A new wellness habit has taken over social media, and it is as simple as it is polarizing. People are downing a small amount of olive oil in one go, usually first thing in the morning, hoping for quick health benefits. Registered dietitian Roxana Ehsani describes the trend plainly, saying, “The olive oil shot trend is exactly what it sounds like, people drink or swallow a small amount of olive oil on its own.” The idea is being pushed as a shortcut to better heart health, digestion, lower inflammation, and even sharper brain function.
It is not hard to see why olive oil gets so much hype in the first place. It is a cornerstone of the Mediterranean diet, and it is consistently linked with better long term health outcomes when used regularly in food. Dietitian Amy Shapiro points out that the bigger picture matters more than the one time rush, saying, “Benefits come from consistent intake within meals, not from drinking a straight shot.” In other words, olive oil can be a great tool, but the way you use it may decide what you actually get from it.
One reason olive oil is so respected is its fat profile, especially oleic acid, a monounsaturated fat. The article highlights that olive oil is associated with lowering LDL, which is often called “bad” cholesterol. It also mentions a 24 year study that found swapping olive oil in for butter, margarine, or mayonnaise was linked to a 5 to 7 percent lower risk of heart disease. That kind of result fits with what many nutrition professionals have said for years, that steady substitutions can add up over time.
Olive oil also contains phenolic compounds and vitamin E, which support its antioxidant and anti inflammatory reputation. Research noted in the article suggests it can raise nitric oxide levels, which helps blood vessels relax and may support healthier blood pressure. Another practical perk is how it helps your body use the nutrients in your meal. Because fats help absorb fat soluble vitamins, adding olive oil to vegetables like broccoli, kale, or carrots can help your body take in vitamins A, D, E, and K more effectively.
@stacykeiblerofficial Good food, good laughs, good energy ✨🫒 More coming soon 💛 @Anastasia Ganias-Gellin #cookingtiktok #oliveoil #greekcooking #wellness #greekoliveoil ♬ Be My Baby – Phil Walker
The brain angle is part of what made the shot trend explode, especially with all the talk about focus and aging well. Shapiro connects that interest back to dietary patterns rather than single hacks, saying, “Studies link Mediterranean eating patterns rich in extra virgin olive oil with lower rates of cognitive decline.” The article also mentions research suggesting regular olive oil consumption is associated with lower risk of chronic disease and premature death. One large study cited found that people consuming about half a tablespoon per day had a lower risk of death from heart, neurodegenerative, respiratory diseases, and cancer, while also noting that olive oil users often have overall healthier habits.
Still, nutrition experts are not convinced that taking it as a shot is the best way to benefit. Even if the oil itself is a healthy fat, swallowing a concentrated amount at once can be rough for some people. Ehsani warns, “Taking a shot can cause diarrhea or stomach pain for some people,” adding that some individuals are sensitive to a larger dose of fat all at once. For anyone with a delicate stomach or digestive issues, that risk alone can turn a trendy routine into an unpleasant one.
Calories are another reason the shot idea can backfire if it becomes an extra add on instead of a replacement. The article notes that one tablespoon of olive oil contains about 120 calories and about 13.5 grams of fat. Since a shot may be one to two tablespoons, it can land around 240 calories fast. If you keep cooking with the same amount of oil and also start doing daily shots, those calories can quietly pile up and contribute to weight gain over time.
There is also the reality check that many people simply do not enjoy drinking plain oil. The article suggests that this is one reason the habit can be hard to stick with, even for motivated people. When a routine feels unpleasant, it usually does not last, and consistency is where the meaningful benefits come from anyway. If olive oil is going to be part of your health routine, it helps to make it something you actually like.
Shapiro recommends focusing on using olive oil in food, not as a standalone challenge, saying, “As a dietitian, I prefer consuming it in a meal, not as a shot.” She adds, “I like drizzling it over roasted vegetables, adding it to soups or grains, making salad dressings, using it on toast or for dipping bread, and when marinating lean proteins.” Ehsani offers a similar practical angle, saying, “Using olive oil to replace butter or margarine in recipes can lower saturated fat intake, while adding it to vegetables can increase absorption of fat soluble vitamins.” These approaches keep the oil in the context it has been studied in most, which is as part of a balanced meal.
For readers who want a little extra context, extra virgin olive oil is the least processed form and is typically made by mechanically pressing olives without high heat or harsh chemicals. It is valued for its flavor and for naturally occurring compounds like polyphenols, which contribute to its taste and antioxidant activity. Olive oil quality can vary based on harvest time, processing, and storage, and it is best kept away from heat, light, and air to slow oxidation. In everyday cooking, it works well in dressings, dips, and gentle to moderate heat applications, and it is often used as a healthier swap for butter in many recipes.
What do you think about the olive oil shot trend, and have you tried using olive oil in a more meal focused way, share your thoughts in the comments.
