Drinking olive oil has become a major wellness trend, from morning shots to the "Oleato" coffee craze. But is it actually better for you, or is it just hype? Here is the truth about drinking olive oil, how much to take, and whether it’s actually better than just putting it on your pasta.
At EXAU, we’ve spent our lives around olive oil in Calabria. While "shots" of oil aren't a traditional Italian ritual, eating raw olive oil is. Whether you drink it straight or drizzle it, getting high-quality EVOO into your body is one of the best things you can do for your long-term health.
Can (and Should) You Drink Olive Oil?
Yes, you can absolutely drink it. Extra virgin olive oil is a fruit juice, and it is perfectly safe to consume raw. In fact, raw is the best way to preserve the most heat-sensitive polyphenols.
Should you do it? That depends on your lifestyle. If you already use 2-4 tablespoons of EVOO a day to cook and finish your meals, you are already getting the benefits. But if you eat out a lot or don't cook often, a daily shot is a great way to make sure you don't miss out on those vital nutrients. Research shows that the benefits of EVOO come from consistent daily use, not occasional use.
How to Drink Olive Oil (The Right Way)
If you want to try drinking it, don't just grab any bottle. You need a high-quality extra virgin olive oil that tastes good. Here is our simple guide:
- Measure: Start with 1 tablespoon in a small glass.
- Warm it up: Cup the glass in your hands for a moment. This releases the aromas.
- Sip and Swirl: Don't just gulp it. Let it hit your tongue so you can taste the fruitiness and feel that oleocanthal sting in your throat.
Pro Tip: We don't recommend adding it to cold smoothies. Olive oil is a fat, and cold temperatures can make it solidify or get "clumpy," which isn't a great texture.
How Much Should You Drink Per Day?
Most studies on the Mediterranean diet suggest 2 to 4 tablespoons of olive oil per day. A recent 2024 study in Nutrients suggests that even small daily amounts can improve heart health markers. If you are taking a shot, 1 tablespoon is a perfect start. You can do this in the morning or alongside a meal.
Frequently Asked Questions
Is it better on an empty stomach?
Some people swear by an empty stomach for "detox," but we prefer taking it with food. Olive oil helps your body absorb fat-soluble vitamins (like A, D, E, and K) from your meal. Plus, drinking oil on a completely empty stomach can make some people feel a little nauseous.
Is it better than cooking with it?
Not necessarily. While raw oil has slightly more antioxidants, high-quality EVOO is very stable during cooking. The most important thing is consistency. Use it however you will actually enjoy it every single day. Read more about daily dosage here.
What type of oil is best for drinking?
Only drink Extra Virgin Olive Oil. Refined "light" or "pure" olive oils have been chemically treated and stripped of flavor and nutrients. For drinking, you want something fresh and fruity. Our Calabrian EVOO is perfect because it’s balanced—it has that healthy peppery finish but won't overwhelm you.
Can you add olive oil to coffee?
Yes! It’s a great way to get your healthy fats in. The oil rounds out the acidity of the coffee and makes it feel much richer. Check out our olive oil coffee recipe here.
Shop our 100% Italian extra virgin olive oil, made in Calabria, single origin, and family farmed since 1927.
We wrote a book called The Olive Oil Enthusiast. Order your copy today.
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1 comment
Thank you for that information,It was interesting and helpful
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