What an olive oil shot is and what it may do

An olive oil shot is a small amount of olive oil—usually 1 to 2 tablespoons—consumed straight or mixed into warm water, taken once or a few times daily. People take olive oil shots because they believe the oil supports digestion, reduces inflammation in the body, or improves heart health. The idea is that concentrated doses deliver compounds found in olive oil more directly than eating it on salads or in cooking.

The compounds in olive oil that people focus on are called polyphenols and oleic acid. These are present in the oil itself, especially in extra virgin varieties, which are less processed. Whether drinking olive oil in shot form delivers these compounds in a way that produces measurable health effects is still an open question—most research on olive oil's benefits comes from studies of people who eat it as part of their diet, not from studies of people drinking shots.

Key Takeaways

  • Olive oil shots are small amounts of olive oil taken by mouth, usually 1 to 2 tablespoons at a time, based on the idea that concentrated doses may support digestion or reduce inflammation.
  • Extra virgin olive oil contains polyphenols and oleic acid, compounds that have been studied in the context of diet, though research on shots specifically is limited.
  • Taking olive oil shots may cause digestive side effects like loose stools or nausea, especially on an empty stomach or in people with sensitive digestion.
  • Olive oil is calorie-dense—each tablespoon contains about 120 calories—so regular shots add to daily calorie intake.
  • If you are taking blood thinners or have gallbladder problems, talk to your doctor before starting olive oil shots, as oil can interact with medications and trigger symptoms.

Claimed benefits and what research shows

People who take olive oil shots often cite three main reasons: supporting heart health, reducing inflammation, and improving digestion. The heart health claim comes from decades of research on the Mediterranean diet, which includes olive oil as a staple. Studies of people who eat olive oil regularly as part of their diet have found associations with lower blood pressure and reduced heart disease risk. However, these studies measure the effect of olive oil eaten over time as part of overall eating patterns, not the effect of drinking shots.

The inflammation claim rests on the presence of polyphenols in olive oil, which have anti-inflammatory properties in laboratory settings. Again, most evidence comes from people consuming olive oil in food, not from concentrated shots. For digestion, some people report that olive oil helps with constipation or makes them feel less bloated, though this is largely anecdotal. A small amount of oil can act as a mild laxative, but this is not the same as improving digestive health overall.

The gap between "olive oil is part of a healthy diet" and "olive oil shots deliver health benefits" is real. Drinking oil in concentrated form is different from eating it with food, which slows absorption and changes how your body processes it. If you are interested in olive oil's potential benefits, eating it as part of meals—on salads, in cooking, or drizzled on finished dishes—is the form most studied and most commonly recommended.

Possible side effects and who should be cautious

Taking olive oil shots can cause digestive upset, especially if you drink them on an empty stomach. Common side effects include loose stools, nausea, stomach cramping, or a feeling of fullness. These effects are usually mild and temporary, but they can be uncomfortable and may worsen if you take shots regularly or in larger amounts.

Certain groups should talk to a doctor before starting olive oil shots. If you take blood thinners like warfarin, olive oil may interact with your medication. If you have gallbladder problems or a history of gallstones, concentrated oil can trigger pain or other symptoms. People with irritable bowel syndrome or other digestive conditions may find that shots make symptoms worse rather than better. Pregnant or nursing people should also check with their healthcare provider first.

Calorie content and weight considerations

Each tablespoon of olive oil contains about 120 calories and 14 grams of fat. If you take two tablespoons daily, that is 240 calories added to your diet every day, or about 1,680 calories per week. For someone trying to maintain or lose weight, this can be significant. These calories come with no protein, carbohydrates, or fiber, so they do not contribute to feeling full or satisfied.

If you are interested in olive oil's potential benefits, you can include it in your regular meals instead of taking it as a shot. Using it to cook vegetables, drizzle on soup, or dress a salad means you get the same compounds but also eat other foods that provide nutrients and help you feel satisfied.

How olive oil shots compare to other forms

Olive oil is available in several forms: extra virgin (least processed, highest in polyphenols), virgin, and refined (most processed, fewer compounds). Extra virgin is the most expensive and the form people usually choose for shots, since the idea is to get the compounds that processing removes. If you buy a bottle labeled "extra virgin," check that it says "cold-pressed" or "first cold-pressed," which means it was not heated during extraction and retains more polyphenols.

Some people mix olive oil shots with other ingredients like lemon juice, honey, or warm water. Lemon juice adds vitamin C and may improve taste. Honey adds sweetness and calories. Warm water may make the oil easier to swallow but does not change what the oil does in your body. None of these additions change the core question: whether drinking concentrated oil delivers measurable health benefits.

When olive oil shots might make sense to try

If you are curious about olive oil shots and have no medical reasons to avoid them, trying a small amount—one tablespoon, once daily—is unlikely to cause harm. Pay attention to how you feel: whether your digestion changes, whether you notice any side effects, and whether you feel the cost and calories are worth it for you. Keep in mind that any benefit you notice may be a placebo effect, which is real in the sense that you feel better, but not because the oil is doing what you hoped.

If you are interested in olive oil for heart health or inflammation, the evidence is stronger for eating it as part of meals over time than for drinking shots. A Mediterranean-style diet that includes olive oil, vegetables, whole grains, and fish has solid research behind it. Shots are a shortcut that may feel more direct but lack the same evidence base.

Frequently Asked Questions

Can olive oil shots help with constipation?

Olive oil can act as a mild laxative because fat stimulates the digestive system to move. Some people do report relief from constipation after taking oil shots. However, if constipation is a regular problem, addressing the underlying cause—usually not enough water, fiber, or movement—is more effective than relying on oil shots.

Is extra virgin olive oil better than regular olive oil for shots?

Extra virgin olive oil contains more polyphenols because it is less processed. If you are taking shots specifically for the compounds in olive oil, extra virgin is the better choice. Regular olive oil is refined and loses many of these compounds during processing, so it would be less likely to deliver the claimed benefits.

Can I take olive oil shots if I am on blood thinners?

Olive oil may interact with blood thinners like warfarin by affecting how your body processes the medication. Do not start olive oil shots without talking to your doctor first. Your doctor can tell you whether it is safe for you and whether you need any monitoring.

How long does it take to see results from olive oil shots?

There is no standard timeline because research on shots specifically is limited. Some people report feeling effects within days; others notice nothing. If you try shots and do not see a change after two to four weeks, it is reasonable to stop and try a different approach.

Can I take olive oil shots every day?

Taking one tablespoon daily is generally considered safe for most people without medical contraindications. However, daily shots add 120 calories per tablespoon to your diet, and some people experience ongoing digestive side effects. If you want to take them daily, start with a small amount and increase gradually while watching for side effects.