin, and the peppery oleocanthal burn when you taste it. For guidance, see Best Olive Oil to Drink Daily and our polyphenol guide.

The easiest way to guarantee you're drinking quality EVOO: a Hoji packet. Lab-tested for polyphenol content, sealed until use, no bottle degradation, no guessing. The research says quality matters. This is how you ensure it.

How Much and When

How much: 1 to 1.5 tablespoons daily. This aligns with the FDA qualified health claim (1.5 tbsp) and falls within the range tested safely in every major study. Start with 1 teaspoon if you're new and build up over 2-3 weeks. For the full dosage guide, see How Much Olive Oil Per Day.

When: Morning (digestion, appetite, energy), evening (sleep, repair, inflammation), or before meals (satiety). All timings deliver the core benefits. Pick one and be consistent. See Best Time to Take Olive Oil. New to this? Start with our Beginner's Guide.

FAQ

Is drinking olive oil every day healthy?

Yes. Daily consumption is how the benefits compound. PREDIMED, Harvard, and the FDA claim all reflect consistent, daily use. One tablespoon of EVOO per day is the standard. See What Happens If You Drink Olive Oil Every Day.

Is drinking olive oil bad for you?

Not for most people. The genuine risks are limited: calorie addition without fat swapping, digestive adjustment (days 1-3, temporary), and medication interactions for people on blood thinners or with gallbladder disease. For the full safety analysis, see Can You Drink Olive Oil?

Is it better to drink olive oil or eat it in food?

Biochemically, your body processes olive oil the same way regardless of delivery method. The advantage of drinking is behavioral: a measured daily shot guarantees you hit the researched dose and lets you verify quality through the oleocanthal burn. It's a compliance tool, not a biochemical upgrade.

Is drinking olive oil good for your skin?

The evidence is emerging but plausible. Hydroxytyrosol delivers antioxidant protection to skin cells via the bloodstream. Vitamin E supports cell membrane integrity. Harvard data shows mortality benefits that suggest broad cellular protection. Consuming EVOO likely supports skin health, but the evidence is stronger for heart, brain, and metabolic benefits. See Olive Oil for Skin.

Should I drink olive oil on an empty stomach?

Many people prefer it this way for maximum absorption and the clearest oleocanthal signal. The main risk is nausea if you start with too much — begin with a teaspoon and build up. Taking it with food is also fine; the compounds work either way.

How much olive oil should I drink per day?

.5 to 1.5 tablespoons (7.5-22mL). This aligns with the FDA's qualified health claim and the dosages tested in major studies. Beyond 2 tablespoons as a shot, the calorie addition becomes significant without proportionally more benefit. See How Much Olive Oil Per Day.

The Verdict

Is drinking olive oil good for you? Yes. The evidence is real, large-scale, and specific. PREDIMED tested it in 7,447 people over 5 years. Harvard tracked 90,000+ people for 28 years. The FDA reviewed the evidence and issued a qualified health claim. The European Food Safety Authority did the same. Dozens of mechanism studies explain exactly why it works. From oleocanthal's anti-inflammatory pathway to oleic acid's cardiovascular protection to hydroxytyrosol's antioxidant activity.

It's not magic. It doesn't replace a balanced diet. It must be extra virgin. And it should swap out other fats, not pile on top. But for people who want a guaranteed daily dose of the most evidence-backed dietary fat in nutrition science, the daily shot is the most reliable way to get it.

The research is in. The verdict is clear. The only question left is whether you'll start.

If you're ready: one Hoji packet. Here's how to take your first shot.