Olive-oil shots
(5 minute read)
Olive-oil shots as part of a morning routine have become increasingly popular. Circulating claims propose that shots of olive oil carry notable health benefits beyond its ordinary day to day consumption. The most common include aiding digestion, reducing cravings, supporting the immune system, and producing visibly better skin. It’s also been acclaimed that when taken first thing in the morning it coats the gut and acts as a morning detox.
In light of the range of claims involved, it's worth examining what the evidence supports.
The benefits of olive oil
Olive oil's reputation is well earned, and is a core component of the Mediterranean diet, which has long been associated with better cardiovascular health.¹ Large dietary studies, most notably the PREDIMED trial, have linked regular olive oil consumption to a reduced risk of heart disease. Participants who followed a Mediterranean diet enriched with extra virgin olive oil had approximately a 30% lower risk of major cardiovascular events, including heart attack, stroke, and cardiovascular death, than those following a low-fat diet.² Such cardiovascular benefits are believed to result from olive oil's high content of monounsaturated fatty acids and polyphenols. Monounsaturated fats are a type of dietary fat that help maintain healthy cholesterol levels, and polyphenols are naturally occurring plant compounds that have antioxidant and anti-inflammatory properties. Together, they can help reduce inflammation, improve cholesterol levels, and support healthy blood vessel function.
Reduced inflammation: Extra virgin olive oil contains polyphenols, including hydroxytyrosol and oleuropein, which are known for their ability to protect cells from damage and help regulate inflammation. Evidence from a review of multiple clinical studies found that olive oil consumption was associated with lower levels of inflammatory markers, such as CRP and IL-6. These substances are often measured in the blood to assess levels of inflammation in the body. These findings suggest that the beneficial compounds found in olive oil may contribute to cardiovascular protection by helping reduce chronic inflammation within blood vessels.³
Improved lipid profile: Extra virgin olive oil is rich in monounsaturated fatty acids, primarily oleic acid. Research studies have demonstrated that when olive oil replaces sources of saturated fat in the diet, it can help reduce LDL ("bad") cholesterol while maintaining or slightly increasing HDL ("good") cholesterol levels.⁴
Healthy blood vessel function: Healthy blood vessels are important for maintaining cardiovascular health because they help regulate blood flow and can widen or relax when needed. The inner lining of blood vessels, known as the endothelium, plays a key role in this process. When blood vessel function is compromised, it can contribute to increased inflammation and the development of plaque build-up within the arteries. Findings from the PREDIMED study suggest that olive oil consumption may help support healthy blood vessels by increasing nitric oxide, a molecule that helps blood vessels relax and widen. Together, these effects help maintain flexible, well-functioning blood vessels and may contribute to better cardiovascular health.⁵
These are among the best-supported health benefits of olive oil. More recently, emerging areas of research include improved gut and cognitive health. In a large cohort study, olive oil polyphenols were shown to encourage beneficial gut bacteria and support the intestinal barrier. The same study linked virgin olive oil consumption to better-preserved cognitive function, with the effect appearing to be partly driven by changes in gut bacteria.⁶ This provided some of the first human evidence directly connecting olive oil, the gut–brain axis, and cognition.
Does taking olive oil as a shot have added health benefits?
It is clear that olive oil has well-established health benefits which are supported by a strong body of research. However, there is currently no published data which suggests that consuming it in the form of a daily shot has additional benefits. The closest available evidence surrounding how its best taken actually points in the other direction.
Research which supports consuming olive-oil with food
Dietary fat is essential for absorbing fat-soluble vitamins such as A, D, E, and K, as well as carotenoids. Carotenoids are plant pigments found in vegetables and are responsible for many of their health benefits. When dietary fat is consumed alongside these nutrients, it enhances the body's ability to absorb them.
An example of this includes a study published in the American Journal of Clinical Nutrition which investigated how the fat content of salad dressing affects nutrient absorption. The researchers found that eating salad with full-fat dressing, rather than fat-free dressing, substantially increased the absorption of carotenoids.⁷
Building on these findings, a more recent study published in the same journal suggests that olive oil may be particularly effective at enhancing nutrient absorption compared with other sources of fat. The study found that carotenoid absorption increased by more than 50% when salads were consumed with an olive oil-based dressing compared with a coconut oil-based one.⁸
Considering the evidence currently available, it seems far more reasonable to include olive oil as part of meals containing salads and vegetables, rather than taking it as a shot. Currently, there is no evidence to suggest that consuming olive oil alone provides additional benefits beyond those already demonstrated when it is combined with nutrient-rich foods.
Olive oil’s ability to "Detox" & "line the stomach"
Addressing detox claims is fairly straightforward in the context of physiology and health research. The liver and kidneys continuously process, filter, and eliminate waste products from the body as part of their normal role. While factors such as a poor diet and high alcohol intake can negatively influence the long-term health of these organs, there is currently no evidence to suggest that drinking olive oil, or any other food or substance, enhances or improves their natural detoxification capacity.
