Shots of Olive Oil: Complete Guide to EVOO Shots – Hoji

You've probably seen it on TikTok. Or maybe a friend mentioned their new morning ritual. Perhaps you stumbled across an article about Kourtney Kardashian's wellness routine. However you got here, you're curious about the same thing: people are drinking straight olive oil, and they swear it's changing their health.

Sounds a little weird, right? Maybe even gross? Here's the thing, there's actually solid science behind this practice. Mediterranean grandmothers have been doing it for generations, and modern research backs them up.

This guide gives you the quick rundown on everything you need to know about olive oil shots: what they are, why people take them, how much to use, and whether you should try it. No fluff, just answers.

Want the complete deep-dive? Check out our full Olive Oil Shots Guide. But if you just want the basics, keep reading.

What Exactly Is an Olive Oil Shot?

An olive oil shot is exactly what it sounds like: 1-2 tablespoons of extra virgin olive oil, taken straight like a supplement. You're not sipping it slowly or drizzling it on salad. You're taking it as a quick, concentrated dose.

This isn't some new wellness invention. People in Greece, Italy, and Spain have been doing this for centuries. Your great-grandmother in the Mediterranean probably started her mornings this way. What's new is the rest of the world catching on.

The modern resurgence comes from a few directions: celebrities talking about it, wellness influencers posting about it, biohackers optimizing their routines, and, importantly, scientific research validating what traditional cultures always knew.

One crucial detail: it has to be extra virgin olive oil. Regular "olive oil," "light olive oil," or "pure olive oil" won't give you the same benefits. Those have been refined in ways that strip out the good stuff. More on that later.

Why Are People Taking Shots of Olive Oil?

Here's where it gets interesting. This isn't just a trend. It's backed by some of the most robust nutrition research available.

The Research Is Real

The PREDIMED study, a massive randomized controlled trial with over 7,400 participants, found that people who consumed extra virgin olive oil daily had a 30% lower risk of heart attacks, strokes, and cardiovascular death. That's not a small effect. That's on par with what some medications achieve.

Both the FDA and European regulators have recognized olive oil's health benefits with official health claims. This isn't wishful thinking. It's evidence-based.

Want the full scientific breakdown? See our guide to olive oil shot benefits.

Quick Benefits Rundown

Here's what the research supports:

Heart health — The big one. Improved cholesterol, lower blood pressure, healthier arteries.
Anti-inflammatory effects — Olive oil contains oleocanthal, which works like natural ibuprofen.
Antioxidant protection — Polyphenols in EVOO protect your cells from damage.
Digestive support — Stimulates bile flow, supports gut bacteria, can help with regularity.
Skin and hair — Antioxidants work from the inside out.
Brain health — Associated with reduced cognitive decline.

None of this is magic. It's the cumulative effect of daily consumption over time. Think of it as a long-term investment in your health.

How Much Olive Oil Should You Take?

Short answer: 1-2 tablespoons (15-30mL) daily.

If you're just starting: Begin with 1 teaspoon. Seriously. Your stomach needs time to adjust to processing concentrated fat, especially if you're taking it on an empty stomach. Jump straight to two tablespoons and you might have an unpleasant bathroom experience.

Here's a simple progression:

Week 1: 1 teaspoon
Week 2: 2 teaspoons
Week 3: 1 tablespoon
Week 4+: Stay at 1 tablespoon or increase to 2 if you want

Calorie note: One tablespoon is about 120 calories. Factor that into your daily intake- replace other fats rather than adding on top.

For detailed dosage guidance, see Shot of Olive Oil a Day: Complete Guide.

When Should You Take It?

People overthink this. Here are your options:

Morning, empty stomach: The traditional approach. May maximize absorption. Easy to habit-stack with your morning routine.

Before bed: Works fine if mornings don't suit you.

With food: Easier on sensitive stomachs. Still provides benefits.

