What drinking olive oil does in your body

Drinking small amounts of olive oil—typically a tablespoon or two—delivers the same compounds you get from eating it with food: polyphenols, monounsaturated fat, and vitamin E. The difference is that you absorb these compounds faster and in higher concentration when you drink it straight rather than mixed into a meal. Your digestive system breaks down the fat and shuttles the polyphenols into your bloodstream within 30 to 60 minutes.

The research on drinking olive oil specifically is thin compared to the research on eating it as part of a diet. Most human studies have looked at olive oil consumption as part of Mediterranean-style eating patterns, not as a standalone drink. A small number of controlled trials have tested olive oil by mouth—usually extra virgin varieties—and found measurable changes in blood markers like inflammation and cholesterol, but these studies involved dozens of people, not hundreds, and lasted weeks or months, not years.

What matters for your health is whether those short-term changes translate to real outcomes: fewer heart attacks, better digestion, clearer skin. That evidence does not yet exist for drinking olive oil alone. What does exist is evidence that olive oil as part of your regular diet is linked to lower heart disease risk and better cholesterol profiles in large, long-running studies.

Key Takeaways

  • Drinking olive oil delivers polyphenols and monounsaturated fat in concentrated form, but human studies on this practice are small and short-term.
  • The strongest evidence for olive oil's health effects comes from eating it regularly as part of meals, not from drinking it straight.
  • Extra virgin olive oil contains more polyphenols than refined olive oil, but both are high in calories—about 120 per tablespoon.
  • Drinking olive oil on an empty stomach may cause loose stools or nausea in some people, especially those with sensitive digestion.
  • Claims about olive oil curing specific diseases or replacing medical treatment are not supported by current research.

How polyphenols in olive oil affect inflammation

Polyphenols are plant compounds that act as antioxidants—they neutralize unstable molecules called free radicals that can damage cells. Extra virgin olive oil contains dozens of different polyphenols, with names like oleocanthal and hydroxytyrosol. When you drink olive oil, these compounds enter your bloodstream and circulate through your body for several hours.

In laboratory studies and animal models, olive oil polyphenols reduce markers of inflammation in blood and tissue. A 2015 trial published in the American Journal of Clinical Nutrition gave 143 people either extra virgin olive oil or refined olive oil daily for three weeks. The group drinking extra virgin oil showed lower levels of inflammatory markers like IL-6 and TNF-alpha compared to the refined oil group. However, the study did not measure whether this change prevented disease or improved how people felt.

The polyphenol content varies widely depending on the olive variety, harvest time, and storage. Early-harvest oils and oils from certain regions (Tuscany, Andalusia) tend to have higher polyphenol counts. Once you open a bottle, polyphenols degrade over weeks to months, especially if the bottle sits in sunlight or heat. A bottle that has been open for six months contains far fewer active compounds than a fresh one.

Cholesterol and heart health effects

Olive oil is high in monounsaturated fat, a type of fat that does not raise LDL ("bad") cholesterol the way saturated fat does. When you drink olive oil, you are consuming this fat in its purest form. Several small trials have found that extra virgin olive oil consumption lowers LDL cholesterol and raises HDL ("good") cholesterol compared to other oils or no oil at all.

A 2018 review in Nutrients examined 15 randomized controlled trials on olive oil and cholesterol. Most showed modest improvements in cholesterol ratios, but the improvements were similar to what you would see from eating olive oil with food—there was no special benefit to drinking it straight. The trials lasted between two weeks and three months, so they do not tell you whether these changes persist over years or translate to fewer heart attacks.

The Mediterranean diet, which includes olive oil as a staple, has strong evidence behind it for heart health. The PREDIMED trial followed over 7,000 people for five years and found that a Mediterranean diet with extra virgin olive oil reduced heart attacks and strokes by about 30 percent compared to a low-fat diet. But this was olive oil eaten with meals—salads, bread, fish—not olive oil drunk by itself.

Digestive effects and potential side effects

Olive oil is a fat, and fat stimulates your gallbladder to release bile, which helps break down food in your small intestine. Drinking olive oil on an empty stomach can trigger this response more forcefully than eating it with food. Some people report that a tablespoon of olive oil taken straight causes loose stools, cramping, or nausea, especially if they are not used to consuming large amounts of fat at once.

People with irritable bowel syndrome (IBS) or inflammatory bowel disease (IBD) may find that drinking olive oil worsens symptoms. Those with gallbladder disease or a history of gallstones should check with their doctor before drinking olive oil regularly, since the fat can trigger gallbladder contractions. For most people with healthy digestion, a tablespoon of olive oil is unlikely to cause problems, but starting with a smaller amount—a teaspoon—is a reasonable way to see how your body responds.

