Is Drinking Shots of Olive Oil Beneficial for Your Health?

Extra virgin olive oil (EVOO) is widely recognized for its positive effects on heart and brain health, along with its anti-inflammatory properties. For those who rarely include olive oil in their diet, taking a daily shot might be considered. However, consuming EVOO alone is not ideal, as it works best in combination with other nutrient-rich foods.

Health experts agree that EVOO is exceptionally nutritious. Recently, a trend has emerged where influencers and celebrities promote taking a "shot" of olive oil daily, typically one or two tablespoons. They suggest it can benefit digestion and improve skin appearance, in addition to the well-known cardiovascular and anti-inflammatory effects.

Medical professionals and nutrition specialists have weighed in on this trend. They emphasize the importance of choosing high-quality oil with a significant polyphenol content. Key voices include:

• Annie Fenn, MD, author of The Brain Health Kitchen
• Katerina Mountanos, founder and CEO of Kosterina olive oil company
• Lauren Slayton, MS RD, founder of Foodtrainers

EVOO is rich in heart-healthy monounsaturated fats, which help improve cholesterol and reduce vascular inflammation. It is also a notable source of polyphenols, plant-based antioxidants associated with reduced inflammation and protection against chronic diseases. The Mediterranean diet, widely studied for its health benefits, relies heavily on EVOO, according to Dr. Fenn.

While scientific evidence strongly supports EVOOs cardiovascular and cognitive benefits, its effects on skin and digestion remain unproven.

Katerina Mountanos explains that daily shots of EVOO are simple: just a tablespoon per day. Her company, Kosterina, has introduced pre-packaged shots developed with Dr. William Li, aiming to make daily consumption convenient without altering existing dietary habits.

Registered dietitian Lauren Slayton highlights that a shot format can encourage consistent intake. Americans typically consume around one liter of olive oil per year, much less than Mediterranean populations. Studies like Predimed suggest at least four tablespoons daily to gain full cardiovascular and memory benefits, indicating that many people may need more EVOO than they currently consume.

Dr. Fenn recommends spreading EVOO intake throughout the day and pairing it with food to maximize nutrient absorption. Consuming it solely as a shot limits these benefits.

Cost can be a factor when taking daily shots, whether from bottles or individual packages. High-quality EVOO for direct consumption should be rich in polyphenols, ideally from early-harvest olives pressed at low temperatures. Brands that regularly test polyphenol content are preferable.

Kosterinas EVOO shots contain over 1,000 mg of polyphenols per kilogram, significantly higher than their standard varieties. High-polyphenol oils often have a bitter taste, which may make them easier to consume as a shot rather than mixed into food.

Author Commentary: Evaluating the Daily EVOO Shot Trend

The recent trend of taking a daily shot of extra virgin olive oil (EVOO) has captured public attention, largely driven by influencers and celebrity endorsements. While EVOO is undoubtedly beneficial for heart and brain health, consuming it in isolation as a shot does not maximize its potential. Experts consistently emphasize that EVOO is most effective when combined with other nutrient-rich foods, rather than taken alone.

Medical professionals highlight the importance of quality and polyphenol content. High-polyphenol oils, such as those from early-harvest olives, provide stronger antioxidant and anti-inflammatory effects. Brands like Kosterina, collaborating with Dr. William Li, offer convenient pre-packaged shots designed for daily use, but cost and taste may influence adherence for some consumers.

Scientific evidence supports EVOO’s cardiovascular and cognitive benefits, yet claims regarding improved skin or digestion from a daily shot remain unproven. Studies like Predimed suggest higher daily intake—around four tablespoons—to fully capture these benefits, meaning that a single shot may be insufficient for significant effects.

Experts recommend spreading EVOO consumption across meals to enhance nutrient absorption. While daily shots can encourage consistency, they should complement a balanced diet rather than replace traditional usage within meals. Consumers should focus on high-quality oils tested for polyphenol content to ensure optimal health outcomes.

Sources:

• People Are Drinking Shots of Olive Oil—But Is the Viral Trend Actually Good for You?