The bottom line: Pick a time you'll actually stick with. Consistency matters way more than perfect timing. If you take it every day at 2pm, that's better than sporadically taking it at the "optimal" time.

For detailed timing analysis, see best time to take olive oil.

What Kind of Olive Oil Should You Use?

This matters more than most people realize. Not all olive oil is created equal.

Must be Extra Virgin: This is non-negotiable. "Light" olive oil, "pure" olive oil, and regular "olive oil" have been refined or processed in ways that remove the polyphenols and other compounds that make olive oil beneficial. Only extra virgin olive oil (EVOO) retains the good stuff.

Look for:

A harvest date (not just expiration date). Fresher is better
Dark bottle. Light degrades olive oil
Single origin. Easier to verify quality

Bonus points for: High polyphenol content (250+ mg/kg if listed).

Convenience option: Single-serve packets (like Hoji) solve the freshness problem. Each one is sealed until you use it, so there's no oxidation from repeatedly opening a bottle.

For quality criteria details, see what makes olive oil drinkable. For specific recommendations, check out best olive oil to drink daily.

Does It Taste Bad? Tips for Making It Easier

Let's be honest: quality extra virgin olive oil has a strong flavor. It's bitter. It's peppery. If you're used to bland cooking oils, the first time might be a surprise.

That peppery burn in your throat? That's oleocanthal. The anti-inflammatory compound. It's actually a sign you're drinking good oil. Some people cough the first few times. That's normal.

Tips to make it easier:

Chase it with citrus — A lemon or orange slice works great
Add it to a smoothie — Completely hidden, you won't taste it
Mix with lemon water — The citrus cuts through the richness
Chill it slightly — Cold oil is less intense
Just take it fast — Like a tequila shot. Don't overthink it.

Good news: Most people get used to the taste within 1-2 weeks. Many even start to enjoy it. Your palate adapts.

Are There Any Side Effects?

Olive oil is one of the safest foods you can consume. People have been eating it for thousands of years. That said, a few things to know:

When starting out: You might experience some digestive adjustment- more frequent bathroom visits, mild stomach awareness. This usually resolves within a few days, especially if you start with small amounts.

Generally safe for: Most adults, pregnant women, children (in appropriate amounts), long-term daily use.

Check with your doctor if: You're on blood thinners (olive oil has mild anticoagulant properties) or have gallbladder issues (it stimulates bile production).

The vast majority of people have zero problems. Start small, increase gradually, and you'll likely have a smooth experience.

Quick FAQ

Can you actually drink olive oil?

Yes! People in Mediterranean cultures have been drinking olive oil for centuries. It's completely safe and, when it's quality EVOO, beneficial for your health.

Is the olive oil shot trend legit or just hype?

Legit. While it's currently trending on social media, the research supporting daily olive oil consumption goes back decades. The PREDIMED study alone included over 7,400 participants and ran for nearly five years. This isn't a fad. It's traditional wisdom validated by modern science.

Will I gain weight from drinking olive oil?

Not if you factor it into your daily calories. Research shows that olive oil's satiety effects (making you feel full) often lead to eating less overall. Mediterranean populations consume lots of olive oil and don't have higher obesity rates. The key is replacement. Use olive oil instead of other fats, don't just add it on top.

How long does it take to see benefits?

Depends on the benefit. Digestive effects can appear within days. Energy and skin improvements often show up within weeks. Cardiovascular benefits accumulate over months of consistent use. This is a long-term health practice, not a quick fix.

What if I just cook with olive oil instead?

That works too! Cooking with EVOO provides benefits. Shots just ensure you get a concentrated daily dose without having to track how much you're using in recipes. Many people do both. A morning shot plus olive oil in cooking throughout the day.

Should You Try It?

If you're looking for a simple daily health habit backed by real research, olive oil shots are worth considering. It's not magic, and it's not a cure-all, but it's one of the most evidence-backed dietary practices available.

The basics: