Could a spoonful of olive oil in the morning really change how you feel? Across wellness spaces and home kitchens, drinking olive oil in the morning has become a popular ritual among those seeking simple, natural ways to support their health.

Fans believe that taking extra virgin olive oil on an empty stomach supports digestion, promotes stable blood sugar, and delivers monounsaturated fats that nourish the body. The idea traces back to Mediterranean diet traditions, where olive fruit oil, often called liquid gold, has long been valued for promoting heart health and overall wellness.

As interest grows, so do questions about whether the science supports the claims. Research suggests that drinking olive oil can complement a balanced diet when done mindfully and in moderation, helping reinforce habits that contribute to long-term health benefits.

Many people start this practice to gently activate the digestive system and support nutrient absorption. In Mediterranean diets, extra virgin olive oil is traditionally taken before meals to prepare the body for food.

Drinking oil on an empty stomach may help stimulate the release of bile and digestive enzymes, aiding in the breakdown of fats and fat-soluble vitamins such as A, D, E, and K. This simple ritual is often linked with smoother digestion and steadier blood sugar levels throughout the day.

Regular consumption of extra virgin olive oil provides several health benefits. It contains polyphenols, antioxidants, and beneficial compounds that support heart health, gut health, and natural inflammation balance. These effects are consistent with findings in the Mediterranean diet, where olive oil serves as a key factor in promoting long-term wellness.

Taking olive oil on an empty stomach may help support gut health by reducing intestinal inflammation and promoting smoother digestion. Research suggests that extra virgin olive oil, rich in oleic acid and polyphenols, can help regulate intestinal activity and protect the digestive lining from irritation. According to Vrdoljak et al. (2022), compounds found in olive oil, particularly hydroxytyrosol and other antioxidants, show strong anti-inflammatory properties that may help improve intestinal balance and ease mild digestive discomfort.

Extra virgin olive oil may help maintain healthy cholesterol levels through its high content of monounsaturated fats, particularly oleic acid, and polyphenols. Research shows that regular consumption of olive oil can make low-density lipoprotein (LDL) cholesterol less likely to oxidize, a process linked to plaque buildup in arteries.

In a study by Aviram and Eias (1993), participants who consumed an oleic acid–rich olive oil diet showed significantly reduced LDL oxidation and decreased macrophage uptake, both key steps in preventing atherosclerosis. These findings suggest that extra virgin olive oil supports heart health by protecting LDL particles from oxidative damage and promoting long-term cardiovascular balance.

Extra virgin olive oil contains polyphenols such as oleocanthal and hydroxytyrosol, which have been shown to exhibit strong anti-inflammatory properties. These natural compounds act on molecular pathways involved in inflammation and may help reduce immune-related inflammatory responses. According to Santangelo et al. (2018), the polyphenols in extra virgin olive oil can modulate inflammatory activity both locally and systemically, contributing to the prevention and management of chronic immune-mediated diseases when included as part of a balanced diet.

Consuming olive oil regularly may help protect and strengthen both skin and hair due to its rich mix of antioxidants and bioactive compounds. Research shows that extra virgin olive oil contains hydroxytyrosol, tyrosol, and oleocanthal, polyphenols that can stimulate human fibroblast activity, promoting cell renewal and supporting tissue repair and elasticity (González-Acedo et al., 2023). These same compounds help guard skin cells against oxidative stress, supporting smoother, more resilient skin over time.

For hair, olive oil acts as a natural emollient that helps seal moisture, protect against UV damage, and maintain scalp balance. It contains olein, sterols, and phenolic compounds that contribute to hydration and shine while offering mild antifungal benefits. Studies have shown that its hydroxytyrosol content can help protect hair from UV-induced cell damage and oxidative stress, reinforcing its long-standing use as a traditional ingredient for healthy hair and scalp care (Mysore & Arghya, 2022).

A tablespoon of extra virgin olive oil may help support appetite control and reduce overeating. Research has found that oleic acid, a key component of olive oil, forms compounds such as N-oleoylglycine (OlGly) and N-oleoylalanine (OlAla) in the body, which influence hunger and reward pathways. According to Forte et al. (2023), these olive oil-derived mediators activate receptors linked to appetite regulation and may decrease the brain’s response to highly palatable foods. This action helps limit excess calorie intake and supports weight management when olive oil is part of a balanced diet.

For most people, drinking olive oil on an empty stomach is generally safe when done in moderation. Studies indicate that it is generally well-tolerated as part of a balanced diet.

