Okay, let’s talk about drinking olive oil. Yeah, you heard that right—actually swallowing it straight. I know it sounds kinda weird at first, like something your grandma might’ve suggested. But trust me, once you dig into the benefits of drinking olive oil, it starts making a whole lot of sense. I mean, people around the Mediterranean have been doing this for centuries, and they’re some of the healthiest folks out there.
So why am I writing this? Well, I got curious a couple years back and started digging into the research. Then I tried it myself. Some days were great, others... not so much. But overall? I’ve seen some real changes. This isn’t some miracle cure, but the benefits of consuming olive oil daily are backed by solid science. We’ll cover all that—the good, the bad, and the oily—so you can decide if it’s right for you.
What Exactly Does "Drinking Olive Oil" Mean?
Before we dive in, let’s clear up what we’re actually talking about. Drinking olive oil isn’t about chugging a whole bottle (please don’t!). It usually means taking a tablespoon or two straight, often first thing in the morning or before meals. Sometimes people mix it into warm water or lemon juice to make it easier. The key is using high-quality extra virgin olive oil—the unfiltered, cold-pressed stuff. That cheap bottle for cooking? Not gonna cut it here.
Why extra virgin? That’s where all the good stuff lives—polyphenols, antioxidants, healthy fats. Regular olive oil loses most of its magic during processing. If you’re gonna drink olive oil, make it count.
Top Health Benefits of Drinking Olive Oil (Backed by Science)
Alright, let’s get to the meat of it. Why would anyone actually drink olive oil? Well, here’s where it gets interesting. The advantages of drinking olive oil go way beyond what you get from just cooking with it.
Heart Health Superstar
This one’s huge. Studies consistently show that the monounsaturated fats in olive oil can seriously boost heart health. We’re talking lower LDL (the "bad" cholesterol), higher HDL (the good stuff), and reduced blood pressure. One Spanish study found that folks who consumed about 4 tablespoons daily saw improved cholesterol levels in just weeks. Drinking olive oil benefits your ticker by fighting inflammation and keeping arteries flexible. Pretty solid payoff for swallowing a spoonful.
Digestion and Gut Game Changer
Here’s something people don’t talk about enough. That tablespoon first thing in the morning? It kickstarts your digestion. Olive oil stimulates bile production, which helps break down fats. Plus, it’s got mild laxative properties—great if you struggle with regularity. But go easy! Too much too fast can backfire (more on that later). For people with acid reflux, a teaspoon before meals can actually create a protective barrier in the stomach. Counterintuitive but true.
Anti-Inflammatory Powerhouse
Chronic inflammation is behind like 90% of modern diseases. Scary, right? Well, olive oil is packed with oleocanthal—a compound that works like natural ibuprofen. Studies show it can reduce markers of inflammation throughout the body. Drinking it daily means you’re constantly fighting that low-grade fire. I noticed less joint stiffness after about six weeks. Not a cure, but helpful.
Brain Boost and Mood Lifter
Your brain loves healthy fats. The polyphenols in EVOO protect neurons and might even help prevent cognitive decline. Some research links olive oil consumption to lower depression risk. Personally? My morning ritual feels meditative—taking that minute to savor the peppery taste sets a calm tone for the day.
Weight Management Helper (Yes, Really!)
Wait—drinking fat to lose fat? Sounds crazy, but it works. Healthy fats keep you full longer and stabilize blood sugar. That means fewer cravings and energy crashes. A study in Obesity found that adding olive oil to a weight loss diet improved results compared to low-fat diets. Key word: adding. Don’t just drink it on top of junk food. Replace bad fats with this golden goodness.
Skin and Hair Perks
Those antioxidants fight free radicals that age your skin. Vitamin E keeps things hydrated. After a few months, my skin felt plumper—fewer dry patches. And my hairdresser asked if I’d started using new products because my hair seemed shinier. Nope, just olive oil from the inside out.
Comparison of Daily Olive Oil Intake vs. Other Oils
| Oil Type | Smoke Point | Best Used For | Health Benefits When Eaten Raw | Cost Per Quality Bottle (Avg.) |
|---|---|---|---|---|
| Extra Virgin Olive Oil | Low (320-375°F) | Drizzling, dressings, DRINKING | High (antioxidants, anti-inflammatory) | $15-$30 |
| Coconut Oil | Medium (350°F) | Cooking, baking | Medium (MCTs for energy) | $10-$20 |
| Avocado Oil | High (520°F) | High-heat cooking | Medium (monounsaturated fats) | $12-$25 |
| Flaxseed Oil | Very Low (225°F) | NEVER heat - dressings only | High (Omega-3s) but oxidizes easily | $10-$18 |
See? For raw consumption, EVOO rules. Others either can't be drunk or don’t pack the same punch. The benefits of drinking olive oil daily win here.
How to Actually Do This Without Gagging
Alright, let’s get practical. Downing oil isn’t always pleasant at first. Here’s what works:
- Timing: Morning on an empty stomach is ideal. Your body absorbs it best before food.
- Amount: Start SLOW. Day 1: 1 teaspoon. Work up to 1-2 tablespoons max daily. More isn’t better—it’s just extra calories.