Olive oil is calorie-dense: one tablespoon contains about 120 calories and 14 grams of fat. If you are drinking it daily as a supplement, those calories add up. Over a year, a daily tablespoon of olive oil adds roughly 43,800 calories—equivalent to 12 to 13 pounds of body weight if you do not reduce calories elsewhere. For weight loss or weight management, drinking olive oil is counterproductive unless you are replacing other foods with it.

Extra virgin versus refined olive oil for drinking

Extra virgin olive oil is cold-pressed and minimally processed, which preserves the polyphenols and other plant compounds. Refined olive oil is treated with heat and chemicals to remove impurities, color, and flavor—a process that also removes most polyphenols. If you are drinking olive oil for its polyphenol content, extra virgin is the better choice.

Extra virgin oil has a lower smoke point (around 375°F) than refined oil (around 465°F), which matters if you are cooking, but not if you are drinking it straight. The flavor is also much stronger—peppery, grassy, or buttery depending on the variety and harvest time. Some people find this flavor pleasant; others find it overwhelming when drinking it straight.

Price varies widely. A bottle of extra virgin olive oil can cost anywhere from $8 to $40 depending on origin, harvest date, and brand. Refined olive oil is usually cheaper. For drinking purposes, a mid-range extra virgin oil from a reputable producer is sufficient—you do not need the most expensive bottle. Look for a harvest date on the label and choose oils from the most recent harvest available.

What the research does not show

Claims that olive oil can cure arthritis, prevent cancer, clear skin, or reverse diabetes are not supported by current evidence. Some of these claims come from laboratory studies showing that olive oil compounds kill cancer cells in a petri dish or reduce inflammation in mice—findings that do not translate to humans taking olive oil by mouth. Others come from observational studies showing that people who eat olive oil have lower disease rates, but this does not prove the olive oil caused the benefit (they may also exercise more, eat more vegetables, or have better access to healthcare).

Olive oil is not a substitute for medical treatment. If you have high cholesterol, heart disease, diabetes, or any chronic condition, work with your doctor on proven treatments like medication, exercise, and dietary changes. Olive oil may be part of a healthy diet, but it is not a replacement for these interventions.

The idea that olive oil "cleanses" your liver or "detoxifies" your body is marketing language without scientific backing. Your liver and kidneys already filter waste; olive oil does not enhance this process. Similarly, claims that olive oil "boosts immunity" are vague and unproven—no study has shown that drinking olive oil prevents colds, flu, or infections.

How to drink olive oil if you choose to

If you want to try drinking olive oil, start with a teaspoon on an empty stomach or mixed into warm water. Some people take it first thing in the morning; others take it before bed. There is no evidence that timing matters. After a few days, if you tolerate it well, you can increase to a tablespoon. Do not exceed one to two tablespoons daily—more than this is unnecessary and adds significant calories.

Choose extra virgin olive oil from a recent harvest, stored in a dark glass bottle, and keep it in a cool, dark place at home. Once opened, use it within two to three months for maximum polyphenol content. If you dislike the taste, mixing it into juice, broth, or yogurt makes it easier to consume, though this also means you are eating it with food rather than drinking it straight.

If you develop persistent nausea, cramping, or loose stools, stop drinking it and return to eating olive oil with meals if you want the potential benefits. There is no advantage to forcing yourself to drink it if your digestive system objects.

Frequently Asked Questions

Is drinking olive oil better than eating it with food?

No. You absorb the same compounds either way. Drinking it straight delivers them faster and in higher concentration, but this has not been shown to produce better health outcomes than eating olive oil with meals. The strongest evidence for olive oil's benefits comes from eating it regularly as part of a diet, not from drinking it alone.

Can I drink olive oil every day?

Yes, if your digestion tolerates it. One to two tablespoons daily is a common amount in studies. However, this adds 120 to 240 calories per day, so factor that into your overall diet. There is no evidence that daily drinking produces better results than eating olive oil with meals several times a week.

Will drinking olive oil help me lose weight?

No. Olive oil is calorie-dense and will add weight if you do not reduce calories elsewhere. Some people use olive oil as a replacement for higher-calorie foods (like butter or mayonnaise), which could help with weight management, but drinking it as an addition to your current diet will not.

Does olive oil go bad, and does it matter for health?

Yes, olive oil oxidizes over time, especially when exposed to light and heat. Old oil loses its polyphenols and can develop off-flavors. For maximum polyphenol content, use oil within two to three months of opening. Older oil is still safe to eat but contains fewer active compounds.

What if I have a sensitive stomach or IBS?

Drinking olive oil on an empty stomach may worsen symptoms. Try eating it with food instead—drizzled on salad, bread, or cooked vegetables. This delivers the same compounds but is gentler on your digestive system. If even small amounts cause problems, olive oil may not be right for you.