- Olive oil is nutrient-rich and best enjoyed as part of meals, not taken as a shot.
- Shots of olive oil aren’t necessary and may cause digestive issues or extra calories.
- Add olive oil to salads, roasted veggies, grains or marinades to boost flavor and nutrition.
Scroll the internet or social media and you will encounter a flood of health claims from wellness influencers unveiling their secret formula for optimal health. From carnivore diets and peptide injections to raw milk, cold plunges and wearable trackers, there are endless “hacks” said to dramatically improve your well-being. One new trend gaining traction lately? Taking a “shot” of olive oil—yes, straight olive oil.
“The olive oil ‘shot’ trend is exactly what it sounds like: people drink or swallow a small amount of olive oil on its own,” says Roxana Ehsani, M.S., RD, CSSD. “It’s gained popularity on social media, with claims that it improves heart health, reduces inflammation, digestion and/or brain function.”
The term “shot” is informal and can vary depending on how much someone pours. “Most people think of it similar to a shot of liquor, which is 1.5 ounces, but in nutrition terms, it’s the same amount you’d measure with a tablespoon, and is equal to about 1 to 2 tablespoons per serving,” says Amy Shapiro, M.S., RD, CDN.
Olive oil is a cornerstone of the Mediterranean diet and has been linked to health benefits ranging from better heart health to weight and blood sugar management. But while olive oil is widely accepted as a nutritious and flavorful addition to a healthy eating pattern, dietitians agree that taking it as a shot may not be the best approach.
Read on to learn about the benefits of olive oil, the potential downsides of taking it as a shot and more enjoyable ways to incorporate it into your diet.
Potential Benefits
While ingesting olive oil on its own is unlikely to cause long-term health issues, Shapiro notes that “the benefits come from consistent intake within meals, not from downing a straight shot.” Below are some of the key benefits of including olive oil in your diet.
It’s Rich in Heart-Healthy Fats
Olive oil is rich in oleic acid, a type of monounsaturated fat that is linked to lowering LDL (“bad”) cholesterol levels. When used as a substitute for fats high in saturated fat, olive oil may help reduce the risk of coronary heart disease.
In one 24-year study, replacing butter, margarine, mayonnaise or dairy fat with olive oil was linked with a 5% to 7% lower risk of heart disease. The researchers attributed these benefits to a reduced saturated fat intake, along with olive oil’s oleic acid content and antioxidant properties.
It’s Anti-Inflammatory
Olive oil is rich in phenolic compounds and vitamin E, giving it strong anti-inflammatory and antioxidant properties that support vascular health, says Shapiro. Studies show that olive oil can increase nitric oxide levels, which helps blood vessels relax and potentially lowers blood pressure.
Increases Absorption of Fat-Soluble Vitamins
Fat is essential to absorb fat-soluble vitamins, many of which are found in vegetables such as broccoli, kale, tomatoes, sweet potatoes and carrots. By drizzling some olive oil on a salad or in other dishes, you’re increasing your body’s ability to absorb and utilize fat-soluble vitamins.
It can also encourage higher vegetable intake, which is important since about 90% of adults don’t eat enough vegetables. If tossing your roasted vegetables with some olive oil or dressing a salad with an olive oil–based vinaigrette helps you eat more veggies, that’s a win-win.
Supports Brain Health
Olive oil is a staple of the Mediterranean diet, with recommended daily portions averaging 1.5–2 tablespoons. “Studies link Mediterranean dietary patterns high in [extra-virgin olive oil] with lower rates of cognitive decline,” says Shapiro.
Research also shows that higher olive oil intake on its own is associated with improved cognitive performance and a reduced risk of cognitive decline. These benefits are thought to come from olive oil’s powerful anti-inflammatory and antioxidant properties.
Reduces Risk of Premature Death
Incorporating olive oil into your daily routine may offer meaningful health benefits. Research suggests that people who regularly consume olive oil have a lower risk of chronic disease and early death. In one large study, those with the highest intake—about ½ tablespoon per day—were less likely to die from heart disease, cancer, neurodegenerative conditions and respiratory diseases.
However, researchers note that olive oil consumers often have healthier overall diets, so more research is needed to fully understand the relationship.
Potential Downsides
Dietitians agree that taking a shot of olive oil on its own isn’t the best way to enjoy this flavorful and nutritious ingredient. In fact, it may even have some downsides.
It May Upset the Stomach
Everyone reacts differently to food, and some people are sensitive to consuming a large amount of fat at once. “Taking a shot may cause diarrhea or stomach pain for some people,” says Ehsani.
High in Calories
While olive oil can be part of a healthy diet, it’s also very calorie-dense. Just 1 tablespoon contains about 120 calories and 13.5 grams of fat. Since a typical “shot” is closer to 2 tablespoons, that adds up to roughly 240 calories and 27 grams of fat—making up about 12% of calories in a 2,000-calorie diet.
And that’s assuming you’re measuring. If you’re taking olive oil shots on top of the oils you already use for cooking and dressing food, those calories can add up quickly. Overtime, excess calorie consumption may lead to weight gain, which could work against your overall health goals.
It’s Not Enjoyable
This is open to interpretation, but most people would agree that drinking olive oil straight from a cup or spoon isn’t nearly as enjoyable as eating it with food. It’s also unlikely to be a sustainable habit, especially if it feels like something you have to tolerate rather than enjoy.
Instead, enjoy olive oil in dressings or as part of cooking, which can help you stay consistent and enjoy both the flavor and health benefits.
How to Choose a Quality Olive Oil
With so many olive oil options on the grocery store shelf, choosing a quality one can be confusing. “If you are seeking olive oil with the most benefits, the most important attribute to look for is “extra virgin,” which is a quality grade,” says Barbara Ruhs, M.S., RDN. “It’s the juice of fresh olives, making it the purest, with the highest amount of phenolic compounds. It’s the healthiest culinary oil, backed by decades of science.”
Ruhs also recommends buying locally and checking the bottled and expiration date to ensure freshness. “I recommend buying [extra-virgin olive oil] in a dark bottle or tin which protects it from light, preventing oxidation. Overall, good [extra-virgin olive oil] should smell and taste fresh, fruity and even peppery/bitter—these are signs of healthy polyphenols.”
Other Ways to Use Olive Oil
With no clear evidence that taking shots of olive oil offers extra health benefits, it’s better to use it in small amounts throughout the day to enjoy both its flavor and nutritional value. “As a dietitian, my favorite ways to enjoy olive oil are as part of my meals, not as a shot,” says Shapiro. “I like to drizzle it over my roasted veggies, finish soups or grains, make salad dressings, use it on top of toasts or to dip bread into, and when marinating lean proteins.”
Ehsani adds, “Using olive oil to replace butter or margarine in recipes can reduce saturated fat intake, while adding it to vegetables can increase the absorption of fat-soluble vitamins.”
Our Expert Take
Olive oil is a nutrient-rich fat that’s been widely studied for its health benefits, but dietitians agree that it’s best enjoyed as part of a meal rather than on its own.
“The idea of taking a shot of olive oil for health, especially on an empty stomach, is mostly wellness influencer hype, not evidence-based nutrition practice,” says Shapiro. “The benefits come from consistent intake within meals, not from downing a straight shot.”
If olive oil shots don’t appeal to you, there’s no need to force it. Instead, try adding it to salad dressings, drizzling it over roasted vegetables, using it in marinades or mixing it into grain bowls to boost both flavor and nutrition.
