Drinking a shot of olive oil on an empty stomach in the morning provides no additional health benefits compared to eating it with meals, according to nutrition experts Johanna Katz and Laura M. Ali.
The habit of drinking a small glass of olive oil early in the day has gained widespread popularity across social media platforms in recent years. However, dietitians emphasize that olive oil is far more beneficial when incorporated directly into regular daily food.
A report published by lifestyle media outlet Martha Stewart noted that starting the morning with a shot of oil is not a revolutionary wellness discovery. Consuming one to two tablespoons of high-quality extra virgin olive oil in the morning is a longstanding traditional practice in several Mediterranean regions.
Ancient Mediterranean civilizations revered olive oil for its therapeutic qualities. Historical records show that early societies consumed pure olive oil to treat gastrointestinal disorders, including indigestion, constipation, and diarrhea.
Nutritional benefits of extra virgin olive oil
Olive oil is recognized as one of the healthiest dietary fats available due to its rich composition of essential nutrients. It contains high levels of vitamin E, polyphenols, and carotenoids, which are plant-based compounds that act as antioxidants in the human body.
Extra virgin olive oil is produced by cold-pressing fresh olives without chemical solvents or extreme heat. This traditional mechanical extraction retains the natural antioxidants and monounsaturated fatty acids that refined cooking oils lose during industrial processing.
Registered dietitian Johanna Katz, who holds a master of science degree, explained that olive oil, particularly extra virgin olive oil, serves as a rich source of monounsaturated fats and polyphenols. She noted that regular intake of these specific nutrients has been linked to positive effects on the cardiovascular system and metabolic function.
Fellow registered dietitian Laura M. Ali added that consuming olive oil is connected to other significant health advantages. She stated that research links olive oil intake to a reduced risk of developing Alzheimer's disease and type 2 diabetes, as well as supporting overall digestive health.
How dietitians recommend consuming olive oil
Despite the viral popularity of morning oil shots, both nutrition experts agreed that olive oil delivers its greatest health impact when eaten as part of regular meals. Katz recommended using the oil in salad vinaigrettes, sauces, and dips, or during cooking, rather than treating it as a standalone dietary supplement.
Using olive oil in recipes allows individuals to replace butter and other saturated fats with healthier plant fats. Katz noted that drizzling olive oil over vegetables, legumes, and whole grains enhances both the flavor and enjoyment of nutrient-dense foods.
Katz stressed that current evidence supports consuming olive oil as an integral part of an overall diet rather than as a morning shot ritual. She said there is no proof that taking olive oil on an empty stomach or early in the morning yields extra benefits, adding that drinking pure oil can cause side effects for some individuals, such as nausea, acid reflux, stomach cramps, and diarrhea.
Ali observed that while drinking pure olive oil, either plain or with a drop of lemon juice, can offer some health benefits, those advantages increase when cooking with the oil or drizzling it over vegetables and salads. She noted that the timing of consumption does not matter, emphasizing that regular intake alongside other nutrient-rich foods is what counts.
Additional morning beverage advice from health researchers
In a related health report, news agency UNIAN outlined morning beverage recommendations offered by dietitians for men. Experts stated that certain morning drinks can help reduce oxidative stress and improve vascular function, which are essential factors for heart health.
The report also highlighted scientific findings regarding tea preparation, showing that adding milk can diminish the health benefits of tea. Researchers demonstrated that steeping tea for a longer period produces a higher concentration of antioxidants than shorter brewing times.
