Olive Oil Shots: Health Boost or Overhyped Fad? What Experts Want You to Know

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Forget about morning coffee. There's a new internet craze: drinking a shot of extra virgin olive oil first thing in the morning. From TikTok influencers to celebrities, many people claim this morning ritual has transformed their health. From boosting metabolism to glowing skin and gut health, olive oil enthusiasts are touting it as a game-changer.

But is chugging olive oil really as beneficial as they claim? Let's see what experts have to say.

The Nutritional Power of Olive Oil

Fats have gotten a bad reputation over the years, but they play a vital role in our diets. They store energy, aid in nutrient absorption, and are essential for absorbing vitamins like A, D, and E.

A completely fat-free diet can hinder nutrient absorption. As Abbey Sharp, a registered dietitian, explained, eating a salad loaded with vegetables won’t provide maximum nutritional benefit unless you include some healthy fat.

The key, however, is choosing the right fats in the proper amounts. This means focusing on monounsaturated fats, which are found in plant-based foods like avocados, nuts, and, of course, olive oil.

Extra virgin olive oil (EVOO), the least processed type, is widely regarded as one of the healthiest. Packed with anti-inflammatory polyphenols and antioxidants like oleacein and oleocanthal, it can reduce the risk of heart disease, making it a popular choice for promoting cardiovascular health.

What Science Says About Olive Oil’s Health Benefits

Several studies support the health benefits of consuming olive oil in moderation. Research shows that people who consume just over half a tablespoon of olive oil daily have a 19% lower risk of dying from heart disease compared to those who rarely consume it.

It’s also been linked to improvements in obesity, high blood pressure, diabetes, and cognitive function. Additionally, a large meta-analysis found that regular olive oil consumption could lower the risk of breast cancer and digestive cancers.

But while olive oil is undoubtedly healthy, that doesn’t mean drinking it straight is necessary or more beneficial. "Drinking it just absolutely misses the mark," Sharp said. There’s no evidence suggesting that chugging olive oil has any unique health advantages compared to using it in cooking or as part of a meal.

The Downsides of Drinking Olive Oil

If you're thinking about adopting the olive oil shot trend, know that olive oil is calorically dense, with 119 calories per tablespoon. A standard shot glass typically holds around three tablespoons, which adds up to 357 calories.

"People often don't realize that fats, no matter their type, contain the same amount of calories," said Mindy Haar, a registered dietitian nutritionist and assistant dean at New York Institute of Technology's School of Health Professions. Whether it's lard or olive oil, the calories are the same.

If weight management is a concern, downing olive oil might not be the best approach. It can quickly add up to a significant number of extra calories without providing much in the way of satiety or flavor. Unlike foods that offer a sense of fullness, a shot of olive oil is unlikely to keep you satisfied, which could lead to overeating later in the day.

Even if weight isn’t an issue, the oil may cause digestive discomfort. Olive oil is known to "lubricate the bowel," says Sharp, and could trigger loose stools or other digestive issues, especially for those with sensitive stomachs.

One of the most popular claims on TikTok is that drinking olive oil improves gut health. But this notion is misleading as oil does not contain fiber. If you’re looking to improve digestion, fiber-rich foods like vegetables and whole grains should be your go-to, not a shot of olive oil.

Smarter Ways to Incorporate Olive Oil

According to the U.S. Food and Drug Administration, consuming around 1.5 tablespoons of olive oil daily can reduce the risk of coronary heart disease, but it’s important to integrate it wisely into your diet.

Instead of adding extra calories by drinking it, consider using olive oil as a healthier substitute for less nutritious fats, like margarine or mayonnaise.

Olive oil can be incorporated into many meals in more enjoyable ways. Drizzle it on roasted vegetables, use it to dress salads, or brush it over meat and fish for added flavor. These methods allow you to enjoy the health benefits of olive oil while also enhancing the flavor and texture of your meals.

Conclusion

While olive oil has many proven health benefits, chugging it straight from the bottle isn’t a magic health solution. "Once a food gets a healthy reputation, people think ‘more is better,’" Haar says. But in reality, moderation is key. There’s no need to down a shot of olive oil to reap its rewards. Instead, focus on incorporating it into your diet in a balanced and enjoyable way.