Much like the detox claims, the idea that olive oil can “line the stomach” when taken first thing in the morning is also easy to address. The Association of UK Dietitians have stated that there is no known physiological process by which this happens. While fat can modestly slow stomach emptying, allowing food to remain in the stomach for longer, this is a normal and temporary digestive response. It is not the result of an oil coating that protects the stomach lining and this effect also occurs with other sources of dietary fat.⁹
The quality of olive oil is subject to various factors, influencing its nutritional value.
Selecting good quality olive-oil:
Extra virgin olive oil (EVOO) is obtained directly from olives and is considered the highest quality oil. Genuine EVOO is defined by its extraction method, where it is mechanically extracted without heat or chemical solvents, meaning it’s minimally processed to preserve its flavour and nutrients. This is a requirement of the extra virgin standard, not a premium feature. Bottles stating ‘obtained directly from olives and solely by mechanical means’ reflect that this requirement has been adhered to.¹⁰
Packaging ensures that nutrients are retained. Dark glass, such as green or amber, helps to protect the oil from UV light which accelerates oxidation. Oxidation reduces the beneficial compounds such as polyphenols and vitamin E, which act as natural antioxidants. Tins also offer the same preservation, where clear glass and plastic offer less protection.¹¹
The harvest date is one of the most useful indicators of quality and is far more informative than a ‘best before’ date. Polyphenol content is highest soon after harvest and declines over time. Choosing an oil from the most recent harvest, ideally within 12–18 months, helps retain these beneficial compounds. Once opened, it is best consumed within 1–3 months, as exposure to oxygen gradually reduces its flavour, aroma, and beneficial antioxidants.¹²
The colour of EVOO, interestingly, does not determine its quality. Its natural pigments are influenced by factors such as olive variety, ripeness, and harvest timing. Green tones come from chlorophyll, while yellow/golden tones are associated with carotenoids; these pigments can change as olives mature but do not directly indicate the oil’s freshness, polyphenol content, or overall quality.¹³
Summary:
Olive oil is a well-supported component of a healthy diet, with evidence linking its regular consumption to benefits for cardiovascular, gut and overall health. However, current evidence does not suggest that consuming it as a daily shot provides additional benefits beyond its use within a balanced diet. The greatest nutritional value comes from incorporating high-quality extra virgin olive oil alongside nutrient-rich foods, where its compounds can contribute to the absorption and utilisation of beneficial nutrients.
References
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2. Guasch-Ferré M, Salas-Salvadó J, Ros E, Estruch R, Corella D, Fitó M, Martínez-González MA; PREDIMED Investigators. The PREDIMED trial, Mediterranean diet and health outcomes: How strong is the evidence? Nutr Metab Cardiovasc Dis. 2017;27(7):624-32. doi:10.1016/j.numecd.2017.05.004. PMID: 28684083.
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5. Estruch R, Ros E, Salas-Salvadó J, Covas MI, Corella D, Arós F, et al.; PREDIMED Study Investigators. Primary prevention of cardiovascular disease with a Mediterranean diet supplemented with extra-virgin olive oil or nuts. N Engl J Med. 2018;378(25):e34. doi:10.1056/NEJMoa1800389.
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7. Brown MJ, Ferruzzi MG, Nguyen ML, et al. Carotenoid bioavailability is higher from salads ingested with full-fat than with fat-reduced salad dressings as measured with electrochemical detection. Am J Clin Nutr. 2004;80(2):396-403.
8. Yao Y, Yang Z, Yin B, Goh HM, Toh DWK, Kim JE. Effects of dietary fat type and emulsification on carotenoid absorption: a randomized crossover trial. Am J Clin Nutr. 2023;117(5):1017-1025.
9. Association of UK Dietitians. Can olive oil really prevent a hangover? An expert weighs in. Olive Oil Times. 2024.
10. Jimenez-Lopez C, Carpena M, Lourenço-Lopes C, Gallardo-Gomez M, Lorenzo JM, Barba FJ, Prieto MA, Simal-Gandara J. Bioactive compounds and quality of extra virgin olive oil. Foods. 2020;9(8):1014. doi:10.3390/foods9081014.
11. Gargouri B, Zribi A, Bouaziz M. Effect of containers on the quality of Chemlali olive oil during storage. J Food Sci Technol. 2015;52(4):1948-1959. doi:10.1007/s13197-014-1273-2.
12. Frankel EN. Chemistry of extra virgin olive oil: adulteration, oxidative stability, and antioxidants. J Agric Food Chem. 2010;58(10):5991-6006. doi:10.1021/jf100928r.
13. Moyano MJ, Meléndez-Martínez AJ, Alba J, Heredia FJ. A comprehensive study on the colour of virgin olive oils and its relationship with their chlorophylls and carotenoids indexes (I): CIEXYZ non-uniform colour space. Food Res Int. 2008;41(5):505-512. doi:10.1016/j.foodres.2008.03.007.