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Original photo from Catharine Malzahn testing Saint Supply Olive Oil Living Elixir
If you haven’t heard of olive oil shots yet, it’s one of the hottest trends in wellness right now—just take a look at TikTok. But before we get into the supposed benefits, let me start by saying this: I am a huge olive oil fan. The way wine lovers are giddy about a good wine tasting is how I feel about a good olive oil tasting. The one souvenir I brought back from Spain last year was a nice peppery bottle of Spanish olive oil. My obsession deepened after watching “Live to 100: Secrets of the Blue Zones” on Netflix, where I learned more about the health benefits of olive oil and the Mediterranean diet. Since then I’ve been wondering how else I could incorporate the pantry staple into my diet.
Enter: olive oil shots. If you’re wondering if taking shots of olive oil is good for you, the short answer is yes.
“Taking a shot of olive oil, especially extra-virgin olive oil, can support heart health, digestion, brain function, and inflammation reduction,” says registered dietitian Kim Shapira, MS, RD, founder of the Kim Shapira Method and author of the book This Is What You’re Really Hungry For. “It’s packed with healthy mono and unsaturated fats and polyphenols, which help lower bad cholesterol and improve overall cardiovascular health,” she adds.
A little over a year ago I met Vicky Vlachonis, founder of Saint Supply Living Elixir, at a wellness retreat in Beverly Hills. We all took olive oil shots as part of our morning routine before eating brunch (“This is so LA,” we said to each other before sipping our oil.)
I’ll be the first to admit: I was initially a skeptic. But after learning more about Vlachonis’s brand (which is backed by Beyoncé, NBD), my interest was piqued.
When I finally decided to take the plunge this year and start my daily olive oil shot regimen, I knew I wanted to return to my trusty bottle of Saint Supply. The brand’s olive oil is organic and high in polyphenols, which are naturally occurring compounds (we’ll talk more about the benefits of polyphenols later). The Mediterranean olives are also hand-picked and cold-pressed to help preserve the polyphenols and the benefits that come with them.
I took one shot of olive oil every day for a week, and here’s how it went.
Brightland Extra Virgin Olive Oil
$37.00, Amazon
Graza Sizzle Extra Virgin Olive Oil
$15.00, Amazon
As much as I love olive oil, the thought of doing shots of it was actually a little daunting. It’s way more viscous than water, and I wasn’t sure what I’d think of the taste of straight olive oil (the suggested daily intake is around two tablespoons). I am pleased to announce it went down super easily and did not have any strong flavor. In fact, there was a pleasant peppery aftertaste that transported me to the Mediterranean.
For as long as I can remember I’ve had a slow digestive system. This means I’m always looking for ways to incorporate more fiber into my diet, whether it’s putting chia seeds in my water or making sure my supplements have fiber in them.
Taking my daily shot of Saint Supply olive oil
Original photo from Catharine Malzahn testing Saint Supply Olive Oil Living Elixir
Though olive oil isn’t a strong source of fiber, studies have shown the polyphenols in olive oil have anti-inflammatory and antioxidative effects that can assist with gut issues. Surprisingly, the olive oil shots significantly helped my digestive system, which I noticed immediately. That was the main benefit I saw; though some claims say a shot of olive oil can help promote skin elasticity, improve mental clarity, and support the immune system. I didn’t notice these effects as much—I’d probably have to stick to my regimen for longer to see those benefits.
I also felt full much longer than I usually do—one morning around 10:30 a.m. I had a bagel and cream cheese followed by my olive oil shot, and I honestly didn’t even begin to feel hungry until dinnertime. I later learned this is likely due to the number of calories in olive oil (more on that later).
My bottle of Saint Supply Living Elixir
Original photo from Catharine MalzahnWho should take olive oil shots?
Who might be a candidate to take olive oil shots? Anyone looking to support heart health, digestion, and inflammation may benefit, says Shapira. “It can also be helpful for those following a Mediterranean diet or dealing with dry skin, joint pain, or mild constipation,” Shapira adds.
Saint Supply Living Elixir
$68.00, Saint Supply
La Tourangelle California Extra Virgin Olive Oil
$29.00, Amazon
What are the benefits of olive oil shots?
For gut health and digestion
“Olive oil also supports gut health by stimulating digestion and acting as a natural lubricant for the digestive tract,” says Shapira. “Plus, its anti-inflammatory properties may help reduce joint pain and overall improve your well-being.”
If you don’t cook with olive oil
If you cook with and consume olive oil daily, especially extra-virgin olive oil, you do not need to take additional shots. “If you’re using extra-virgin olive oil on salads, drizzling it on your vegetables, or cooking with it at a low temperature, you’re already getting its benefits,” says Shapira. But if you tend to cook with other oils or butter, then adding a shot of olive oil to your daily menu could be a game changer for you.
How do you take olive oil shots?
“Moderation is key,” says Heather Snead, Live Conscious expert and nutritionist. Taking multiple shots won’t give you more benefits faster. According to Saint Supply Living Elixir, you can take a 15 to 30 ml shot at any time of the day, even on an empty stomach.
In the name of science, I switched it up throughout the week and experienced the same benefits regardless of the time. I followed up my shot with a glass of water, but this is optional. Take it before a meal, after a meal, with water, without water—it’s totally up to you.
If the thought of taking a shot of olive oil isn’t your thing, you can still easily enjoy the perks. “You may find it more beneficial and easier on digestion when incorporated into meals,” says Snead. “Simple salad dressings, homemade marinades, or stovetop stir-fries offer great ways to enjoy its benefits without the potential digestive discomfort of consuming it straight.”
Potential side effects of olive oil shots
Nausea
For most people, olive oil is well-tolerated, says Shapira. However, “taking it as a shot can sometimes lead to nausea, diarrhea, or digestive discomfort, especially if your body isn’t used to it because it’s high in fat,” she adds. Make sure to pay attention to how you’re feeling after taking the shot to see if you experience this side effect.
High caloric intake
Remember that olive oil is a fat, meaning that it’s calorie-dense, says Bonnie Taub-Dix, RDN, host of the Media Savvy Podcast and author of Read It Before You Eat It —Taking You from Label to Table. So that shot could set you back quite a few calories, as two tablespoons equals about 250 calories, she notes. In fact, it may even contribute to weight gain if you consume too much at once, especially “if it’s not balanced within your overall diet and you’re eating it when you are hungry,” adds Shapira.
Who should avoid olive oil shots?
If you have health concerns
“People with gallbladder issues such as gallstones should be cautious as olive oil can stimulate bile production, which will trigger discomfort,” says Shapira. You should also avoid olive oil shots if you have other health issues such as “trouble digesting fats, irritable bowel syndrome, or if you’re on a low-fat diet for medical reasons, this practice could be risky for you,” says Taub-Dix.
If you’re on certain medications
For anyone on blood thinners or medications for blood pressure, make sure to consult your doctor prior to starting any olive oil shots.“Olive oil has natural blood-thinning properties and may enhance the effects of these medications,” says Shapira.
If you have regular bowel movements
It’s true what they say—too much of anything can have a negative impact. “Downing shots of oil can cause stomach upset or even diarrhea,” says Taub-Dix.
“If you already have regular bowel movements, I would avoid having a shot of extra-virgin olive oil as this may be too lubricating to the system,” says Shapira.
Catharine Malzahn is the contributing associate beauty editor at Glamour.
Originally Appeared on Glamour