Extra Virgin Olive Oil: Why People Are Drinking It, and Whether You Should

Scroll social media for long and you will see someone take a shot of extra virgin olive oil first thing in the morning. The claims range from better digestion to glowing skin to a longer life. Olive oil is a good food. The question is whether drinking it straight does anything that eating it does not.

What makes extra virgin different

Extra virgin olive oil (EVOO) is made by mechanically pressing olives, with no heat or chemical refining. That matters for two reasons:

• The fat. Olive oil is mostly monounsaturated fat, mainly oleic acid.
• The polyphenols. Because it is unrefined, EVOO keeps natural plant compounds such as oleocanthal and hydroxytyrosol. Oleocanthal is what causes the peppery catch at the back of your throat. Refined “light” olive oils have far less of these.

Why people drink it

The most common reasons people give:

1. Heart health. This is the claim with the most research behind it.
2. Digestion and regularity. Many people say a spoonful in the morning keeps them regular.
3. Inflammation. Based on lab research into the polyphenols.
4. Skin, hair and energy. Popular online, with little direct evidence.
5. Tradition. A morning spoonful has been a habit in parts of the Mediterranean for a long time.

What the research supports

Olive oil as part of your diet looks good.

• A Harvard-led study followed more than 92,000 U.S. adults for 28 years. People who ate more than half a tablespoon of olive oil a day had a 19% lower risk of dying from cardiovascular disease than those who rarely or never ate it. Replacing about 10 grams a day of butter, margarine, mayonnaise or dairy fat with olive oil was also linked to lower risk.
• The large PREDIMED trial in Spain found that a Mediterranean diet with generous extra virgin olive oil was associated with fewer major cardiovascular events than a lower fat control diet.
• The FDA allows a qualified health claim that about 1.5 tablespoons a day of oils high in oleic acid, used in place of fats higher in saturated fat and without adding total calories, may reduce the risk of coronary heart disease. The agency describes the supporting evidence as limited, not conclusive.

Three things to notice:

• The Harvard study was observational. It shows a link, not proof of cause. People who use more olive oil may have other healthy habits too.
• The benefit showed up when olive oil replaced other fats. There was no clear benefit when it replaced other vegetable oils.
• In all of this research, people ate olive oil with food. They did not take it as a shot.

So is drinking it better?

There is no good evidence that drinking olive oil straight does more than using the same amount on food. Your body does not know the difference between a tablespoon from a shot glass and a tablespoon on a salad.

There is actually a case for the salad. Fat helps your body absorb fat-soluble vitamins (A, D, E and K) and other compounds in vegetables. Putting olive oil on your vegetables gives you the oil plus better use of what is on the plate.

The part the videos leave out: calories

One tablespoon of olive oil has about 120 calories. A two tablespoon morning shot adds roughly 240 calories a day. If that is added on top of what you already eat instead of swapped in, it can work against a fat loss goal without you noticing.

Other things to know:

• Oil on an empty stomach bothers some people. Nausea, loose stools and reflux are the usual complaints.
• If you have gallbladder issues or a digestive condition, talk with your doctor before adding straight oil to your routine.

A better way to get the benefits

• Aim for about 1 to 2 tablespoons a day, from food.
• Swap, do not add. Use it where you would use butter, margarine or creamy dressings.
• Drizzle it. On vegetables, eggs, beans, soup, fish or whole-grain toast.
• Make your own dressing. Olive oil, lemon juice or vinegar, salt and pepper.
• Cook with it. Extra virgin olive oil holds up well for everyday sautéing and roasting.

How to buy a good bottle

• Look for “extra virgin” on the label.
• Choose a dark glass bottle or a tin. Light degrades the oil.
• Check for a harvest date and buy the most recent one you can find.
• Store it away from the stove and use it within a couple of months of opening.
• A slightly bitter, peppery taste is a good sign. That is the polyphenols.

The takeaway

Extra virgin olive oil has earned its good reputation. The shot glass has not. If you enjoy a morning spoonful and it sits well with you, it is not harmful for most people, as long as you count the calories. But the research points to something simpler: use it on your food, in place of less helpful fats, most days.