Should You Drink Olive Oil in the Morning? Benefits and Best Practices

Drinking olive oil in the morning has become an increasingly popular practice, rooted in Mediterranean food traditions that researchers have studied for decades. 

At McEvoy Ranch, a family-owned 550-acre working farm in Petaluma, California, we have dedicated over three decades to producing high-quality extra virgin olive oil (EVOO), known for its rich flavor and health-promoting properties. 

In this piece, we’ll explore the various benefits of drinking olive oil in the morning and provide practical tips for integrating this habit into your daily life.

Key Takeaways

• Drinking olive oil in the morning is a growing wellness trend.
• Extra virgin olive oil (EVOO) is one of the most-studied foods in the Mediterranean diet.
• Olive oil is the cornerstone of the Mediterranean lifestyle, associated with longevity.
• Morning intake is a popular ritual, and researchers have studied olive oil's role in digestion and inflammation.

Why Drink Olive Oil in the Morning?

Starting your day with a spoonful of olive oil is a wellness trend rooted in Mediterranean traditions. 

This simple habit has gained popularity worldwide as an easy way to get a concentrated dose of antioxidants and healthy fats at the start of the day.

Health benefits of morning olive oil consumption include:

1. Stimulates Digestive Health:A spoonful of olive oil is a traditional way to start the day, and dietary fat plays a role in how the body absorbs fat-soluble nutrients. Olive oil is a food, not a treatment for any digestive condition.
2. Supports Weight Management: Researchers have studied how dietary fats relate to satiety. The monounsaturated fats in olive oil may help you feel fuller for longer, though olive oil is calorie-dense and works best in place of other fats rather than in addition to them.
3. Promotes Heart Health: The monounsaturated fats in olive oil are widely studied for their role in cardiovascular function and healthy cholesterol levels. Nutritional guidelines recommend that  35% of adults' daily calorie intake should come from healthy fats, making olive oil an excellent choice to meet this requirement.
4. Enhances Nutrient Absorption: Consuming olive oil can significantly improve the absorption of fat-soluble vitamins (A, D, E, and K) from other foods you eat throughout the day, maximizing the nutritional value of your diet.
5. Anti-Inflammatory Compounds:Olive oil's polyphenols are the subject of ongoing research into their anti-inflammatory properties.
6. A Morning-After Tradition:Some people take olive oil the morning after a late night. There is no strong evidence either way, and individual experience varies.

Health Benefits of Drinking Olive Oil in the Morning

Here are the primary health benefits of incorporating olive oil into your morning routine:

1. Kickstarts Digestion

Many people make olive oil part of a fiber-rich, Mediterranean-style diet as a foundation for digestive comfort. The fats in olive oil also encourage the production of bile, which plays a crucial role in digesting fats. If you have an ongoing digestive concern, talk with a healthcare professional rather than relying on any single food.

2. Satiety and Weight Management

Consuming olive oil in the morning may enhance the feeling of satiety, or fullness, which can support a lower overall calorie intake throughout the day. In observational research, including olive oil in a balanced diet has been associated with markers of metabolic health; studies in this area show association rather than cause.

3. Supports Heart Health

Olive oil is rich in monounsaturated fats, particularly oleic acid, which  is studied for its role in healthy cholesterol levels, including LDL (bad) and HDL (good) cholesterol. Research in this area generally shows association rather than cause, and olive oil is a food, not a treatment for any medical condition. 

The antioxidants in olive oil, like polyphenols, are studied for their role in oxidative stress and LDL cholesterol oxidation. Research on olive oil and cardiovascular health generally shows association rather than cause, and olive oil is a food, not a treatment for any medical condition.

4. Provides Antioxidant Protection

Olive oil is a potent source of antioxidants, including polyphenols, vitamin E, and carotenoids, which help neutralize harmful free radicals in the body. Free radicals are unstable molecules that can damage cells over time. 

Antioxidants, including the polyphenols in extra virgin olive oil, are widely studied for their role in oxidative stress. That research is ongoing, and no single food determines long-term health.

5. Enhances Skin Health

The vitamins and antioxidants present in olive oil, particularly vitamins E and K, are essential for maintaining healthy skin. Vitamin E is an antioxidant commonly used in skin care formulations. 

Olive oil's moisturizing feel has made it a traditional skin care ingredient. Questions about specific skin conditions are best directed to a dermatologist. 

Drinking olive oil regularly provides essential nutrients that can enhance your skin’s natural glow and maintain a youthful appearance.

How to Drink Olive Oil in the Morning for Maximum Benefits

To maximize the benefits of drinking olive oil in the morning, follow these best practices:

Recommended Dosage and Type of Olive Oil

Start with one to two tablespoons of high-quality extra virgin olive oil (EVOO) daily. Opt for olive oils with a rich flavor, as they tend to have the highest concentration of beneficial compounds.

