Is Taking a Shot of Olive Oil Each Day the Secret to Better Health?

Olive oil is considered one of the healthiest fats you can eat. Olive oil-rich diets have been linked with longer, healthier lifespans and a lower risk of heart disease.

Most people enjoy olive oil on dishes like salads and as a cooking oil. 

However, some health and wellness influencers promote the practice of drinking a shot of olive oil on an empty stomach every day to boost health. But is this trend necessary?

Olive oil has impressive effects on health. Studies show that regularly consuming olive oil may protect against several common health conditions, including heart disease and type 2 diabetes.

1. It Is Anti-Inflammatory

Olive oil contains a monounsaturated fat called oleic acid, which can have strong anti-inflammatory properties. “It is also rich in polyphenols, a class of phytochemicals with antioxidant effects,” Kelly Jones, MS, RD, CSSD, board-certified sports dietitian, told Health.

These monounsaturated fats and other compounds found in olive oil, like carotenoid antioxidants, may lower heart disease risk factors, such as atherosclerosis (the buildup of plaque in your arteries).

A 2021 study on nearly 93,000 Americans found that those who consumed half a tablespoon or more of olive oil per day had a 14% lower risk of heart disease compared to people who didn’t consume olive oil.

2. May Protect Against Type 2 Diabetes

A diet rich in olive oil may also protect against type 2 diabetes. A 2022 review found that each additional 25-gram serving per day of olive oil was associated with a 22% reduction in the risk of type 2 diabetes.

3. May Help Live Longer and Healthier

Replacing fats like butter and margarine with olive oil may help you live a longer, healthier life.

A 2024 study that included data on 22,892 Italian adults found that those who consumed more than 30 grams of olive oil per day had a 20% lower risk of death from all causes, a 23% lower risk of cancer-related death, and a 25% lower risk of heart disease-related death compared to participants who consumed 15 grams or less of olive oil per day.

Olive oil intake may also enhance cognitive function and protect against cognitive decline.

Though many people claim that drinking olive oil offers unique benefits, there’s currently no research showing that drinking olive oil on an empty stomach is better than ingesting it in more traditional ways, such as drizzled on dishes like salads.

1. Unheated Olive Oil Is Better For You

“While research does not yet support benefits of drinking olive oil straight versus including it in other ways, there can be differences in consuming fresh olive oil versus heated olive oil,” explained Jones.

Heat can impact the quality of olive oil. For example, studies show that the phenolic content of extra virgin olive oil can be decreased by 40% at 248 degrees Fahrenheit and 75% at 338 degrees Fahrenheit with 15–60 minutes of cooking, compared to raw extra virgin olive oil.

While extra virgin olive oil can be used in many moderate-heat cooking methods, like sauteing and baking, uncooked extra virgin olive oil may have more antioxidant benefits.

2. It May Be An Easier Way To Consume It

What’s more, taking a shot of olive oil may be an easier way for some people to consume this healthy oil.

“A straight shot of olive oil may be a quick and easy way to ensure adequate intake of monounsaturated fats, similar to how many people will take omega-3 supplements via straight oil or tablet rather than regularly eating fatty fish,” said Jones. 

Olive oil is considered a healthy fat and is generally safe to consume, including as a shot. However, there are a few potential downsides to taking olive oil shots.

• Digestive discomfort if taken on an empty stomach
• High in calories, providing 119 calories per tablespoon
• Could cause weight gain over time

Overall, taking olive oil as a shot instead of combining it with other healthy foods isn’t necessary.  

“In our fast-paced culture, it feels like we are looking for a healthy silver bullet, which doesn’t exist,” Charlotte Abbate, MS, CNS, CDN, told Health. “Taking a shot of olive oil is great, but that olive oil could have been on a salad with other vegetables, whole grains, and legumes, which would increase the overall health benefits.”

If you don’t want to take olive oil shots, there are plenty of delicious ways to incorporate olive oil into your diet, according to Jones:

• Use it in recipes, even those that don’t require cooking
• Use it in marinades and dressings
• Substitute it for butter on bread
• Use it as cooking oil for low-to moderate-heat cooking

Though there’s no official recommendation for olive oil intake, most studies have shown health benefits with olive oil intakes ranging from 7 to 50 milliliters, or half a tablespoon, to 3.5 tablespoons per day.

For example, studies show that consuming between half a tablespoon to 2 tablespoons of olive oil per day could reduce your risk of heart disease and type 2 diabetes.

Fats should account for between 20 and 35% of your calorie intake. A one-tablespoon serving of olive oil contains 119 calories, making olive oil a calorie-dense food.

Though olive oil is a healthy fat choice, it’s best to consume a variety of fats in your diet, including oils, nuts and seeds, fatty fish, avocados, and egg yolks.