Why Do People Take a Shot of Olive Oil Every Morning?
If you have been on social media in the last two years, you have seen it. Someone tilts back a small glass of olive oil and tells the camera it changed their life. Wellness accounts, fitness influencers, and a growing number of everyday people have made olive oil shots part of their morning routine.
The practice is not new. Mediterranean cultures have used olive oil this way for centuries, particularly in Greece, Spain, Italy, and Turkey. Farmers would drink a small glass of freshly pressed oil before eating anything else, going back as far as anyone can remember. What is new is the audience.
Millions of people are now trying olive oil shots for the first time, yet many have no idea whether they are doing it correctly. The benefits often associated with olive oil, such as better digestion, less joint discomfort, clearer skin, and more stable energy, do not come from olive oil alone. They are linked in part to specific compounds called polyphenols. The problem is that many olive oils sold in stores may contain relatively low levels of these compounds.
You could take a shot of ordinary grocery store olive oil every morning and barely notice any difference. The oil itself is the variable that matters. This post covers what actually happens when you take an olive oil shot, what the research says, and what to look for before you buy. For a deeper look at polyphenols and why they matter: What Are Polyphenols in Olive Oil and Why Do They Matter?
Where This Trend Came From
Olive oil shots did not start on social media, but social media is what made them a mainstream conversation. Videos of people reacting to the bitterness of a straight shot of extra virgin olive oil spread across platforms, and the wellness communities that followed those videos started asking real questions about what was actually in the oil and whether it worked.
Celebrity association helped. When reports circulated that Kourtney Kardashian takes a daily shot of extra virgin olive oil each morning, search interest spiked immediately. That pattern has repeated with other public figures who have described olive oil as part of their health routine.
The timing was not coincidental. Research into Mediterranean diets has been accelerating for decades, and the findings keep pointing in the same direction. Populations that eat olive oil daily, as a consistent part of their regular diet, show measurably better outcomes for heart health, inflammation, cognitive function, and longevity compared to populations that do not.
The most significant study was the PREDIMED trial, a large randomized controlled trial published in the New England Journal of Medicine. It found that a Mediterranean diet supplemented with extra virgin olive oil significantly reduced the rate of major cardiovascular events compared to a low-fat control diet. That is not a small finding. It helped shift olive oil from a cultural food to a medically interesting one.
Taking a daily shot started to feel like the simplest possible way to access those benefits. A concentrated dose of the most studied fat in the history of nutrition research. For a lot of people, it has become exactly that.
What Is Actually in an Olive Oil Shot
A standard olive oil shot is one to two tablespoons of extra virgin olive oil. Some people take it plain. Some add lemon juice. Some mix it with a small amount of warm water. The oil is the active ingredient regardless of how you take it.
What makes extra virgin olive oil different from other fats is not just the type of fat it contains. Yes, it is rich in oleic acid, a monounsaturated fat that has real benefits for cardiovascular health. But the compounds that drive most of what people actually feel are the polyphenols.
Polyphenols are natural plant compounds that develop in olives as they grow. They form part of the olive’s natural defense system, helping protect the fruit from environmental stress. When consumed, these compounds can act as antioxidants and may help support the body’s natural anti-inflammatory processes.
The polyphenol that most people notice is oleocanthal. It is responsible for the peppery sting you feel at the back of your throat when you swallow a quality extra virgin olive oil. Researchers found that oleocanthal activates the same pain receptor pathway as ibuprofen, which is why the sensation feels slightly irritating rather than spicy. That sting is not a flaw. It is a signal that the oil has real potency. For a full breakdown of what oleocanthal does and why the sting matters: Oleocanthal: The Ibuprofen-Like Compound Naturally Found in Olive Oil.
A quality high polyphenol olive oil can contain several hundred milligrams of polyphenols per kilogram of oil. Research reviewing polyphenol levels across commercial olive oils has found wide variation in the market, with many mass-market oils landing significantly lower than premium single-origin producers. You can understand why that gap exists by reading: Why Most Grocery Store Olive Oil Fails the Extra Virgin Standard.
The Benefits People Report
The reports from people who take daily olive oil shots are remarkably consistent. Here is what they describe, and what is behind each of them.