Drinking Olive Oil on an Empty Stomach

Consuming olive oil on an empty stomach is a growing trend. The scientific evidence supports consuming olive oil as part of a healthy diet, so the important thing is to substitute olive oil for other fats in your diet.   

Mixing Olive Oil with Other Ingredients

To enhance the taste and benefits of olive oil, consider mixing it with other ingredients. Synergistic effects between olive oil and foods will increase the nutritional value. Consider adding it to  dressings with vinegar, drizzling on finished dishes or cooking with EVOO if you prefer to consume your olive oil in a meal. Suggested ingredients include:

Be consistent with your morning routine, starting with a small amount and gradually increasing to see what works best for your body.

Who Should Consider Drinking Olive Oil in the Morning?

While drinking olive oil in the morning can be beneficial for many, it may not be suitable for everyone. Here are some groups who might find it particularly helpful:

1. People Seeking Digestive Benefits

If digestion is your focus, olive oil is a popular addition to the morning routine, though it is a food, not a treatment for any digestive condition.

2. Individuals Looking to Lose Weight

According to the NIH, nearly 30% of American adults are overweight, for those focused on weight management, some people add olive oil to their morning routine. The healthy fats in olive oil are studied for their role in satiety, and olive oil is calorie-dense, so it works best in place of other fats rather than in addition to them.

Remember, while olive oil can be a healthy addition to your diet, it’s always best to consult with a healthcare professional before making any significant changes, especially if you have any health concerns or are taking medications.

Comparing Morning vs. Evening: When is the Best Time to Drink Olive Oil?

Many wonder whether it is better to drink olive oil in the morning or the evening. Here’s a quick comparison to help you decide:

• Morning Consumption: An easy way to add healthy fats early in the day.
• Evening Consumption: Could support overnight repair, aid in sleep quality, and reduce nighttime snacking.

There is no definitive answer as to which is better; it depends on your personal preferences and routine. The most important factor is consistency: olive oil fits just as well in the morning, afternoon, or evening.

Common Myths About Drinking Olive Oil in the Morning

There are many myths surrounding olive oil such as that you shouldn’t cook with it. Let’s debunk some common myths about drinking olive oil to help you make informed decisions:

Myth 1: Drinking Olive Oil Alone Guarantees Weight Loss

Drinking olive oil can aid in weight management by promoting satiety, but it is not a magic solution for weight loss. Sustainable weight loss requires a balanced diet and regular physical activity.

Myth 2: Morning Consumption is the Only Way to Get Benefits

While drinking olive oil in the morning may offer certain benefits, you can enjoy the health perks of olive oil at any time of day. Incorporating olive oil into meals or using it in cooking can provide similar benefits.

Tips for Incorporating Olive Oil into Your Morning Routine

Here are some easy and enjoyable ways to include olive oil in your morning routine:

1. Add to Smoothies or Breakfast Recipes

Blend olive oil into your morning smoothie with ingredients like bananas, spinach, and almond milk for a nutritious start. You can also drizzle it on toast, use it for cooking eggs or mix it into oatmeal.

2. Pair with a Balanced Breakfast

Use olive oil with a balanced meal to improve nutrient absorption. For example, create a Mediterranean-style breakfast bowl with whole grains, fruits, nuts, and a bit of olive oil for a delicious and energizing start to your day.

Finding what works for you is essential. Whether you prefer a quick "shot" of olive oil or incorporate it into your recipes, consistency is key to reaping the heart-healthy benefits of olive oil in your morning routine.

Final Thoughts: Should You Have A Shot of Olive Oil Every Morning?

Starting your day with olive oil is a simple ritual with deep Mediterranean roots, and researchers continue to study its role in digestion, heart health, and weight management. A small amount of high-quality extra virgin olive oil is an easy addition to a morning routine.

However, it’s important to remember that olive oil is not a cure-all; it should be part of a balanced diet and active lifestyle. Everyone’s body reacts differently, so it’s wise to consult a healthcare professional before making significant dietary changes.

If you want to try drinking olive oil in the morning, start with a small amount—like a teaspoon—and gradually increase as desired. Monitor how your body feels and adjust accordingly. With time and consistency, you can decide whether it earns a permanent place in your routine.

FAQs

Should I drink olive oil on an empty stomach in the morning?

Drinking olive oil on an empty stomach may help with digestive health.

Is it better to drink olive oil in the morning or evening?

There is no evidence favoring morning over evening consumption; the best time depends on your preference and routine.

Is it true that drinking olive oil alone guarantees weight loss?

No, it’s a myth. Olive oil can aid in weight management, but it should be part of a healthy diet and lifestyle.

How can I make drinking olive oil in the morning more enjoyable?

Add olive oil to smoothies or breakfast recipes, or pair it with a balanced meal to help with nutrient absorption. Use olive oil on toast, in oatmeal and for cooking eggs. You can also mix olive oil with lemon juice, warm water, or honey to enhance its taste and benefits.

Shop our Olive Oil Collection →