The practice of drinking olive oil before bed is rooted in centuries of traditional wellness wisdom, stretching back to Mediterranean cultures who have long celebrated olive oil as a healing and nourishing food. In recent years, this ritual has become a hot topic, with health-conscious individuals curious about whether taking a spoonful of extra virgin olive oil before bedtime could support digestion, improve sleep, or offer other benefits.
While the idea may sound surprising, olive oil is one of the healthiest fats on earth, thanks to its high levels of monounsaturated fatty acids and powerful antioxidants. These nutrients have been associated with heart health, reduced inflammation, and better metabolic balance. But does drinking olive oil at night truly make a difference, or is it just a passing health trend?
This comprehensive article explores the potential benefits, risks, myths, and practical advice surrounding the habit of drinking olive oil before bed. By the end, you’ll have a science-based understanding of whether this traditional practice is worth adding to your own nightly routine.
A Brief History of Olive Oil in Wellness
Olive oil has been a dietary staple in the Mediterranean basin for thousands of years. Ancient Greeks and Romans prized olive oil for its flavor and believed it had life-enhancing properties. Hippocrates, known as the father of modern medicine, is said to have used olive oil for treating wounds and digestive disorders.
Across North Africa, Spain, Italy, and the Middle East, olive oil was revered not only for cooking but also as a medicine, skin moisturizer, and even a symbol of peace and purity. Today, modern science is confirming what traditional cultures have long believed: olive oil is incredibly beneficial to human health.
The Nutritional Powerhouse of Olive Oil
Before discussing why drinking olive oil before bed might help, it’s essential to understand what makes olive oil so potent. Here are the key nutritional components that set olive oil apart:
-
Monounsaturated fats (MUFA): These healthy fats make up about 70–80% of extra virgin olive oil. MUFAs help lower bad LDL cholesterol and raise good HDL cholesterol.
-
Polyphenols: Olive oil is loaded with powerful plant antioxidants like oleuropein, hydroxytyrosol, and oleocanthal. These compounds fight free radicals and reduce inflammation.
-
Vitamin E: A fat-soluble antioxidant that supports immune health, skin health, and protects cells from oxidative stress.
-
Vitamin K: Important for blood clotting and bone health.
-
Squalene: A compound found in olive oil that helps maintain skin moisture and may offer cancer-protective benefits.
The blend of these nutrients makes olive oil much more than just a source of calories. It functions as a protective, healing, and restorative food.
Why Drink Olive Oil at Night?
While most people use olive oil on salads or for cooking, the idea of drinking it straight — especially before bed — comes from a desire to maximize its benefits. Here are some of the potential reasons people do this:
-
Support digestion overnight
-
Reduce inflammation
-
Soothe acid reflux
-
Protect cardiovascular health
-
Stabilize blood sugar levels
-
Potential weight management aid
-
Help the body absorb fat-soluble nutrients
Let’s break down these claims and look at what science has to say.
1. Drinking Olive Oil Before Bed for Digestive Health
One of the most common reasons people drink olive oil before bed is to support digestive comfort. Olive oil has mild laxative properties thanks to its ability to lubricate the digestive tract and encourage smooth bowel movements.
For individuals struggling with constipation, one tablespoon of olive oil before sleep may promote more comfortable digestion and bowel regularity the next morning.
Olive oil also helps stimulate bile production, which aids in breaking down fats and moving food efficiently through the digestive system.
Supporting evidence:
A 2015 study published in Food & Function noted that olive oil can help regulate gut microbiota and protect against inflammation, factors that support a healthier digestive system overall.
2. Olive Oil and Inflammation
Chronic inflammation is a hidden driver of many modern health problems, from cardiovascular disease to arthritis. The phenolic compounds in olive oil, particularly oleocanthal, have been shown to possess anti-inflammatory effects similar to ibuprofen.
Drinking olive oil before bed may help quiet inflammation overnight, giving the body a better chance to repair itself during sleep.
Supporting evidence:
Research published in Current Pharmaceutical Design in 2013 found that oleocanthal can inhibit pro-inflammatory enzymes, supporting its reputation as a natural anti-inflammatory agent.
3. Olive Oil for Acid Reflux and Heartburn
Some people report that taking a spoonful of olive oil before lying down helps reduce symptoms of acid reflux. The theory is that olive oil coats the esophagus and stomach lining, providing a protective barrier against stomach acid.
However, clinical studies are mixed on whether olive oil definitively soothes acid reflux. Because olive oil is a fat, it could potentially slow stomach emptying and worsen reflux for some individuals. That’s why it is best to test it personally with caution.
Tip: If you try this, start with a small amount (like a teaspoon) to see how your body responds.
4. Cardiovascular Benefits of Bedtime Olive Oil
One of the most thoroughly documented benefits of olive oil is its support for cardiovascular health. Drinking olive oil before bed may keep your heart in good shape by:
-
Lowering LDL (“bad”) cholesterol
-
Raising HDL (“good”) cholesterol
-
Protecting arteries from oxidative stress
-
Reducing inflammation of blood vessels
The European Food Safety Authority recognizes that olive oil’s polyphenols help protect blood lipids from oxidative damage, which is key to preventing atherosclerosis.