Better Digestion
This is one of the most commonly reported benefits, and there is a biological explanation for it. Olive oil can stimulate the release of bile, a digestive fluid that helps the body digest fats and supports normal movement through the digestive tract. Taking a small amount on an empty stomach may provide a digestive stimulus before food enters the system.
Many people report that regular morning shots reduce bloating, improve regularity, and settle the gut overall. Some of this may also come from the anti-inflammatory effects of polyphenols on the gut lining itself.
Less Joint Discomfort
This one comes back to oleocanthal. Oleocanthal does not just share a pain receptor pathway with ibuprofen in a general sense. Researchers have found that it inhibits the same inflammatory enzymes, specifically COX-1 and COX-2. These are the same enzymes that ibuprofen targets.
The difference is concentration and delivery. A pharmaceutical dose of ibuprofen delivers a large, immediate hit to inflammation. Oleocanthal from food works more gradually and cumulatively. People who take daily shots of high-polyphenol extra virgin olive oil over weeks and months report a noticeable reduction in joint stiffness, particularly in the morning.
More Stable Energy
Fat slows the release of glucose into the bloodstream. When you take a shot of olive oil before breakfast, you are effectively putting a brake on the energy spike and crash that follows a carbohydrate-heavy meal. The result for many people is a smoother, more even feeling through the morning.
This is not a stimulant effect. Olive oil contains no caffeine or sugar, so it does not provide the immediate surge of energy associated with coffee or other stimulants. Instead, some people describe the effect as feeling steadier, with less of the crash that can follow a caffeinated drink. For those who have replaced their morning coffee with an olive oil shot, that sense of consistency may be more useful than a temporary energy boost.
Clearer Skin
Polyphenols are antioxidants, and antioxidants work by neutralizing free radicals, unstable molecules that damage cells. Skin cells are continuously exposed to oxidative stress from sunlight, pollution, and metabolic processes. Consistent antioxidant intake through diet has been linked to slower visible aging and healthier skin appearance.
Many people who take daily olive oil shots report changes in skin texture and clarity after several weeks. This is not the same as applying oil topically. The pathway is internal: polyphenols absorbed through the gut reach the bloodstream and are distributed throughout the body, including to skin tissue.
Reduced Appetite Through the Morning
Fat is more satiating than carbohydrates or protein on a gram-for-gram basis. A tablespoon of olive oil before breakfast activates the release of hormones that signal to the brain that eating has started. This can meaningfully blunt appetite through the morning, particularly for people who struggle with hunger before lunch.
Some people who take olive oil shots as part of a lower-carbohydrate eating pattern report that the shot helps them stay comfortable without eating for longer. The fat provides calories, but those calories arrive slowly, without triggering an insulin response.
Does a Shot Before Drinking Alcohol Actually Help
This question appears in searches constantly, and the short answer is: yes, but not in the way most people think it works.
The common belief is that olive oil coats the stomach and blocks alcohol from being absorbed. That is not quite accurate. What actually happens is more specific. Fat slows the movement of the stomach contents into the small intestine. The small intestine is where the vast majority of alcohol absorption takes place. If your stomach is still processing a fat-rich shot of olive oil when you have your first drink, some of the alcohol will sit in the stomach longer before moving into your bloodstream.
Research on food and alcohol absorption has confirmed this mechanism. A study on how food composition affects blood alcohol concentration found that consuming fat before drinking significantly reduced peak blood alcohol levels compared to drinking on an empty stomach. The effect is real.
The important clarification: olive oil is not unique here. Any fat works on the same principle. A handful of nuts, a piece of cheese, or bread with butter all have the same general effect. Olive oil does not have a special alcohol-blocking property.
What olive oil does add is the anti-inflammatory benefit. Alcohol triggers an inflammatory response in the body. A shot of high-polyphenol extra virgin olive oil before or after drinking delivers oleocanthal and other anti-inflammatory polyphenols directly. That is not going to eliminate the effects of alcohol, but it may help the body recover from them. For more on how olive oil behaves on an empty stomach: Olive Oil on an Empty Stomach: Does It Actually Work.
If you are taking the shot specifically to slow alcohol absorption, take it within 30 minutes before you start drinking. And it still needs to be quality oil. A tablespoon of low-polyphenol grocery store olive oil is just fat, without the bonus of the anti-inflammatory compounds.
Lemon and Olive Oil Shots
Many people who take olive oil shots add fresh lemon juice, a combination that has developed a strong following online. There are also several reasons why the two are often paired together.
