The Truth About Olive Oil Shots: Expert Insights + Real Science

Drinking olive oil shots—literally taking a shot glass of extra virgin olive oil—has become a popular wellness trend. From TikTok influencers to celebrities, many are touting this habit for its supposed health perks.

Advocates claim that taking olive oil shots each day can boost heart health, tame inflammation, and improve digestion. But while olive oil is undeniably healthy, is gulping it straight the smartest (or most pleasant) way to reap the benefits?

In this article, we'll explore whether olive oil shots are really worth it, drawing on expert insights to examine the potential drawbacks. We'll also introduce a smarter, healthier alternative that delivers the same benefits without the downsides.

The Olive Oil Shot Trend: What's Behind It?

The phrase "taking a shot" has expanded beyond espresso and apple cider vinegar to include olive oil. This trend has gained momentum through social media buzz and celebrity endorsements. Even Kourtney Kardashian and Ryan Seacrest have publicly shared their habit of consuming straight olive oil by the shot glass.

But why the sudden popularity? One reason is olive oil's sterling reputation in the nutrition world. As a cornerstone of the Mediterranean diet, olive oil is well-known for its heart-healthy properties. Research has consistently shown that regular consumption of olive oil can support cardiovascular health, reduce inflammation, and contribute to longevity.

The appeal of something "natural" and simple for health also plays a role. Compared to synthetic vitamins or medications, a pure, natural olive oil shot sounds appealing to many wellness-focused individuals. The ritual itself—pouring out a shot of high-quality extra virgin olive oil (EVOO)—carries a certain trendy ceremonial vibe that fits well with today's wellness culture.

Some boutique olive oil brands have even entered the market with premium "living elixir" EVOO specifically marketed for sipping straight, capitalizing on the idea that a daily shot can be a significant wellness boost.

What Exactly Are Olive Oil Shots and Why Do People Take Them?

An olive oil shot is exactly what it sounds like: a small serving of olive oil, usually around one to three tablespoons (15-45 ml), consumed straight as you would a shot of liquor—minus the lime and salt. People typically take these shots first thing in the morning on an empty stomach, though some incorporate them at other times of day.

The practice isn't entirely new (some Mediterranean grandmothers have long known to sip olive oil for digestion), but it has never been as mainstream and buzzworthy as it is now.

People are drinking olive oil shots primarily for the potential health benefits. Extra virgin olive oil contains:

• Monounsaturated fats (like oleic acid) that support heart health by improving cholesterol profiles

• Polyphenols—powerful antioxidants such as oleocanthal and hydroxytyrosol—that have anti-inflammatory effects and have been linked to reduced risks of chronic diseases

• Vitamin E and other nutrients that support overall health

The scientifically-proven benefits of consuming olive oil are well-documented in medical literature:

• Heart Health: Studies show olive oil reduces heart attack and stroke risk by 30%. It lowers bad cholesterol while boosting good cholesterol, helping keep your arteries clear and healthy.

• Fighting Inflammation: Olive oil contains oleocanthal, which works similarly to ibuprofen to reduce inflammation throughout the body. This helps relieve joint pain and may reduce risk of chronic inflammatory diseases.

• Blood Pressure Control: Regular olive oil consumption helps lower both upper and lower blood pressure numbers by relaxing blood vessels and improving their function.

• Cancer Protection: Research shows that the more olive oil people used, the less likely they were to get cancer—by about 31%.

• Brain Health: Olive oil protects brain cells and consuming at least 7 grams of olive oil per day was associated with a 28% lower risk of death from dementia compared to those who rarely or never consumed olive oil.

• Diabetes Benefits: A Mediterranean diet rich in olive oil cuts type 2 diabetes risk by 52%. For those who already have diabetes, olive oil helps control blood sugar levels and improves insulin function.

• Digestive Health: Olive oil helps fight stomach ulcer-causing bacteria, reduces gut inflammation, and gently relieves constipation by improving digestive movement.

• Skin and Anti-Aging: The vitamin E and squalene in olive oil protect skin from sun damage and significantly reduce wrinkles by fighting oxidative damage.

