Extra virgin olive oil is an incredibly healthy food, with proven benefits for heart and brain health and anti-inflammatory effects.Choosing to take a daily shot of extra virgin olive oil may be useful for people who don’t consume much olive oil in their regular meals.But consuming extra virgin olive oil on its own should be avoided, since the oil helps unlock the nutrients in other healthful foods.If you choose to try olive oil shots, look for an oil high in polyphenols.
If there’s one thing that registered dietitians and other health professionals agree on, it’s this: extra virgin olive oil (EVOO) is a nutritional superstar. But, recently, influencers and celebrities have been touting the benefits of drinking a “shot” of it, a tablespoon or two, on a daily basis. They claim that in addition to its well-documented cardiovascular and anti-inflammatory benefits, shots of olive oil can improve digestion and skin appearance.
I spoke with a medical doctor and a registered dietitian for their take on the trend, plus the founder of Kosterina, an olive oil company that recently launched extra virgin olive oil shots, about what consumers should look for if they choose to drink EVOO.
Annie Fenn, MD, author of The Brain Health Kitchen and creator of the Brain Health Kitchen newsletter on Substack
Katerina Mountanos, founder and CEO of the olive oil company Kosterina
Lauren Slayton, MS RD, founder of Foodtrainers and host of The Foodtrainers Podcast
The Benefits of Extra Virgin Olive Oil
In general, EVOO boasts a host of health benefits. It’s rich in heart-healthy monounsaturated fats that have been linked to improved cholesterol levels and reduced inflammation in blood vessels. EVOO is also packed with polyphenols, a family of plant-based antioxidants that have been linked to reduced inflammation and chronic disease protection.
EVOO is a cornerstone of the science-backed Mediterranean diet, says Annie Fenn, MD, author of The Brain Health Kitchen cookbook. “Constantly bathing plant-rich foods in extra virgin olive oil could be the secret sauce of the diet, proven successful in reducing heart disease and cognitive decline.”
While these health benefits are backed by science, so far, links between extra virgin olive oil and improved skin health and digestion have not been shown definitively.
How Do Olive Oil Shots Work?
The concept is simple: every day, swallow about a tablespoon of EVOO straight, says Katerina Mountanos, founder of the olive oil company Kosterina, which recently introduced individually packaged Extra Virgin Olive Oil Shots, developed in partnership with Dr. William Li, author of Eat to Beat Disease. “We wanted to make the health benefits of high-quality extra virgin olive oil easy to incorporate into a daily wellness routine, without people having to change their diet or cooking habits.”
The Pros of Olive Oil Shots
Registered dietitian Lauren Slayton says that the shot format makes ingesting EVOO seem more like a daily supplement that could become habit-forming (in a good way!). Most people know that olive oil is a healthy food, she says. “But I’m not sure everyone has it daily, especially if you’re not someone who cooks. I love the idea of a shot as it encourages daily use.”
Slayton notes that Americans consume on average one liter of olive oil a year, compared to 10 to 20 times that in Mediterranean countries. “In the Predimed study, which showed impressive findings for cardiovascular health and memory, people were encouraged to have at least four tablespoons of extra virgin olive oil per day and provided with a liter a week.” So, she says, for many people looking to capitalize on the health benefits of olive oil, they likely need to consume more of it.
The Cons of Olive Oil Shots
Fenn prefers consuming EVOO in small doses throughout the day and with food. “EVOO not only is inherently healthy on its own, it also enhances the absorption of nutrients in foods.”
You’re missing out on those benefits if you only consume EVOO in shot form, she says. “It provides the perfect balance of brain-friendly fats which also helps the body absorb nutrients from the Mediterranean diet’s core foods: leafy greens, vegetables, whole grains, legumes, nuts and seeds, fish and seafood.”
Taking olive oil shots can also be pricey, whether you’re opting to consume spoonfuls straight from the bottle or individually packaged doses.
How to Choose EVOO for a Shot
If you’re keen to try regular olive oil shots, Kosterina’s new product makes daily dosing simple. But, of course, it’s equally possible to pour out a tablespoon of EVOO on a spoon and swallow that. Know, though, that not all extra virgin olive oil is created equal. For sipping straight, look for an oil with a high concentration of polyphenols, plant compounds that deliver anti-inflammatory benefits.
Oils made from early-harvest olives that were pressed quickly at low temperatures tend to have the highest polyphenol content. Ideally, look for a brand where the polyphenol content is regularly tested. Kosterina’s EVOO shots contain over 1,000mg of polyphenol content per kilogram of oil, says Mountanos, compared to the brand’s Everyday Extra Virgin Olive Oil, which contains over 350 mg/kg of polyphenols, and their Original Extra Virgin Olive Oil contains over 500 mg/kg.
“Two tablespoons of a high polyphenol olive oil is akin to a liter of general olive oil,” says Slayton. “The high polyphenol oils will likely taste bitter; this is often easier consumed in a shot versus on your salad.”
Dining and Cooking