Drinking a small amount of olive oil every day is linked to a lower risk of heart disease, less inflammation, and better digestive regularity. Most clinical trials showing benefits used one to two tablespoons of extra virgin olive oil daily, and that range is a reasonable target for most people. But the effects depend on how much you consume, what type you choose, and what it replaces in your diet.
What’s Actually in a Tablespoon
A single tablespoon of olive oil contains about 119 calories. Roughly 73% of those calories come from monounsaturated fat, primarily oleic acid. You also get 13% of your daily vitamin E and 7% of your daily vitamin K. Extra virgin olive oil specifically contains antioxidant compounds, including one that acts on inflammation pathways in a way that’s pharmacologically similar to ibuprofen. These compounds are largely absent from refined olive oil, which is why the “extra virgin” distinction matters.
Those 119 calories per tablespoon add up. Two tablespoons a day is nearly 240 calories. That’s not a problem if the olive oil replaces other fats you were already eating, like butter or margarine. It becomes a problem if you’re simply adding it on top of your existing diet without adjusting anything else.
The Heart Disease Evidence
The cardiovascular benefits are the strongest and most consistent finding in the research. A large study tracking U.S. adults over time found that higher olive oil intake was associated with a 19% lower risk of dying from cardiovascular disease. The well-known PREDIMED trial, which assigned participants to a Mediterranean diet supplemented with extra virgin olive oil, found a 31% reduction in cardiovascular events compared to a control diet.
A separate study found that just two tablespoons of extra virgin olive oil daily improved blood pressure and cholesterol levels within three weeks. The American Heart Association includes olive oil among the nontropical plant oils it recommends as replacements for animal fats and tropical oils like coconut and palm oil. The key guidance: use olive oil in place of saturated fat sources, not in addition to them.
Digestive Effects You’ll Notice
One of the most immediate changes people notice when they start drinking olive oil daily is its effect on digestion. Olive oil acts as a lubricant in the digestive tract, helping soften stool and making it easier to pass. The fats smooth the lining of the bowel and help stool retain more water. One tablespoon on an empty stomach in the morning is a common approach for people dealing with occasional constipation.
There’s a clear limit, though. More than a tablespoon at once can cause diarrhea and cramping. A study of 50 people found that as little as 4 milliliters (less than a teaspoon) of olive oil daily was enough to relieve constipation symptoms. If you’re not used to consuming liquid fat on its own, start small and see how your body responds.
Inflammation and Joint Comfort
The anti-inflammatory effects of extra virgin olive oil come largely from its phenolic compounds. One of these compounds shares a mechanism of action with ibuprofen, targeting the same inflammatory pathways. You can actually feel this if you drink high-quality extra virgin olive oil straight: the peppery, throat-catching sensation is caused by this compound interacting with receptors in your throat. A stronger sting generally indicates a higher concentration.
The anti-inflammatory dose you get from a tablespoon or two of olive oil is modest compared to a standard dose of ibuprofen. But the difference is that you’re consuming it every day as part of your diet, which means chronic, low-grade inflammation may be reduced over time. This is the kind of effect that’s hard to feel day to day but shows up in long-term health outcomes.
Weight: Gain or Loss?
This is the question most people have, given that olive oil is pure fat. The answer is surprisingly nuanced. A large analysis across three U.S. cohort studies found that each half-tablespoon increase in daily olive oil consumption was associated with a small but meaningful decrease in body weight over time. Importantly, the same study found the opposite for butter and margarine: increasing those fats was associated with weight gain.
The likely explanation is substitution. People who eat more olive oil tend to eat less of other, more calorie-dense or less satiating fats. When researchers modeled what would happen if people replaced margarine, butter, or other vegetable oils with equal amounts of olive oil, the result was consistently less weight gain. So olive oil itself isn’t a weight loss tool, but swapping it in for other fats appears to be a favorable trade.
That said, if you’re drinking olive oil in addition to your normal diet without cutting anything else, you’re adding calories. Over time, that surplus contributes to weight gain regardless of the source.
Brain Health
One recent study found that consuming 7 grams or more of olive oil daily (about half a tablespoon) lowered the risk of dementia-related death by 28%. This is a newer area of research compared to heart disease, but the findings align with what we know about how inflammation and oxidative stress contribute to cognitive decline. The antioxidant and anti-inflammatory compounds in extra virgin olive oil likely play a role here.
Skin Changes From the Inside
Olive oil consumed orally may benefit skin through its anti-inflammatory compounds. The same antioxidants that reduce inflammation internally also circulate through your bloodstream and reach skin tissue. The vitamin E content supports skin cell protection against oxidative damage. These effects are gradual and won’t replace a topical skincare routine, but people who adopt Mediterranean-style diets rich in olive oil often report improvements in skin quality over months.
How Much and What Kind
Most studies showing clear health benefits used between one and two tablespoons of extra virgin olive oil per day. The PREDIMED trial provided participants with roughly four tablespoons daily, but that was their primary cooking and dressing fat, not an addition to their existing diet. For most people, one to two tablespoons is practical and well within a balanced calorie budget.
Extra virgin olive oil is the only type worth prioritizing for health purposes. It’s mechanically pressed without heat or chemicals, which preserves the phenolic compounds responsible for most of the anti-inflammatory and antioxidant benefits. Refined olive oil, light olive oil, and olive pomace oil have had most of these compounds stripped out during processing. They still contain monounsaturated fat, but you lose the compounds that make olive oil distinct from other cooking oils.
You don’t need to drink it straight. Drizzling it over salads, vegetables, bread, or cooked dishes delivers the same compounds. The people in these studies weren’t doing shots of olive oil. They were cooking with it and using it as a primary fat source throughout the day.
Who Should Be Cautious
People with gallbladder issues should be careful with any high-fat food, including olive oil. Fat triggers gallbladder contractions to release bile, which can cause pain if gallstones are present. If you’ve had gallbladder problems, adding a daily tablespoon of straight olive oil on an empty stomach is not a good starting point.
Anyone on blood-thinning medication should be aware that olive oil contains vitamin K, which plays a role in blood clotting. A tablespoon provides 7% of the daily value, which is unlikely to cause issues at normal intake levels, but dramatic increases in vitamin K consumption can interfere with how these medications work.
For most healthy adults, the main risk is simply consuming too many calories. Two tablespoons of olive oil is 240 calories. If that replaces butter on your toast and ranch dressing on your salad, you’re likely coming out ahead. If it’s on top of everything you already eat, the math works against you over time.