The Rise of Olive Oil Shots: A Social Media Sensation
If you’ve spent any time scrolling through wellness content on TikTok or Instagram lately, you’ve probably stumbled upon influencers touting the benefits of drinking olive oil straight from the bottle. What used to be a pantry staple for salads and roasted vegetables has morphed into a so-called miracle elixir for glowing skin, better digestion, and even enhanced immunity.
For instance, TikTok user @byzareefa swears by her daily olive oil and lemon juice shot to keep her complexion luminous. Another influencer, @thejenjones, attributes her olive oil-based “elixir” to improved lymphatic drainage and detoxification. Meanwhile, self-proclaimed “olive oil queen” and new mother @oliveoilqueen claims that her daily dose helps boost her breast milk quality, revitalizes her postpartum skin, and gives her more energy during sleepless nights.
With so many enthusiastic endorsements, it’s no wonder people are asking: should you ditch your salad dressing in favor of an olive oil shot? And more importantly, does science back up these claims?
Understanding Olive Oil’s Proven Benefits
Before diving into the debate over drinking olive oil, it helps to understand what we already know about its health effects. There’s no question that olive oil—particularly extra virgin olive oil (EVOO)—has long been celebrated in medical literature and nutritional guidelines for its impressive health profile.
“Including olive oil in the diet has been linked to improved heart health and reduced risk of certain types of cancers, as well as promoting satiety and overall digestive health,” explains Emma Laing, PhD, RDN, director of dietetics at the University of Georgia.
A significant body of research supports Laing’s statement. For example, a large study analyzing data from over 22,000 Italians found that people who consumed more olive oil had lower rates of cancer and cardiovascular disease, along with decreased overall mortality—regardless of other aspects of their diet.
Similarly, a meta-analysis examining 31 studies concluded that adhering to a Mediterranean diet rich in olive oil could reduce the risk of breast cancer by approximately 13 percent. Another striking study showed that consuming just 1.5 to 2 teaspoons of olive oil daily might lower the risk of dying from dementia by up to 28 percent.
Olive Oil and Nutrient Absorption: A Hidden Bonus
Beyond its direct health perks, olive oil plays an important supporting role in nutrient absorption. According to Dr. Laing, adding olive oil to your meal enhances your body’s ability to absorb fat-soluble vitamins like A, D, E, and K. “When you drizzle olive oil over your salad or veggies, you’re not just adding flavor—you’re helping your body make the most of the other nutrients on your plate,” she says.
This absorption benefit is a key reason many nutritionists encourage using olive oil liberally in cooking and food preparation. It acts as a healthy vehicle, helping your body capture vitamins that might otherwise pass through undigested.
Can Olive Oil Really Improve Gut Health and Reduce Bloating?
One of the most popular claims on social media is that olive oil shots can soothe digestive issues and banish bloating. This idea stems partly from olive oil’s known benefits for gut health.
“There is some evidence suggesting that olive oil consumption can promote a healthy gut microbiome,” Laing confirms. One study found that taking 3 to 4 tablespoons of extra-virgin olive oil daily could stimulate the growth of beneficial gut bacteria. A balanced microbiome, in turn, supports smoother digestion.
However, Laing cautions that the anecdotal reports about bloat-busting benefits might be overhyped. “Olive oil might help some individuals feel less bloated, but it’s far from a guaranteed fix,” she says. Digestion is influenced by a host of variables—stress, hormones, intolerances, and medications, to name a few. So while an olive oil shot might provide mild relief for one person, it could do nothing for another.
To Sip or To Cook: What Does Science Actually Recommend?
Given olive oil’s proven track record as part of a balanced diet, does the method of consumption matter? Should we be drinking it in concentrated doses, or is it just as effective when used in cooking?
“There isn’t strong research to suggest that any of the potential benefits couldn’t be achieved through incorporating olive oil into recipes, rather than drinking it straight up,” says Maddie Pasquariello, RD, a Brooklyn-based dietitian.
Pasquariello emphasizes that most people already gain the health perks by cooking with olive oil in moderation. “If you already eat a balanced diet that includes high-quality olive oil, you’re likely getting what you need. There’s no compelling evidence to support chugging it like a shot,” she adds.
Possible Drawbacks: Is More Always Better?
While drinking small amounts of olive oil is generally harmless, nutrition experts caution against assuming more is always better. Olive oil is still a fat, which means it’s calorie-dense—packing about 40 calories into a single teaspoon.
“Fat sources like olive oil are very energy-rich,” Pasquariello points out. “For people watching their total caloric intake, downing extra oil might unintentionally contribute to weight gain if it’s not offset by adjusting calories elsewhere.”
Another potential downside is digestive discomfort. “If your body isn’t accustomed to consuming pure oil, taking it in large quantities could upset your stomach or cause diarrhea,” Laing notes.
There are also situations where an olive oil shot might be contraindicated altogether. For example, people taking lipase inhibitors—medications designed to block fat absorption for weight loss—should consult their physician before increasing dietary fat.
When an Olive Oil Shot May Be Beneficial
Despite these caveats, there are some scenarios where a concentrated olive oil dose might be useful. Kelly Kennedy, RDN, a former staff nutritionist for Everyday Health, says it could benefit certain patients.
“For individuals struggling to get enough calories—like those undergoing cancer treatments who have very low appetites—a small shot of olive oil can provide a quick, concentrated source of healthy fat and calories,” Kennedy explains. However, she adds that other high-calorie foods, such as nut butters or avocado, might be tastier and equally effective.
Healthier Ways to Incorporate Olive Oil Into Your Diet
For most of us, the best way to reap olive oil’s benefits is to make it a staple in everyday meals rather than a stand-alone shot. One effective strategy is replacing foods high in saturated fats—like butter, margarine, or mayonnaise—with heart-healthy olive oil.
“The 2020–2025 Dietary Guidelines for Americans recommend keeping saturated fats to under 10 percent of total daily calories, yet the vast majority of adults exceed this limit,” Laing says. Swapping even a small amount of saturated fat with olive oil can yield measurable heart health benefits. One study found that replacing just 5 grams of saturated fat with olive oil daily was linked to a lower risk of heart disease.
From a culinary standpoint, olive oil’s versatility is one of its biggest assets. “Salads, stir-fries, grilled chicken skewers, roasted vegetables, or fish dishes are great ways to use it,” Pasquariello suggests. It works beautifully in raw dressings and low-to-medium heat cooking, although it’s not the best option for deep-frying or extremely high-heat recipes due to its lower smoke point compared to refined oils.
The Verdict: Olive Oil Is a Superfood, But Shots Are Optional
So, should you join the TikTok trend and start each day with an olive oil shot? Most dietitians say it’s unnecessary for the average person.
Olive oil’s proven benefits—lower risks of heart disease, certain cancers, and dementia, plus improved nutrient absorption and gut health—come from consistent, moderate use as part of an overall healthy diet, not from gulping it down by the tablespoon.
For people looking to boost their wellness, the smarter move is to cook more with high-quality extra virgin olive oil, replace unhealthy fats with it, and savor its rich flavor in meals. As Pasquariello puts it: “Your body and your taste buds will thank you—and you can skip the unpleasant experience of drinking oil straight.”
In the end, like most nutrition trends, moderation and common sense win out over viral shortcuts. Olive oil remains one of the healthiest fats around—whether you drizzle, dip, or, if you really want, sip it. Just remember: the magic lies in consistent, balanced use, not in chasing viral hacks.
Key Takeaway
Olive oil is undeniably beneficial for heart and overall health, but for most people, there’s no need to drink it directly. Enjoy it in your food and let your meals work their natural, delicious magic.
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