Supporting evidence:
Numerous studies, including the landmark PREDIMED trial, have confirmed that diets rich in extra virgin olive oil can dramatically reduce the risk of cardiovascular disease.
5. Olive Oil Before Bed for Blood Sugar Stability
Consuming olive oil, particularly with dinner or before bed, may help stabilize blood sugar overnight. Because olive oil contains mostly healthy fats with no carbohydrates, it doesn’t spike insulin levels.
In fact, it can slow the absorption of carbohydrates consumed earlier in the day, potentially preventing nighttime blood sugar swings.
Supporting evidence:
A 2015 study published in Diabetes Care showed that olive oil added to meals improved post-meal blood sugar control in patients with type 1 diabetes.
6. Drinking Olive Oil for Weight Control
At first glance, it may seem strange to drink a calorie-dense oil if you are trying to manage your weight. However, healthy fats like those in olive oil help promote satiety.
Drinking olive oil before bed may reduce nighttime snacking cravings and keep you feeling satisfied until morning. There is also some evidence that monounsaturated fats help encourage fat-burning compared to saturated fats.
Supporting evidence:
A review in Frontiers in Nutrition (2019) noted that olive oil is associated with healthier body weight and lower obesity rates in Mediterranean populations, despite their relatively high dietary fat intake.
7. Supporting Nutrient Absorption
Fat-soluble vitamins A, D, E, and K require fat to be properly absorbed. Taking olive oil before bed may improve your body’s ability to absorb these essential vitamins from the food you’ve eaten throughout the day.
If your evening meal is particularly rich in leafy greens or other nutrient-dense foods, a spoonful of olive oil afterward might enhance your absorption of those beneficial compounds.
How Much Olive Oil Should You Drink?
If you’d like to try drinking olive oil before bed, moderation is key. Most experts recommend starting with:
-
1 teaspoon to 1 tablespoon per night
If your body tolerates it well, you could gradually work up to 1–2 tablespoons. Consuming more than that is generally unnecessary and could cause digestive upset, loose stools, or excess calorie intake.
The Best Type of Olive Oil for Drinking
Not all olive oils are equal. For drinking purposes, extra virgin olive oil (EVOO) is by far the best option. It is minimally processed, cold-pressed, and contains the highest levels of antioxidants and polyphenols.
Look for:
-
Dark glass bottles to protect from light
-
Harvest date listed on the label (freshness matters)
-
Single-origin or reputable producers
-
Certified organic if possible
Avoid “light” olive oils, blends, or refined oils, which have fewer health benefits and less flavor.
When Should You Drink Olive Oil?
Nighttime is considered best if you want to:
-
Support overnight digestion
-
Reduce inflammation
-
Control midnight cravings
However, you could also take olive oil in the morning if you prefer. Some people find that starting the day with olive oil gives them sustained energy and helps their gut function better.
Ultimately, there is no rigid rule; it’s about what feels best for your body.
Are There Any Risks?
For most healthy adults, moderate consumption of olive oil is extremely safe. Still, there are a few potential cautions:
-
Calories: Olive oil is high in calories (about 120 calories per tablespoon), so keep track if you are watching your weight.
-
Digestive upset: Too much at once can cause diarrhea or cramps.
-
Allergies: Very rare, but some people could be allergic to olive fruit.
-
Medication interactions: If you take blood thinners or other medications, consult your doctor since olive oil may have mild blood-thinning effects.
Combining Olive Oil with Other Ingredients
Some traditional remedies combine olive oil with other healthful ingredients, such as:
-
Lemon juice: believed to support liver detox
-
Honey: for a soothing throat tonic
-
Turmeric: to boost anti-inflammatory power
-
Garlic: to support immune health
If you try these combinations, start small and observe your body’s response.
Traditional Mediterranean Bedtime Rituals
Mediterranean cultures often consume olive oil with a small piece of bread or vegetables at night rather than taking it by the spoonful. This can slow down the release of the oil in the digestive system and avoid any queasy feelings.
A drizzle of olive oil on warm vegetables, whole grain bread, or a light evening salad might be a more pleasant way to experience its benefits than drinking it straight.
Is It Backed by Science?
While no large clinical trial has definitively tested the effects of drinking olive oil before bed, there is solid evidence for olive oil’s many benefits throughout the day. The timing may matter less than the overall habit of incorporating extra virgin olive oil regularly into your diet.
Incorporating Olive Oil Into Your Routine
If you’d like to add olive oil before bed into your routine, here’s a simple plan:
-
Choose high-quality EVOO
-
Start with 1 teaspoon
-
Test for digestive tolerance
-
Gradually build to 1 tablespoon if desired
-
Combine with a light evening snack if you wish
-
Observe your body’s response
Final Thoughts
Drinking olive oil before bed is a traditional practice that aligns with centuries of Mediterranean wellness traditions. Its powerful blend of healthy fats, antioxidants, and vitamins supports many aspects of health, from digestion to heart function.
If you choose to try this nightly habit, focus on moderation and quality. Extra virgin olive oil, taken in a teaspoon or tablespoon dose, may help you benefit from its nutrients while minimizing any potential downsides.
The key takeaway is that olive oil is one of the healthiest foods you can add to your diet, whether drizzled over a salad, used in cooking, or even taken by the spoonful at night.