Drinking olive oil is straightforward: pour one to four tablespoons of extra virgin olive oil into a small glass and sip it, either on its own or mixed into something more palatable. Most people start with a single tablespoon (about 14 grams) and work up from there as their body adjusts to consuming concentrated fat in liquid form. The real questions are how much to drink, when, and how to make the experience less unpleasant.
How Much to Drink Per Day
Clinical trials have tested a wide range of daily doses. The landmark PREDIMED trial used at least four tablespoons per day as part of a Mediterranean diet and found significant cardiovascular and metabolic benefits. A large Italian study categorized intake into three tiers: low (up to two tablespoons), moderate (two to three tablespoons), and high (more than three tablespoons). Benefits increased with each tier, and the risk reduction for fatty liver disease appeared to peak around seven tablespoons per day, or roughly 85 grams.
That said, seven tablespoons is a lot of oil. Each tablespoon contains about 119 calories and 13.5 grams of fat, so four tablespoons alone adds nearly 480 calories to your day. Most people aiming for general health benefits find one to two tablespoons a realistic starting point. If you’re trying to match the doses used in major trials, three to four tablespoons daily is the range with the strongest evidence behind it.
Ways to Make It Easier
Drinking plain olive oil can feel greasy and may trigger a gag reflex, especially at first. A few approaches help:
- Chase it with citrus. Follow your sip with a squeeze of lemon or orange juice. The acidity cuts through the oily mouthfeel almost immediately.
- Mix it into a small shot. Combine a tablespoon of olive oil with a splash of lemon juice in a shot glass and drink it in one go.
- Blend it into a smoothie. One to two tablespoons disappear into a fruit or vegetable smoothie without much change in flavor.
- Drizzle it over food. If you can’t stomach it straight, pouring it over toast, soup, salad, or yogurt counts just the same. The health benefits come from the oil itself, not the method of consumption.
High-quality extra virgin olive oil often has a peppery finish that catches in the back of your throat. That sensation comes from a natural compound that acts as an anti-inflammatory. The stronger the throat sting, the higher the concentration of that compound. It’s a sign of quality, not a sign that something is wrong.
Empty Stomach or With Food
You’ll find plenty of wellness advice recommending olive oil first thing in the morning on an empty stomach. There’s no strong clinical evidence that an empty stomach improves absorption of the oil’s beneficial fats or plant compounds. What there is evidence for is that consuming olive oil alongside other foods, particularly vegetables and tomato-based dishes, significantly increases your absorption of antioxidants from those foods. The fat in olive oil acts as a carrier for fat-soluble nutrients.
If drinking it on an empty stomach is the only way you’ll consistently do it, that’s fine. But pairing it with a meal gives you a nutritional bonus you won’t get from taking it alone.
Choosing the Right Oil
Not all olive oils deliver the same health value. Extra virgin olive oil (EVOO) is the only grade worth drinking for health purposes. It’s mechanically pressed without heat or chemical solvents, which preserves its antioxidants and anti-inflammatory compounds. Refined olive oil and “light” olive oil have had most of those compounds stripped out during processing.
Even among extra virgin oils, quality varies enormously. The concentration of the key anti-inflammatory compound can range from 0.2 milligrams per kilogram to nearly 500 milligrams per kilogram. That 2,500-fold difference depends on the olive variety, where it was grown, how ripe the olives were at harvest, and how the oil was processed and stored. Look for oils that list a harvest date on the label (fresher is better), come in dark glass bottles, and ideally note a polyphenol count or carry third-party certification. A bitter, peppery taste is the simplest indicator of high polyphenol content.
Storing Oil to Preserve Its Benefits
Olive oil degrades when exposed to light, heat, or air, losing both flavor and nutritional value. UV rays break down the antioxidants you’re drinking it for in the first place, and oxygen accelerates spoilage. Keep your bottle in a cool, dark cabinet, sealed tightly after each use. Avoid storing it next to the stove or in direct sunlight on a countertop. If you buy in bulk, pour smaller amounts into a dark bottle for daily use and keep the rest sealed.
Side Effects to Expect
Olive oil is well tolerated by most people. Up to one liter per week has been used safely in clinical trials lasting nearly six years. The most common issue is nausea, which tends to happen when you drink too much too quickly, especially on an empty stomach. Starting with one tablespoon and increasing gradually over a week or two usually prevents this.
Because it’s pure fat, olive oil has a mild laxative effect. This is actually useful if you deal with constipation, as it softens stools and helps things move along. But if your digestion is already on the loose side, adding several tablespoons of oil at once can tip the balance. Splitting your daily amount across meals instead of drinking it all at once reduces the chance of digestive discomfort.
People with gallbladder issues should be cautious. Consuming a large amount of fat in one sitting stimulates the gallbladder to release bile, which can cause pain if you have gallstones. If that applies to you, smaller amounts spread throughout the day with food is the safer approach.