Lemon juice adds vitamin C. Research into polyphenol absorption suggests that vitamin C can improve the bioavailability of certain polyphenols, meaning your body may absorb and use them more effectively when consumed alongside the lemon. The effect is not dramatic, but it is real.
The more practical reason is flavor. High-quality extra virgin olive oil can taste intensely grassy and bitter, with a distinct peppery finish. Those characteristics are signs of a flavorful oil, but they can take some getting used to if you are new to taking it straight. Adding the juice of half a lemon transforms the shot into something closer to a light vinaigrette. For many people who find plain olive oil difficult to drink, the lemon version is much easier to enjoy.
The acidity of lemon juice may also help partially emulsify the oil, breaking it into smaller droplets. In theory, this could affect how quickly the oil moves through the digestive system, although clinical evidence for this specific effect remains limited.
A common combination is one tablespoon of extra virgin olive oil mixed with the juice of half a lemon. Some people also add a small pinch of sea salt. Take it on an empty stomach first thing in the morning. If you find the plain shot difficult to drink, start with the lemon version instead. A daily shot with lemon is more useful as a consistent habit than an occasional shot of plain olive oil.
Morning or Night: Does Timing Actually Matter
Most people who take olive oil shots do it first thing in the morning, before eating anything. The logic is that an empty stomach allows for faster uptake and more direct contact with the gut before other foods arrive.
There is also a simpler reason. Taking it before breakfast removes the decision. The shot becomes part of the routine. People who try to take it at other points in the day report forgetting it more often. For more on the specific biology of taking olive oil before food: Olive Oil on an Empty Stomach: Does It Actually Work.
The research on timing is not definitive. There is no strong clinical evidence that taking olive oil in the morning provides greater benefits than taking it in the evening or with a meal. What Mediterranean diet research consistently shows is that olive oil is consumed regularly throughout the day, often with meals, as a central source of dietary fat. The studied benefits come from this consistent dietary pattern, not from taking a single shot each morning. A daily olive oil shot is a modern habit, not how olive oil is traditionally consumed in Mediterranean diets.
That said, a daily shot is a practical adaptation for people who are not cooking every meal with olive oil. If a morning shot is the most reliable way for you to get consistent daily intake, that is a legitimate approach.
For guidance on how much is actually useful: How Much Olive Oil Should You Take Per Day.
The Problem With Most Olive Oil on Store Shelves
Here is where most olive oil shot routines fall apart.
The polyphenols behind many of the potential benefits discussed in this post are formed as the olive grows, then preserved or lost depending on how the olives are harvested, processed, and stored. That makes production quality a critical factor. The difference between a high-quality extra virgin olive oil and a mass-market oil can determine whether a daily shot delivers meaningful amounts of these compounds or primarily provides dietary fat.
Olives lose polyphenols rapidly after they are picked. Producers who let olives sit in bins for days before pressing, or who press at high temperatures to increase yield, are sacrificing polyphenol content at every step. Oil blended from multiple countries and multiple harvests is harder to trace and harder to hold to any standard. Oil stored or shipped in clear bottles continues losing polyphenols to light exposure throughout its journey to your kitchen.
Independent testing of olive oils sold in the United States has repeatedly found that a significant percentage of bottles labeled extra virgin do not meet the chemical standard for the grade. This is not about labeling fraud alone. It is about a system with very loose standards and very little enforcement. The full picture is covered here: Olive Oil Fraud: The Industry Problem and How to Protect Yourself.
When you are taking daily shots of olive oil specifically for health reasons, this matters more than it does for cooking. You can cook with a mid-range olive oil and still eat well. But if the shot is meant to be a concentrated daily dose of something beneficial, the oil needs to actually contain what you are taking it for.
The gap between average olive oil and high-polyphenol extra virgin olive oil is not subtle. Understanding that gap is the starting point for making the habit actually work: High Polyphenol Olive Oil: Benefits, Taste, and Quality.
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At a Glance: Olive Oil Shots • 1 to 2 tablespoons is the standard shot size referenced in Mediterranean diet research • The peppery sting at the back of your throat is oleocanthal, the anti-inflammatory compound in quality olive oil • Fat taken before drinking slows alcohol absorption by delaying movement into the small intestine, where most absorption occurs • Independent testing has found that a significant portion of EVOO sold in the US does not meet the chemical standard for extra virgin grade • Polyphenols degrade rapidly after harvest; producers who press within hours preserve the most • Adding lemon juice to the shot may improve polyphenol bioavailability and make the habit more manageable for new users |
What to Look for Before You Buy
If you are going to take daily olive oil shots for health reasons, the oil has to earn it. These are the things that actually separate quality oil from the rest of what is on the shelf.
Pressing Speed
Polyphenols can begin declining after the olive is harvested, making both harvest timing and processing speed important factors in the final oil. Olives picked earlier in the season generally contain higher levels of polyphenols than fully ripe fruit, while processing them soon after harvest can help preserve those compounds before degradation accelerates. Both the timing of harvest and the speed of pressing therefore influence what ultimately ends up in the bottle.
Many producers do not publish either detail, but when a producer makes processing speed a central part of its messaging, it signals that they recognize the importance of the harvest to the processing timeline and are willing to make that part of their production process transparent.
Why this variable matters more than almost anything else on the label: Why Olive Oil Pressed Within Hours Is Superior.
Olive Variety
Not all olive varieties produce the same polyphenol levels. Some varieties are naturally higher in oleocanthal and other beneficial compounds. Knowing the olive variety gives you information about what the oil can deliver at its best.
The Ayvalik variety from the Aegean coast of Turkey, for example, is known for producing oil with high polyphenol content. When a producer tells you the specific variety, they are giving you information that matters. For more on why variety is important: The Ayvalik Olive Variety: Why It Produces Exceptional High-Polyphenol Oil.
Dark Glass Packaging
Light degrades polyphenols. Oil sold in clear glass or clear plastic loses active compounds from the moment it leaves the production facility. Dark glass or opaque packaging protects the oil through shipping, storage, and time on your shelf. This is not a marketing detail. It is a functional one.
USDA Organic Certification
USDA organic olive oil is produced without synthetic pesticides or herbicides, with the farm verified through a third-party audit. For something you are taking as a concentrated daily health shot, that verification matters. USDA Organic is a real certification with defined standards, not a term anyone can apply without oversight.
Single Origin
Single-origin oil comes from one farm or one defined region. Blended oils combine olives from multiple countries, multiple harvests, and multiple production conditions. A producer who tells you exactly where their olives came from and how they were processed is a producer who can be held accountable to those specifics.
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Four Hour Olive Oil Four Hour Olive Oil presses Ayvalik olives within four hours of harvest on the Aegean coast of Turkey. That pressing window is the single biggest factor in how much oleocanthal and how many polyphenols survive into the bottle. USDA Organic certified. Single-origin. Bottled in Italian dark glass to block UV degradation after pressing. If you are going to take a daily shot, the oil should actually contain what you are taking it for. |
Frequently Asked Questions
Is taking a shot of olive oil actually good for you?
Yes, if the oil is high quality. The benefits people report from daily olive oil shots come from polyphenols, specifically compounds like oleocanthal and hydroxytyrosol. Low-quality olive oil has very few polyphenols because of how it was processed. The habit only delivers if the oil does.
How much olive oil should you take in a shot?
One tablespoon is enough to start. Most research on olive oil health benefits uses one to two tablespoons per day as the reference amount. A single tablespoon each morning is a reasonable starting point. For more detail on daily dosing: How Much Olive Oil Should You Take Per Day?
What does a shot of olive oil taste like?
Good extra virgin olive oil tastes grassy and a little bitter, with a peppery sting at the back of your throat when you swallow. That sting comes from oleocanthal, the anti-inflammatory compound. Oil that goes down with no bite at all is almost always low in polyphenols. You should expect to feel the shot.
Does a shot of olive oil before drinking alcohol actually work?
It slows alcohol absorption, yes. Fat delays the movement of alcohol from your stomach into the small intestine, which is where most alcohol absorption happens. This reduces how quickly and how strongly you feel the effects. It does not need to be olive oil specifically for this effect; any fat works on the same principle. What olive oil adds is anti-inflammatory polyphenols that may help the body recover afterward.
What is the best time to take an olive oil shot?