• Immune Support: Olive oil's unique compounds boost immune cell function and help fight certain viruses and bacteria, potentially reducing infection risk.

• Stronger Bones: Regular consumption is linked to denser, stronger bones and lower fracture risk, especially important for women after menopause.

The evidence supporting olive oil's health benefits is robust—but the key question is whether consuming it as a straight shot provides any special advantage over incorporating it into your meals or taking it as a supplement.

5 Downsides of Taking Olive Oil Shots

While olive oil itself deserves its superfood status, taking it in "shot" form comes with several downsides. Let's examine why olive oil shots might not be the wellness silver bullet they're sometimes made out to be:

1. Calorie Overload Without Satiety

Let's start with the most obvious issue: olive oil is extremely calorie-dense, containing about 120 calories per tablespoon. A typical "shot" might be 2-3 tablespoons, meaning you're consuming 240-360 calories in just a few seconds.

The problem? These are "empty" calories in the sense that they provide virtually no volume or satiety. As dietitian Abbey Sharp explains, "It's not very satiating because there's just not a lot of food there." You could consume the same calories in the form of avocado or nuts and feel much more satisfied due to the additional fiber and bulk.

If you're adding an olive oil shot to your normal diet without compensating elsewhere, those extra 300+ daily calories could add up to over 2,000 additional calories per week—potentially leading to weight gain over time, regardless of the oil's health benefits.

2. The Taste and Texture Challenge

Let's be honest: olive oil is delicious drizzled over roasted vegetables or soaked up with crusty bread, but drinking it straight is another experience entirely. High-quality EVOO often has a peppery bite (actually a sign of those beneficial polyphenols) that can cause a burning sensation at the back of your throat.

The thick, oily texture can also be off-putting when consumed alone. Many people report gagging or needing to "chase" their olive oil shot with something else to mask the taste and sensation.

If you dread your daily "health habit," you're less likely to stick with it long-term—or you might compensate later with less healthy choices. Consuming something unpleasant without enjoyment might make you more likely to reach for additional tasty foods later to satisfy your palate.

3. Digestive Discomfort

Olive oil has natural laxative properties—it "lubricates the bowel," as some experts delicately put it. While this might be beneficial for those dealing with constipation, most people aren't looking to trigger an urgent bathroom visit as part of their morning routine.

Consuming a large amount of pure fat quickly, especially on an empty stomach, can lead to digestive upset for many people. Symptoms might include:

• Loose stools or diarrhea

• Stomach cramping

• Nausea

• Indigestion or reflux

• Oily "after-burps" (not pleasant!)

Our bodies generally handle fats better when consumed alongside other foods, which slows digestion and stimulates appropriate bile release. Taking a shot of pure oil bypasses this natural process.

4. Quality and Consistency Concerns

If you're going to drink olive oil straight, you'd ideally want the highest quality, freshest extra virgin olive oil possible—oil that's rich in polyphenols and hasn't oxidized. Unfortunately, the olive oil market is notorious for inconsistent quality.

Many store-bought olive oils don't deliver the antioxidant punch you might expect due to:

• Dilution with cheaper oils (a widespread problem in the industry)

• Oxidation during transport and storage

• Age (polyphenol content decreases over time)

• Poor handling (exposure to heat, light, and air degrading quality)

Unless you're religiously sourcing the freshest, highest-quality olive oil and storing it properly, your daily shot might not deliver the consistent benefits you're hoping for. And premium oils that would be appropriate for this purpose often come with premium price tags.

5. No Scientific Advantage Over Regular Consumption

Perhaps the biggest issue with the olive oil shot trend is that there's simply no scientific evidence that consuming olive oil this way provides any special health advantage over incorporating it into your meals.

The research supporting olive oil's health benefits has primarily studied populations who consume olive oil as part of their normal diet—drizzled over salads, used in cooking, or as part of sauces and dressings. There's no indication that separating it out as a shot provides enhanced benefits.

In fact, as mentioned earlier, consuming olive oil with food might actually improve the absorption of certain nutrients and be gentler on your digestive system. The pairing of olive oil with vegetables, for instance, helps your body absorb the fat-soluble vitamins in those vegetables.

