Olive Oil Shots: Benefits, How to Take Them, and What to Know

Olive oil shots have become a popular morning ritual for wellness enthusiasts. The idea is simple: take a small amount of extra virgin olive oil on an empty stomach to potentially support digestion, heart health, and nutrient absorption. But do these benefits hold up? And how should you actually take an olive oil shot?

In this guide, we'll break down what the science says about olive oil shots, how to choose the right extra virgin olive oil, and practical tips for making this habit enjoyable. We'll also review Kosterina's Everyday EVOO Gifting Set (6 Bottles) and TODAY Show Tasting Box as options if you want to experiment with different oils.

What Are Olive Oil Shots?

An olive oil shot is simply a small serving of extra virgin olive oil, typically one tablespoon, consumed directly rather than used in cooking. The practice is rooted in Mediterranean traditions, where a spoonful of quality olive oil has long been taken for its potential health benefits. Today, it's become a wellness trend, with some people adding lemon juice or black pepper to enhance flavor and absorption.

The key is to use extra virgin olive oil, which is cold-pressed and retains more polyphenols and antioxidants than refined oils. Polyphenols are plant compounds linked to reduced inflammation and improved heart health. When you take an olive oil shot, you're aiming to get these compounds in a concentrated form.

• Use one tablespoon as a standard serving
• Choose extra virgin olive oil with a harvest date for freshness
• Consider adding lemon or black pepper for taste and potential absorption

Potential Benefits of a Daily Olive Oil Shot

Research on olive oil suggests that regular consumption, even in small amounts, can support heart health by improving cholesterol levels and reducing oxidative stress. The polyphenols in extra virgin olive oil are also associated with anti-inflammatory effects, which might aid in joint health and overall well-being. Some studies indicate that olive oil can stimulate bile production, helping digestion when taken before a meal.

However, it's important to be realistic. An olive oil shot is not a magic cure-all. The benefits are cumulative and depend on overall diet and lifestyle. Also, olive oil is calorie-dense, so a daily shot adds about 120 calories. If you're watching your weight, factor that into your daily intake. As with any dietary change, consult your healthcare provider if you have specific health conditions.

• May help improve cholesterol and reduce inflammation
• Can aid digestion when taken before meals
• Adds calories, so adjust your daily intake accordingly

How to Take an Olive Oil Shot

To take an olive oil shot, measure one tablespoon of extra virgin olive oil into a small glass. You can take it straight, or add a squeeze of lemon juice or a pinch of black pepper to mellow the flavor. Some people prefer to chase it with water or a piece of bread. The best time is in the morning on an empty stomach or about 15 minutes before a meal to support digestion.

If you're new to olive oil shots, start with a small amount, like a teaspoon, and gradually increase. Choose a high-quality oil that you enjoy the taste of, because you'll be drinking it directly. Kosterina's Everyday EVOO Gifting Set (6 Bottles) lets you sample different flavors, while the TODAY Show Tasting Box includes a variety for a broader experience. Both are great ways to find a daily olive oil shot that fits your palate.

• Start with a teaspoon if you're new, then work up to a tablespoon
• Use a glass shot glass or small cup to measure accurately
• Try adding lemon or herbs to improve taste

What to Look for in an Olive Oil Shot

Not all olive oils are equal for shots. You want an extra virgin olive oil that is fresh, with a harvest date, and from a single origin or known quality source. Freshness matters because polyphenols degrade over time. Look for oils with a peppery finish, which indicates high polyphenol content. The peppery sensation is actually a sign of oleocanthal, a compound with anti-inflammatory properties.

Kosterina's Extra Virgin Olive Oil is a good example of a high-polyphenol option. If you're choosing between products, consider the harvest date and the region. Greek olive oils like Kosterina are known for robust flavor and quality. Also, consider the packaging—dark glass bottles protect the oil from light, maintaining freshness.

• Check the harvest date on the bottle—fresh is best
• Look for a peppery taste as an indicator of antioxidants
• Choose dark glass bottles to protect the oil from light damage

Olive oil shots can be a simple, enjoyable addition to your wellness routine when done thoughtfully. Choose a high-quality extra virgin olive oil like Kosterina's, start with small amounts, and listen to your body. As with any health trend, balance and consistency matter more than a single shot.