Every year, there’s a new wellness trend that takes over our feeds. Lately, all over my Instagram explore and TikTok for you pages, are influencers taking shots of olive oil first thing in the morning, straight up, and sometimes, they’ll squeeze a bit of lemon in it. Naturally, I was intrigued. Was this some ancient Mediterranean ritual I had missed? Or just another internet moment? Is there merit to shooting it vs just integrating it into your regular diet?
After speaking with olive oil and nutrition experts, the answer to my questions became pretty clear.
Here is a rundown of what the TikToks are sharing: Taking a shot of olive oil on an empty stomach is believed to help coat the stomach lining, support digestion and improve motility throughout the colon. Some people add a splash of lemon juice, claiming it can further boost digestive health. The shot is often said to “work best” first thing in the morning, before eating anything else, and is commonly linked to benefits like improved gut health, clearer skin, and even better overall detoxification.
To understand why olive oil actually deserves a place in your wellness routine, I spoke with Elizabeth Belanger, president of Maison Orphée, who has spent over three decades sourcing and tasting olive oils around the world, and registered dietitian Desiree Neilson.
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1. Olive oil is packed with antioxidants
One of the most talked about perks is that olive oil is rich in antioxidants, which are often linked to benefits like better skin, improved digestion and overall wellness.
How do you compare olive oil to olive oil? High-quality extra virgin olive oil often has a slightly bitter taste and a peppery finish. While that might be surprising if you are used to more neutral oils, it is actually a sign of something important. “It comes from the antioxidants you find in the oil… the fresher or the more early harvest oil you have, the more bitterness and pepperiness you’re going to find,” says Belanger.
These antioxidants, more specifically referred to as polyphenols, are one of the key reasons olive oil is considered such a valuable addition to your diet.
“That pepperiness, those are your polyphenols. That’s a sign that you have a high antioxidant oil,” says Neilson.
They also help preserve the oil itself.
“But the fresher it is, the more usually polyphenols you’re going to find in it,” Belanger says. Which is why buying a good quality olive oil matters. When shopping for olive oil, look for bottles in dark glass, which helps protect against light exposure, and check for harvest or best-before dates to ensure freshness.
In simple terms, a more vibrant, slightly peppery oil is often an indicator of higher quality.
2. Olive oil is a source of healthy and stable fats
Influencers have been saying that olive oil is a “healthy fat.” While that idea isn’t entirely wrong, the reasoning behind it is often oversimplified.
Olive oil is rich in monounsaturated fats, which are known for being more stable than other types of fats. These fats are not only a key part of olive oil’s nutritional profile, but also part of what makes it so versatile in everyday cooking.
“When we replace saturated fats with monounsaturated fats, we see better health outcomes,” says Neilson.
Compared to other delicate oils, olive oil holds up well when exposed to air, light and heat. (That means what you see on the nutrition label is closer to what you’re getting because of its stability.) While no oil lasts forever, high-quality olive oil maintains its integrity better than many alternatives.
This stability is one of the reasons it has remained a staple in kitchens around the world.
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3. Olive oil helps your body absorb nutrients
Another common theme is the idea that taking a shot of olive oil on its own is an easy way to get all of its benefits in one go, almost like a quick nutritional boost. But according to experts, that approach actually misses one of the biggest advantages of olive oil.
As Neilson puts it: “You just need to get it into your body… you do not need to take it separately from other foods.” She comparies it to taking something like a ginger shot when you’re sick.
Olive oil does more than bring its own nutrients to the table. It helps your body make better use of others.
According to a 2023 review published in Nutrients, olive oil, particularly extra virgin olive oil, has been shown to improve key metabolic markers such as blood pressure, cholesterol levels, and glycemic control when consumed as part of a balanced diet, with many of these benefits linked to how its polyphenols interact with other nutrients in the body.
This is partly because fat plays a critical role in how your body processes nutrients. Many vitamins, including vitamins A, D, E, and K, are said to be fat soluble, meaning they require fat to be properly metabolized in the body.
When consumed with meals, fats like olive oil support the absorption of fat-soluble vitamins and plant compounds.
“When we take fat with a meal, we better absorb other nutrients,” says Neilson.
That means adding olive oil to vegetables, grains, or salads is not just about flavour. It actually enhances the nutritional value of your meal!
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So, should you be taking a shot of olive oil every morning?
Not necessarily.
While olive oil is often praised online for supporting everything from gut health to glowing skin, those claims are often oversimplified. Olive oil is rich in antioxidants and healthy fats, and research consistently links regular consumption to benefits like improved heart health and reduced inflammation.
But what about taking it on an empty stomach, as influencers promote?
Some research suggests that consuming olive oil first thing in the morning may support digestion by stimulating bile flow and acting as a mild lubricant for the digestive system. This is one reason the practice has roots in traditional Mediterranean routines.
However, there is little evidence that taking olive oil on its own significantly enhances its overall health benefits compared with simply incorporating it into your meals, such as a salad dressing. According to a 2024 review published in the peer-reviewed journal Foods, the benefits of olive oil are primarily associated with consistent consumption as part of a balanced diet, rather than the timing or method of intake.
Olive oil absolutely deserves its place as a wellness staple, but the benefits come from using it consistently, not from taking it in isolation. In fact, consuming olive oil with other foods may be even more beneficial, since dietary fats help your body absorb fat-soluble vitamins and nutrients from other ingredients.
One of the biggest mindset shifts, according to Belanger, is to stop thinking of olive oil as just a cooking fat. “You have to look at it as a sauce,” she explains.
A good olive oil adds depth, richness, and complexity to even the simplest dishes. Whether it is finishing a soup or dressing a salad, it brings out the natural flavours of your ingredients.
“It really is a go-to for foods like pasta, fish, or even just dipping bread in it,” Belanger says.
When food tastes better, it becomes easier to build habits that last.
The trend may look appealing online, but the real value of olive oil is much simpler. It is not about taking a shot. It is about using it, enjoying it, and making it part of your everyday routine.