Still, some may notice mild side effects such as stomach upset or loose stools, especially if they consume too much. Those with gallbladder or pancreatic conditions should consult a healthcare professional before adding olive oil to their daily routine. When kept to small, mindful portions, this habit is generally well-regarded for its beneficial effects and often consumed without discomfort.

Most nutrition experts recommend around one tablespoon or roughly 13.5 grams of extra virgin olive oil per day for maximum benefits. That small serving is a source of beneficial compounds and can be incorporated into a balanced calorie intake.

Quality matters just as much as quantity. Choose cold-pressed, unrefined extra virgin olive oil packaged in dark glass bottles to preserve its antioxidants and polyphenols. A high-quality oil is a better source of beneficial compounds, making it a superior choice to include in a daily routine for potential health support.

The best time to take olive oil depends on your body function and schedule. Some people feel more energized with morning consumption, while others find it helps digestion and relaxation before bed.

Taking oil in the morning is traditionally used to activate the digestive system and is thought to promote nutrient absorption throughout the day. It is believed by some to help boost metabolism and sustain steady energy levels. Evening intake, on the other hand, is sometimes used to support sleep quality and may be associated with relaxing the gut before rest.

To support better digestion, drink extra virgin olive oil about 20 minutes before meals. This timing is intended to help the stomach prepare for food and is often linked to smoother processing. Some prefer adding olive oil to foods like salads or vegetables instead. Avoid taking it right after taking medications, since it may affect absorption.

Getting started doesn’t require a major lifestyle change. The goal is consistency and simplicity.

The most common approach is to take one tablespoon plain. If that feels too intense, blend it with lemon juice or warm water. You can also add it to a morning smoothie or drizzle it over fruit. As long as the oil is extra virgin and unheated, you’ll still retain the same beneficial compounds.

To get the most from your morning routine, combine drinking olive oil in the morning with other small, intentional habits. Eat a balanced breakfast rich in essential nutrients, such as whole grains, fruit, and protein. This approach is aligned with methods that fuel the body steadily, support energy balance, and contribute to long-term overall health.

Choosing the right oil is essential for both taste and quality. Not every bottle retains the same concentration of beneficial compounds.

Extra virgin olive oil is cold-pressed from olive fruit and contains the highest level of antioxidants and polyphenols. It’s unrefined and free from chemical processing, preserving the natural flavor and beneficial compounds. Regular or refined oils often lose these nutrients, making EVOO the superior choice for daily consumption due to its higher concentration of beneficial compounds.

Selecting a high-quality extra virgin olive oil ensures both freshness and nutritional value. Here’s how to make the best choice:

• Check the packaging: Choose oil stored in dark glass bottles to block light and maintain freshness.

• Read the label:  Verify the harvest date, country of origin, and note “cold-pressed” or “first press.”

• Look for certifications:  Seals such as PDO (Protected Designation of Origin) or COOC (California Olive Oil Council) confirm authenticity.

• Smell and taste test:  Good EVOO smells fresh and grassy, with a smooth, peppery finish.

• Store it properly: Keep bottles in a cool, dark place, away from heat, to preserve beneficial compounds.

Drinking olive oil daily may be associated with supporting weight management when used with care. Its monounsaturated fats have been linked to promoting satiety and may help reduce overeating, while oleic acid is a factor in fat metabolism.

Even so, olive oil is calorie-dense, so moderation is key. When paired with a balanced diet and active lifestyle, it is associated with stabilizing blood sugar levels and may be a helpful component in gradual weight loss efforts. It’s not a quick fix but a long-term habit that supports sustainable health.

The growing interest in drinking olive oil in the morning has inspired enthusiasm and misinformation. Let’s clear up a few of the biggest myths.

No oil burns fat on its own. Olive oil contains components that may play a role in managing appetite and metabolism, but scientific evidence shows that weight loss depends on total diet and activity, not one ingredient.

Cooking with olive oil is safe and healthy. Extra virgin olive oil retains most of its beneficial compounds even at moderate cooking temperatures, making it ideal for sautéing or drizzling over meals.

More isn’t better. Consuming more than two tablespoons daily adds unnecessary calories and may lead to digestive issues. Sticking to small, regular portions delivers the best results for overall health.

For many, drinking olive oil in the morning is a simple, historically and research-associated way to incorporate beneficial fats for potential support of digestion, heart health, and overall wellness. One tablespoon of extra virgin olive oil each morning provides beneficial fats, antioxidants, and essential nutrients that are known to support efficient body function throughout the day.

Choosing high-quality, cold-pressed oil and consuming it mindfully ensures the highest concentration of beneficial compounds. Start with small amounts, pay attention to how your body responds, and make this liquid gold part of a balanced morning routine that nourishes from the inside out.