Most people take it first thing in the morning on an empty stomach. There is no strong clinical evidence that morning is dramatically better than other times of day. The most important thing is regularity. Taking it at the same time each day is what builds the consistent daily intake that the research supports. Take it when you will actually remember to do it. For more on the empty stomach question specifically: Olive Oil on an Empty Stomach: Does It Actually Work.
Should I add lemon to my olive oil shot?
You do not have to, but many people find it more manageable. Lemon juice partially emulsifies the oil, changes the flavor significantly, and adds vitamin C, which may improve how your body absorbs the polyphenols. If the plain shot is difficult to get down, start with the lemon version. Consistency matters more than the exact method.
Can you take olive oil shots every day?
Yes. Daily use is where the benefits accumulate. Olive oil is a food, not a supplement, and regular consumption at the levels used in traditional Mediterranean diets is well-studied and well-tolerated. If you have specific health conditions or concerns about fat intake, speak with your doctor.
Why does olive oil burn the back of my throat?
That sensation is caused by oleocanthal. It activates the same receptor pathway that capsaicin activates in chili peppers, which is why you feel it at the back of the throat rather than on the tip of your tongue. More sting means more oleocanthal, which means more anti-inflammatory activity. A quality oil should always sting. If it does not, the oil is either old or was produced in a way that stripped out the polyphenols. For a full explanation: Oleocanthal: The Ibuprofen-Like Compound Naturally Found in Olive Oil.
What is the difference between extra virgin and regular olive oil for taking as a shot?
Extra virgin is the highest grade. It is extracted without heat or chemicals from fresh olives and must meet chemical and sensory standards. Regular olive oil labeled simply as "olive oil" or "pure olive oil" is refined, and the refining process removes most of the polyphenols. For health purposes, always use extra virgin. For daily shots specifically, use the highest quality extra virgin you can find. More on what makes the grade meaningful: High Polyphenol Olive Oil: Benefits, Taste, and Quality.
Is the olive oil shot trend backed by research?
The trend is new, but the underlying biology is not. Decades of research on Mediterranean diets support the health benefits of consistent olive oil consumption. The research is on regular daily dietary intake rather than on the specific format of a single morning shot. A tablespoon or two per day is the amount most commonly referenced in those studies, which is exactly what a morning shot delivers. The habit is a practical way to get consistent daily intake of a food with a strong research record.
How do I know if my olive oil is good enough to take as a shot?
Taste the oil before committing to a daily shot routine. Good extra virgin olive oil should have a fresh, green or grassy aroma, a vibrant flavor when it first reaches your palate, and a distinct peppery sensation as you swallow. If it smells musty, tastes flat, or goes down without any bitterness or peppery bite, it may be old, oxidized, or lacking in quality.
Producers who publish details such as their pressing timeline and olive variety are giving you useful information about how the oil was made. Producers that provide only a vague region or country of origin give you far less information about the oil’s specific production and traceability.
Can olive oil shots help with weight loss?
Not directly. Olive oil is a calorie-dense food, and adding a tablespoon each morning adds roughly 120 calories to your day. What many people find is that the shot reduces appetite through the morning, which can lead to eating less overall. The satiety effect of fat is real. But olive oil is not a weight-loss supplement, and the research does not support taking it with that expectation. The benefits come from the polyphenols and the anti-inflammatory effects, not from any fat-burning property.
References
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[1] Beauchamp, G.K. et al. (2005). Phytochemistry: Ibuprofen-like activity in extra-virgin olive oil. Nature, 437, 45-46. View study [2] Estruch, R. et al. (2013). Primary prevention of cardiovascular disease with a Mediterranean diet. New England Journal of Medicine, 368, 1279-1290. View study [3] Russo, M. et al. (2022). The Tower of Babel of Pharma-Food Study on Extra Virgin Olive Oil Polyphenols. Foods, 11(13), 1915. View study [4] Jones, A.W. et al. (1997). Effect of high-fat, high-protein, and high-carbohydrate meals on the pharmacokinetics of a small dose of ethanol. British Journal of Clinical Pharmacology, 44(6), 521-526. View study [5] European Food Safety Authority (2011). Scientific Opinion on the substantiation of health claims related to polyphenols in olive oil. EFSA Journal, 9(4), 2033. View study |
The information in this post is for educational purposes only and is based on peer-reviewed research available at the time of writing. It is not intended as medical advice. Consult a qualified healthcare professional before making changes to your diet or health routine.