An olive oil shot is simply 1–2 tablespoons (15–30 mL) of extra virgin olive oil consumed straight, like a supplement. The practice has roots in Mediterranean cultures spanning centuries and is backed by the largest dietary trial on olive oil to date — the 7,447-person PREDIMED study, which linked daily EVOO intake to a roughly 30% reduction in cardiovascular events. The oil must be extra virgin; refined varieties lack the polyphenols that make a shot worth taking.
Key Facts
- Recommended dose: 1–2 tablespoons (15–30 mL) daily
- PREDIMED trial: daily EVOO intake linked to ~30% lower cardiovascular event risk (Estruch et al., NEJM, 2018, n=7,447)
- EU/EFSA health-claim threshold: 250 mg/kg polyphenols, the minimum level required to legally state olive oil "contributes to the protection of blood lipids from oxidative stress"
- Calories: 120 per tablespoon
- The throat-catch is oleocanthal, an anti-inflammatory compound that works similarly to ibuprofen (Beauchamp et al., Nature, 2005) — a sign of quality, not a problem
- Best oil for shots: fresh extra virgin olive oil with a published harvest date within the last 12 months
What Are Olive Oil Shots?
An olive oil shot is 1–2 tablespoons of extra virgin olive oil (EVOO) taken straight, similar to how you'd take a liquid supplement. It's not a new wellness fad — Mediterranean households have consumed olive oil this way for generations — but it's gaining renewed attention through social media and celebrity habits. The one non-negotiable: it has to be labeled "extra virgin." Refined olive oil has been processed in ways that strip out the polyphenols responsible for most of the benefit.
What Are the Benefits of Olive Oil Shots?
The research case for daily EVOO intake is unusually strong for a dietary intervention. The PREDIMED trial — involving over 7,400 participants across nearly five years — found that a Mediterranean diet supplemented with extra virgin olive oil reduced major cardiovascular events by approximately 30% compared to a control diet (Estruch et al., NEJM, 2018). Both the FDA and European regulators have issued qualified health claims recognizing olive oil's cardiovascular benefits.
Beyond heart health, research supports several other potential benefits from regular EVOO intake:
- Anti-inflammatory effects via oleocanthal, which inhibits the same inflammatory pathway as ibuprofen (Beauchamp et al., Nature, 2005)
- Antioxidant protection from polyphenols including hydroxytyrosol and oleuropein
- Digestive support through bile stimulation
- Skin and hair benefits associated with regular dietary intake (see our full skin guide)
- Associations with reduced cognitive decline in Mediterranean-diet cohort research
How Do You Take an Olive Oil Shot?
Take it quickly, like a shot, rather than sipping — most people find that minimizes the taste and throat sensation. If you're new to it, chase it with citrus (lemon or orange), blend it into a smoothie, or mix it with lemon water. Chilling the oil slightly can also mute the peppery intensity. Any initial discomfort from a high-polyphenol oil typically fades within 1–2 weeks as you get used to it.
How Much Olive Oil Should You Take as a Shot?
Build up gradually rather than starting at a full tablespoon:
- Week 1: 1 teaspoon
- Week 2: 2 teaspoons
- Week 3: 1 tablespoon
- Week 4+: 1–2 tablespoons
One tablespoon is about 120 calories, so it should generally replace other fats in your diet (butter, seed oils used in cooking) rather than stack on top of your normal intake. Timing is flexible — morning on an empty stomach, before bed, or with food if you have a sensitive stomach — and consistency matters far more than hitting a specific time of day.
What Is the Best Olive Oil for Shots?
Only extra virgin olive oil retains the polyphenols worth taking a shot for. Beyond that label, look for a published harvest date (fresher is better — polyphenols degrade over time), dark glass or single-serve packet packaging to limit light and air exposure, single-origin sourcing for traceability, and, where listed, a polyphenol content at or above the EFSA health-claim threshold of 250 mg/kg.
