Last reviewed and updated: October 17, 2026
In the United States, the thought of drinking olive oil every day sounds a bit foreign. And honestly, it is. But in many Mediterranean societies, drinking olive oil is customary, and has been practiced for centuries.
For those in the Keto Zone, extra virgin olive oil is a great choice.
Here are the health benefits in general, and what science says about drinking olive oil every day.
Extra Virgin Olive Oil is a Great Keto Zone Fat
Fortunately for Keto Zoners, olive oil is a “pure fat.” It is an incredibly healthy option to increase fat percentage intake towards 75% of calories from fat.
Olive oil has a composition of 14% saturated fat and 11% polyunsaturated fat. Within the polyunsaturated fats, olive oil boosts omega-3s, omega-6s, and primarily, omega-9s (1).
The omega-9s are the nutrition stars of olive oil. They make up ~73% of the total fat content, and provide most of the benefits of drinking olive oil. In fact, they are known to raise beneficial HDL while lowering potentially harmful LDL. They incorporate into cellular membranes and mitochondria to improve cellular health.
Specific Benefits of Extra Virgin Olive Oil
If you’re interested in drinking olive oil every day, there are many benefits of olive oil supported by research. They include:
- Antioxidants Galore: Olive oil contains vitamin E, vitamin K, and hydroxytyrosol (HT). Hydroxytyrosol is a nutrient with potent antioxidant and anti-inflammatory properties (2).
- Anti-Inflammatory and Anti-Bacterial: Chronic inflammation is at the root of many modern chronic diseases, including cancer, heart disease, metabolic syndrome, Type 2 diabetes, Alzheimer’s, arthritis, obesity and more. Olive oil contains an antioxidant called oleocanthal, which is strongly anti-inflammatory. In fact, it works similarly to anti-inflammatory medications like ibuprofen (3).
- Heart Protector: To support heart health, olive oil reduces inflammation and cholesterol oxidation in artery walls (4). It can also lower blood pressure and reduce the need for hypertension medications by up to 48% (5). What’s more, studies have found that those who consume olive oil have a significantly lower risk of stroke than those who don’t (6).
- Anti-Aging: The most prominent fat in olive oil, oleic acid, is strongly anti-aging. What’s more, vitamin E, olive oil’s polyphenols, and vitamin K all support youthful cells, strong bones, improved gene expression and more (7).
- Brain Health: Olive oil may help remove Alzheimer-associated plaques from the brain, beta-amyloid plaques (8). In addition, studies have found that olive oil may improve cognition (9).
Specific Studies of Drinking Olive Oil Every Day
As shown above, we are confident that olive oil offers many nutrition and health benefits. But is there any extra benefit to using it beyond cooking with it and adding it to other foods? Should you actually start drinking olive oil every day?
What do studies say?
Less Heart Disease
One study of almost 7500 people found that those who drank 1/4 cup of olive oil each day had a 30% lower risk of heart disease compared to those on a low-fat diet (10).
Better Digestion and Constipation Relief
Slow digestion and constipation is an issue for many adults. And often, constipation becomes a bigger problem as we age. In fact, 34% of adults over the age of 60 suffer from it (11). Drinking olive oil every day may help.
In fact, just drinking 1 teaspoon olive oil per day can result in softened stools and constipation relief, as shown in studies (12).
Olive oil is as effective as mineral oil at relieving constipation (13).
Another study of 414 people over the age of 50 found that 97.7% of those with more than 3 bowel movements per week had high intakes of olive oil or drank it straight (14).
Weight and Heart Health
In a 9-week randomized, double-blind trial, women with excess body fat followed the same calorie-controlled diet, and each received breakfast with either about 25 mL (just under 2 tablespoons) of extra virgin olive oil or soybean oil. The olive oil group lost more body fat and saw greater improvement in blood pressure (15).
Fractures and Osteoporosis
When Mediterranean populations, who consume or drink extra-virgin olive oil each day are studied, it’s noted that they have a reduced risk of fractures and osteoporosis (16).