- Method:
- Sip it straight (hold under tongue briefly first)
- Mix with warm water + lemon (cuts the oiliness)
- Add to herbal tea
- Quality Matters: Look for dark glass bottles, harvest date within 12 months, "cold-pressed," and ideally "unfiltered." Brands like California Olive Ranch or imported Italian/Spanish ones work.
Pro Tip: If the taste bothers you, chase it with a slice of lemon or green apple. The bitterness actually means it’s high quality—polyphenols!
Stick with it for a week. Your taste buds adjust. Now I kinda crave that peppery bite.
Potential Downsides and Who Should Avoid It
Not gonna sugarcoat it—this isn’t for everyone. Here’s where things can go wrong:
- Digestive Drama: Too much too fast? Hello, diarrhea or nausea. Start small. Always.
- Calorie Bomb: One tablespoon = 120 calories. If you’re watching weight, factor that in. Don’t "add" it—replace other fats.
- Medication Issues: Can thin blood slightly. Check with your doc if you’re on blood thinners.
- Gallbladder Problems: If you have stones or no gallbladder, skip it. The bile stimulation can cause pain.
My experience? Week one was rough. Felt queasy after taking it. Cut back to a teaspoon, mixed with lemon water. By week three, no issues. Listen to your gut—literally.
Choosing the Right Oil: A Buyer’s Guide
Not all olive oils are equal. Most supermarket stuff is cut with cheaper oils or oxidized. Here’s how to pick the real deal:
- Label Check: MUST say "Extra Virgin," "Cold-Pressed," and ideally "Unfiltered."
- Packaging: Dark glass or tin only. Light destroys nutrients.
- Harvest Date: Fresher is better. Aim for ≤ 12 months old.
- Origin: Single-origin oils (Tuscany, Andalusia, California) tend to be higher quality.
- Taste Test: Should taste grassy, peppery, slightly bitter. Bland = bad.
Budget Tip: You don’t need $50 bottles. Solid options like Kirkland Signature (Costco) or California Olive Ranch cost $15-$25 and perform well in tests.
Top 5 Trusted EVOO Brands for Drinking
- Cobram Estate (Australia/California): Super fresh, peppery finish ($18-25)
- Gaea (Greece): Smooth with herbal notes, great for beginners ($15-22)
- Partanna (Sicily): Bold and fruity, classic Italian ($12-20)
- Brightland (California): Small-batch, vibrant flavor ($27-35)
- Terra Delyssa (Tunisia): Excellent value, mild taste ($10-15)
FAQs: Your Burning Questions Answered
Is drinking olive oil every day safe?
For most healthy adults, yes—in moderation (1-2 tbsp). But check with your doctor if you have gallbladder issues, pancreatitis, or are on meds.
When should I drink olive oil for maximum benefits?
Morning on an empty stomach is ideal. It primes digestion and boosts absorption. Some prefer before bed for overnight repair.
Does drinking olive oil help with constipation?
Yes! It lubricates the intestines and stimulates bile. Start with 1 tsp in warm water. But don’t overdo it—too much causes diarrhea.
Can I cook with the same oil I drink?
Technically yes, but heat destroys delicate compounds. Better to have one bottle for drinking (high-phenol EVOO) and another for cooking.
Will drinking olive oil make me gain weight?
Only if you exceed your daily calories. One tbsp has 120 calories. Use it to replace butter or other oils—don’t just add it.
How long until I see benefits from drinking olive oil?
Digestive perks (like regularity) show in days. Anti-inflammatory effects take 4-6 weeks. Skin/hair changes? 2-3 months.
My Personal Journey & What I Wish I Knew Sooner
Okay, real talk. I started this expecting miracles. Didn’t happen. But subtle, steady improvements did. After three months:
- Skin less dry (goodbye winter flakes)
- Fewer afternoon energy crashes
- Surprisingly, my nails got stronger
But man, that first week was rough. Took it straight—gagged every morning. Wised up and mixed it with lemon water. Game changer.
The biggest lesson? Consistency matters more than quantity. Taking one teaspoon daily beats chugging two tablespoons once a week. And invest in good oil. That cheap stuff I tried first tasted like rancid grease. Nearly quit.
Would I recommend it? If you’re healthy and curious—absolutely. The benefits of drinking extra virgin olive oil daily stack up over time. But if you hate the taste or have digestive issues? Don’t force it. There are other ways to get healthy fats.
Wrapping It Up: Should You Try Drinking Olive Oil?
Look, it’s not magic. But science backs up the hype around benefits of drinking olive oil—heart health, inflammation, digestion, and more. Just keep expectations realistic. It’s a supplement, not a cure-all.
Start small. Get quality oil. Be patient. And for heaven’s sake, don’t shoot it like a vodka shot. Sip it. Let your body adjust.
Still unsure? Try it for a month. Track how you feel. Worst case? You’re out $15 and know it’s not for you. Best case? You unlock a simple, ancient habit that makes you feel genuinely better. That’s worth a spoonful of oil any day.
Got questions I missed? Drop ’em in the comments. Happy to share more—oily adventures and all.