In recent months, social media has been filled with videos of people taking a morning shot of extra virgin olive oil, sometimes mixed with lemon juice or other ingredients.
While this wellness trend may feel new, olive oil itself has been consumed for thousands of years and is a key component of one of the world’s most studied dietary patterns: the Mediterranean diet.
So the question many people are asking is simple: Is it good to drink olive oil in the morning?
Let’s look at what science and nutrition research say.
Why Extra Virgin Olive Oil Is Often Considered a Healthy Fat
Extra virgin olive oil is unique among cooking oils because it is minimally processed and naturally rich in beneficial compounds.
Its nutritional profile includes:
· Monounsaturated fats, particularly oleic acid
· Polyphenols, plant compounds with antioxidant properties
Research around the PREDIMED Study found that people following a Mediterranean diet supplemented with extra virgin olive oil showed improved cardiovascular health markers compared to other dietary patterns.
Organizations such as the Harvard T.H. Chan School of Public Health also recognize olive oil as a central fat in healthy Mediterranean-style diets.
In these dietary patterns, olive oil is used regularly in cooking, salads, and everyday meals.
Does Taking Olive Oil in the Morning Provide Benefits?
There is currently limited scientific research specifically studying olive oil consumed as a morning shot.
However, many nutrition experts agree that including extra virgin olive oil regularly in the diet can contribute to a balanced and healthy eating pattern.
The potential benefits associated with olive oil consumption relate mainly to its fat composition and antioxidant content.
For example, studies published in nutrition journals have examined the role of olive oil polyphenols in supporting healthy inflammation responses and protecting cells from oxidative stress.
Because of these properties, many people enjoy adding olive oil to their morning routine as a simple way to incorporate it into their daily diet.
Why the Trend Often Combines Olive Oil With Lemon?
Many social media recipes pair olive oil with fresh lemon juice.
Lemons provide vitamin C, a nutrient involved in several important biological functions.
According to the National Institutes of Health, vitamin C contributes to:
- Collagen production
- Immune system function
- Antioxidant protection
Combining olive oil and lemon simply creates a quick drink made from two ingredients commonly used in Mediterranean cooking.
Popular Olive Oil Morning Shot Recipes
Many of the morning olive oil routines shared online combine extra virgin olive oil with citrus and spices. These recipes are typically simple and use ingredients commonly found in Mediterranean cooking.
Some of the versions trending on social media include:
Olive Oil + Lemon Beauty Shot
A simple combination of extra virgin olive oil, fresh lemon juice, warm water, and a pinch of black pepper. Some versions also include a small amount of raw honey.
Olive Oil + Lemon Immunity Shot
This variation adds freshly grated ginger and a pinch of cayenne pepper to olive oil and lemon juice.
Olive Oil + Lemon + Turmeric Shot
Another popular version includes turmeric and black pepper alongside olive oil and lemon.
Olive Oil + Lemon + Honey Shot
A milder recipe combining olive oil, lemon juice, warm water, and a small amount of honey.
These recipes are part of a broader wellness trend circulating online. While they may offer a simple way to incorporate olive oil into a morning routine, most nutrition experts emphasize the importance of overall dietary patterns, such as the Mediterranean diet, rather than relying on a single food or drink.
Olive Oil in the Mediterranean Diet
The popularity of olive oil wellness trends often reflects growing interest in the Mediterranean diet, which emphasizes:
- Fruits and vegetables
- Whole grains
- Legumes and nuts
- Fish and seafood
- Healthy fats like olive oil
Large population studies have linked this dietary pattern to positive health outcomes, particularly in cardiovascular health.
Rather than focusing on a single food or drink, researchers generally emphasize overall dietary patterns that include olive oil as a regular ingredient.
Choosing the Right Olive Oil
If olive oil is consumed on its own or used in simple recipes, quality matters.
Extra virgin olive oil is considered the highest grade because it is produced through mechanical extraction and retains its natural compounds.
High-quality extra virgin olive oil is valued for:
- Naturally occurring antioxidants
- Fresh flavour and aroma
- Minimal processing
Terra Delyssa extra virgin olive oil is:
- Single origin
- Fully traceable from orchard to bottle
- First cold press
- Known for its smooth flavour, which works well in simple recipes or everyday cooking.
Morning Shot or Kitchen Staple?
Whether enjoyed in a small morning drink or used throughout the day in cooking, extra virgin olive oil remains one of the most versatile ingredients in the kitchen.
While social media trends may highlight quick recipes like olive oil and lemon shots, the long-standing tradition of olive oil consumption comes from its daily use in balanced meals.
Drizzling olive oil over vegetables, salads, bread, and cooked dishes is still one of the most common and widely recommended ways to include it in the diet.
Important Disclaimer
This article provides general information about nutrition research and food trends. It is not intended to provide medical advice, diagnosis, or treatment. Always consult a qualified healthcare professional regarding dietary or health questions.
Can you drink olive oil every day?
Olive oil is commonly consumed daily in Mediterranean dietary patterns, usually used in cooking or drizzled over foods. Moderation and a balanced diet are important.
Is extra virgin olive oil healthier than other oils?
Extra virgin olive oil is valued for its natural antioxidants and monounsaturated fats. It is widely recognized as a key fat in Mediterranean diets.
Why do people drink olive oil in the morning?
Some people include olive oil in their morning routine as part of wellness trends or Mediterranean-inspired eating habits.
Does olive oil support heart health?
Research around Mediterranean dietary patterns, including the PREDIMED study, has associated olive oil consumption with improved cardiovascular health markers.