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Scroll through TikTok for more than a few minutes and you’ll likely spot someone tipping back a small glass of extra virgin olive oil like it’s a morning wellness ritual. Hailey Bieber has helped put the habit on the map, and influencers everywhere now credit their daily shot with everything from smoother digestion to steady energy and glowing skin.
It’s a tempting pitch. One quick swallow, and you supposedly unlock the health perks of the Mediterranean diet without having to dirty a pan. But does knocking back olive oil straight from a spoon or a shot glass actually deliver? The short answer: Olive oil is genuinely good for you, but the shot itself isn’t the magic part. Here’s what the research really shows.
What’s so special about extra virgin olive oil?
Extra virgin olive oil (EVOO) isn’t just another cooking fat. Unlike some refined oils, it’s cold-pressed directly from fresh olives without heat or chemical solvents, which is a process that keeps its beneficial plant compounds largely intact. That distinction matters, because those compounds are where most of the health story lives.
Three things about EVOO stand out nutritionally:
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Second, it contains polyphenols, which are a group of antioxidant compounds like hydroxytyrosol and oleuropein that help protect your blood lipids from oxidative damage.
That kick is more meaningful than it seems. “If a shot of 100% extra virgin olive oil makes you cough and feels spicy, that’s a good sign—it means it’s high in oleocanthal, a compound with anti-inflammatory properties similar to ibuprofen,” says Rhyan Geiger, R.D.N., an Arizona-based registered dietitian. Data suggests that both oleocanthal and ibuprofen block the same enzymes involved in producing compounds that drive inflammation.
To qualify as “extra virgin,” an olive oil must meet specific chemical and sensory standards, and it’s the phenol content, not just the fat profile, that appears to drive the most meaningful health effects.
Yes, olive oil can be good for you …
“Studies consistently show that people who consume the most olive oil have a lower risk of heart disease, likely thanks to its antioxidants and monounsaturated fats,” says Geiger. Across large reviews of clinical trials, regular EVOO consumption is consistently linked to a lower risk of cardiovascular disease and stroke. It’s also associated with better blood pressure, healthier cholesterol, reduced oxidation of LDL (the “bad” cholesterol), and lower markers of inflammation.
But it’s not a cure-all …
The health hype surrounding olive oil doesn’t hold up when it comes to gut-health, detox, and weight-loss promises. There’s no solid research showing that a morning olive oil shot “coats” the gut or flushes toxins from the body. Some research suggests olive oil may support weight management in the context of an overall healthy diet, but that’s different from proving that a stand-alone daily shot leads to weight loss.
And you don’t have to throw it back as a shot
It’s important to note there’s a common thread across all of the EVOO research: It looks at olive oil consumed regularly as part of a broader diet, eaten over weeks and months—not as a one-off shot. The trials measure what happens when people cook with it, drizzle it, and eat it day after day. The delivery method isn’t what’s being studied; the sustained habit is.
Research suggests that benefits like healthier blood pressure and cholesterol show up with about 1.5 to 2 tablespoons of extra virgin olive oil per day. Much of the evidence also suggests it works best when used as part of meals rather than taken on its own.
“Rather than drinking olive oil like a supplement, I’d recommend incorporating it into meals alongside other heart-healthy foods like vegetables, whole grains, legumes, nuts, and fish,” says Veronica Rouse, M.A.N., R.D., C.D.E..
There’s also a practical wrinkle the shot trend glosses over: A tablespoon of olive oil carries around 120 calories, and a shot can easily be two tablespoons or more. Downing it separately from meals adds a quick burst of calories without the fiber, protein, or produce that make a meal satisfying—the opposite of what most people focused on weight management are hoping for.
The bottom line
There is no doubt that extra virgin olive oil earns its glowing reputation. The research linking it to better heart health, healthier cholesterol, and lower inflammation is genuinely strong and worth taking seriously.
The catch is that the shot isn’t what makes it work. The habit does. Whether you sip it or spoon it over roasted vegetables, your body sees the same oil; the format is mostly theater.
So if the ritual motivates you, no harm done. But you’ll likely get more out of your olive oil by weaving it into everyday cooking. “For the best health benefits, incorporate olive oil into your daily meals by drizzling it over vegetables, using it as your main cooking oil, or mixing it into dressings,” suggests Whitney Stuart, M.S., R.D.N., C.D.E., a dietitian and owner of Whitness Nutrition.
Buy a good-quality extra virgin bottle, keep it somewhere cool and dark, and use it generously and often. That’s the version of this trend that’s actually worth swallowing.
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