Olivea: A Smarter Way to Get Your Olive Oil Benefits

If you're intrigued by the health benefits of olive oil but concerned about the drawbacks of shots, health experts point to alternatives like Olivea, a premium olive oil supplement that delivers the power of extra virgin olive oil in a simple capsule form.

Olivea was designed based on nutritional science for health-conscious individuals who want the benefits of high-quality EVOO (and then some) without the drawbacks mentioned above. It's essentially a way to get an "olive oil shot" in a far more efficient and palatable manner.

The Science Behind Olivea

Olivea is a unique supplement that combines medical-grade extra virgin olive oil with a potent extract of hydroxytyrosol (one of the most powerful polyphenols in olive oil) in each capsule. Sourced from Messinia, Greece—a region famous for its superior Kalamata olives—the olive oil in Olivea is top-tier. The olives are carefully harvested and cold-pressed to produce an oil rich in nutrients and polyphenols.

But Olivea goes beyond regular olive oil by boosting each capsule with extra hydroxytyrosol. Each Olivea capsule contains a clinically significant dose of 20 mg of hydroxytyrosol—a level that surpasses the European Food Safety Authority's recommended minimum for supporting healthy cholesterol levels.

Taking one Olivea capsule per day can provide you with the equivalent antioxidant benefit of consuming around 60 ml of premium EVOO—that's about 4 tablespoons, or roughly 2 "shots" worth of olive oil—all without the calories or taste burden.

The Advantages of Olivea Capsules

Let's talk about the practical advantages of Olivea capsules, especially compared to traditional olive oil shots:

• No Unpleasant Taste: Olivea comes in a smooth capsule that you swallow, so you avoid the oily mouthfeel or burning peppery sensation of straight EVOO.

• Minimal Calories: While a typical olive oil shot can contain 300+ calories, an Olivea capsule contains only about 4 calories. This makes a huge difference if you're calorie-conscious.

• Consistent High Quality: Each Olivea capsule gives you a standardized amount of EVOO and polyphenols. There's no guesswork about whether you're getting enough antioxidants or if your oil has degraded.

• Better Absorption: Thanks to its cap-in-cap design, the nutrients in Olivea are delivered efficiently where they can be best absorbed.

• Convenience and Ease: Olivea capsules are as easy as taking any daily supplement. There's no oily mess, no measuring, and you can take them on the go.

• No Digestive Surprises: Since you're not flooding your stomach with a large volume of oil all at once, you're less likely to experience the digestive upset that can come with olive oil shots.

Olive Oil Shots vs. Olivea Capsules: A Quick Comparison

To really drive home the difference, let’s compare olive oil shots with the Olivea capsules side by side across key factors:

 

Looking at this comparison, it's evident that Olivea capsules offer a superior alternative for those who want to leverage olive oil for health benefits. You get a reliable, potent dose of what makes olive oil great—without having to literally drink oil or deal with the less pleasant aspects of that practice.

Skip the Olive Oil Shots, Start Olivea

Olive oil remains a nutritional superstar for good reason. Its heart-healthy fats and antioxidant-rich polyphenols can truly support better health, from cardiovascular wellness to fighting inflammation. The olive oil shot trend reflects just how eager people are to tap into these benefits.

However, as we've explored, how you incorporate olive oil into your routine makes a big difference. Gulping down daily olive oil shots, while trendy, may not be the best option for most people due to the high calorie load, lack of satiety, strong taste, potential digestive issues, and the simple fact that it's no more effective than enjoying olive oil as part of a meal.

The good news is you don't have to choose between enduring oil shots or missing out on olive oil's benefits. Olivea capsules allow you to get all the advantages of olive oil (and even amplify them with added polyphenols) in a convenient, pleasant form. 

With Olivea, you can support your heart health, protect against inflammation, and get those valuable antioxidants consistently every day—all without swallowing a slug of oil or worrying about excess calories. Try Olivea today and discover the smarter way to incorporate the remarkable benefits of olive oil into your daily wellness routine.