| Brand | Polyphenol Content | Format | Taste Intensity | Price Per Shot (approx.) |
|---|---|---|---|---|
| Hoji | [insert current lab-tested mg/kg from your latest COA] | Single-serve sachet (10 mL) | Medium–intense (Hojiblanca, fresh harvest) | [insert current per-sachet price] |
| Cobram Estate | Roughly 500–900 mg/kg (varies by harvest/batch) | Bottle | Medium–intense | ~$0.60–0.90 per tbsp |
| Laconiko | Not consistently published | Bottle | Medium | ~$0.70–1.00 per tbsp |
| Terra Delyssa | Roughly 200+ mg/kg (varies by batch) | Bottle | Mild–medium | ~$0.20–0.30 per tbsp |
| Kirkland Organic (Costco) | Not consistently published | Bottle | Mild–medium | ~$0.15–0.25 per tbsp |
| Graza | Not consistently published | Squeeze bottle | Medium | ~$0.50–0.70 per tbsp |
| Gundry MD Olive Oil | ~586 mg/kg (brand-reported) | Bottle | Medium | ~$1.20–1.60 per tbsp |
| Bertolli | ~182 mg/kg | Bottle | Mild | ~$0.10–0.15 per tbsp |
Polyphenol levels vary significantly by harvest year and batch even within the same brand — check the current certificate of analysis where available rather than relying on marketing copy alone. Pricing is approximate and fluctuates with retailer and pack size.
Are Olive Oil Shots Actually Backed by Science?
Yes, more than most single-ingredient wellness trends. The PREDIMED trial remains one of the largest, longest-running dietary intervention studies in nutrition science — over 7,400 participants followed for nearly five years, with results replicated after a 2018 statistical correction and republication in the New England Journal of Medicine. Separately, the 2005 discovery that oleocanthal in fresh EVOO has ibuprofen-like anti-inflammatory activity (Beauchamp et al., Nature) gave a mechanistic explanation for one of olive oil's most talked-about physical sensations — the throat "catch."
What's newer is the shot-specific framing and social media attention, not the underlying research. Olive oil shots are simply a concentrated, trackable way to hit a daily intake target that's already well studied in whole-diet form.
What Do Olive Oil Shots Taste Like?
Quality extra virgin olive oil has a distinctly grassy, peppery, sometimes bitter flavor profile, often with a throat-catching sensation from oleocanthal. That sensation is a marker of freshness and polyphenol content, not a defect — but it does take some people 1–2 weeks to get used to. Refrigerating the oil slightly, chasing with citrus, or blending into a smoothie all soften the experience while you adjust.
Safety Considerations
- Generally considered safe for most healthy adults, including pregnant women and children at age-appropriate amounts — see our pregnancy-specific guide
- If you take blood thinners, check with your doctor — olive oil has mild anticoagulant properties
- If you have gallbladder issues, note that olive oil stimulates bile production and can trigger symptoms in people with active gallstone disease — see our side effects guide for the full breakdown
Frequently Asked Questions
What are the benefits of olive oil shots?
The strongest evidence points to cardiovascular benefit — the PREDIMED trial (n=7,447) linked daily EVOO intake to roughly 30% lower risk of major cardiovascular events. Additional research supports anti-inflammatory, antioxidant, digestive, and skin benefits from regular intake.
How do you take an olive oil shot?
Measure 1–2 tablespoons of extra virgin olive oil and drink it quickly, similar to a supplement shot. Chasing with citrus or blending into a smoothie makes it easier for beginners.
What is the best olive oil for shots?
Fresh extra virgin olive oil with a published harvest date within the past 12 months, ideally with a polyphenol content at or above the EFSA health-claim threshold of 250 mg/kg. Single-serve packets help preserve freshness by limiting exposure to air and light.
Are olive oil shots actually healthy?
Yes — the practice is backed by one of the largest dietary trials in nutrition research, the PREDIMED study, along with mechanistic research on oleocanthal's anti-inflammatory activity. As long as it's extra virgin and used to replace, not add to, other dietary fats, it's a well-supported daily habit.
How much olive oil should you take as a shot?
1–2 tablespoons (15–30 mL) daily is the typical recommended dose, best reached gradually — starting at 1 teaspoon and increasing over about 3 weeks to avoid digestive adjustment.
- Estruch R, Ros E, Salas-Salvadó J, et al. "Primary Prevention of Cardiovascular Disease with a Mediterranean Diet Supplemented with Extra-Virgin Olive Oil or Nuts." New England Journal of Medicine, 2018;378:e34. n=7,447.
- Beauchamp GK, Keast RSJ, Morel D, et al. "Ibuprofen-Like Activity in Extra-Virgin Olive Oil." Nature, 2005;437:45–46.
- European Food Safety Authority (EFSA). Health claim on olive oil polyphenols and protection of LDL particles from oxidative damage (Regulation (EU) No 432/2012).
- U.S. Food and Drug Administration. Qualified Health Claim: Monounsaturated Fatty Acids from Olive Oil and Reduced Risk of Coronary Heart Disease.
Related Reading
- Drinking Olive Oil Side Effects: What to Expect Your First Week
- Best Time to Take Olive Oil
- Best Olive Oil to Drink Daily: Top Picks for Maximum Benefits
- Drinking Olive Oil for Cholesterol
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