Cholesterol Improvements
Studies have found that consumption of extra-virgin olive oil reduces the oxidized LDL cholesterol (17 ) and increases HDL. It is believed that the presence of mostly phenols in the oil are responsible for this effect.
Watch: How Dr. Colbert Uses Olive Oil Every Day
In this short clip, I explain why I take high-polyphenol olive oil daily, how much I use, and what it does for the lining of your arteries after age 50.
Options for Drinking Olive Oil Every Day
To add extra virgin olive oil to your diet each day, you have many options. First, start with 100% pure organic extra virgin olive oil that is cold-pressed and unrefined. Look for ones grown in Crete, Greece, and contains very high levels of polyphenol olive oil.
To drink/add 2-4 tablespoons each day:
- Try drinking it straight each morning.
- If you don’t want to drink it, drizzle it onto vegetables each day.
- Add Olive Oil to a shake or smoothie each day.
- Make Keto Zone Pesto and add olive oil to your individual serving.
- Drizzle it onto a serving of Keto Zone Soup.
Bottom Line
Drinking olive oil every day offers many health benefits both in theory and in practice. Drink it straight, or add a drizzle to foods. From brain health to digestive health, drinking olive oil every day is great for your body.
And if you want even more Keto Zone recipes, tips, and guidance, join the 21 Day Keto Zone Challenge today!
Frequently Asked Questions
How much olive oil should I drink a day?
Most of the research on olive oil and heart health used roughly 2 to 4 tablespoons a day. In the large PREDIMED trial, households received about a liter of extra virgin olive oil each week. If you are new to it, start with 1 tablespoon a day and work up. Remember that each tablespoon has about 120 calories, so use it in place of other fats rather than on top of them.
Is it better to drink olive oil in the morning or at night?
There is no strong evidence that one time of day is better. Some people like a tablespoon first thing in the morning, while others prefer it with meals, which is easier on the stomach. Consistency matters more than timing.
Can drinking olive oil help with constipation?
It may. Olive oil lubricates the digestive tract and can soften stools. In a small study of hemodialysis patients with constipation, a few milliliters of olive oil a day improved symptoms about as well as mineral oil. Drink plenty of water and eat fiber too.
Will drinking olive oil help me lose weight?
Olive oil is calorie dense, so it is not a weight loss shortcut. However, in a 9-week randomized trial of women with excess body fat, those who had about 25 mL of extra virgin olive oil daily as part of a calorie-controlled diet lost more body fat and saw better blood pressure results than women who used soybean oil.
What kind of olive oil should I drink?
Choose cold-pressed, unrefined extra virgin olive oil in a dark glass bottle with a recent harvest date. High-polyphenol (high-phenolic) oils, often from Greece, contain more of the protective compounds like oleocanthal and hydroxytyrosol. Avoid light or refined olive oils.
Who should be careful about drinking olive oil?
If you have gallbladder disease, frequent diarrhea, or you are watching calories closely, start with small amounts. If you take blood pressure or diabetes medication, talk with your doctor, because a Mediterranean-style diet rich in olive oil can lower blood pressure and blood sugar over time.
References
- Estruch R, et al. Primary Prevention of Cardiovascular Disease with a Mediterranean Diet Supplemented with Extra-Virgin Olive Oil or Nuts. N Engl J Med. 2018.
- Ferrara LA, et al. Olive oil and reduced need for antihypertensive medications. Arch Intern Med. 2000.
- Galvão Cândido F, et al. Consumption of extra virgin olive oil improves body composition and blood pressure in women with excess body fat: a randomized, double-blinded, placebo-controlled clinical trial. Eur J Nutr. 2018.
- Ramos CI, et al. The short-term effects of olive oil and flaxseed oil for the treatment of constipation in hemodialysis patients. J Ren Nutr. 2015.
- U.S. Department of Agriculture. FoodData Central: Oil, olive, salad or cooking.
This article is for educational purposes only and is not medical advice. Talk with your own doctor before changing your diet, starting a supplement, or changing any medication. These statements have not been evaluated by the Food and Drug Administration. Products mentioned are not intended to diagnose, treat, cure, or prevent any disease.
Related: Heart Health
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