A woman took a daily shot of olive oil for a week and shared whether it impacted her body.
In recent months, wellness influencers have been touting the supposed health benefits of taking daily shots of olive oil. With promises of clear skin, improved digestion, and even weight loss, it's no wonder the trend has gained traction, but does it live up to the hype?
Dietitian Lauren Manaker, M.S., R.D.N., L.D., decided to try the popular health craze for herself to determine if the benefits were as transformative as social media suggested.
She documented her journey and shared the results in a piece for Prevention.
The Challenge: Taking a Shot of Olive Oil Every Day
As a registered dietitian, Lauren was intrigued by the potential health benefits of olive oil.
Rich in healthy fats, antioxidants, and anti-inflammatory compounds, olive oil has long been celebrated for its role in Mediterranean diets and heart health. But could these benefits be felt immediately with just one shot a day?
The challenge was simple: Take one shot of olive oil each day for a week.
While she initially tried to take the shot straight from a glass, Lauren quickly realized that the thick texture and strong flavor of the oil made it difficult to stick with.
Instead, she found creative alternatives such as pouring the oil into her coffee, drizzling it over popcorn, and adding it to roasted vegetables. By the end of the week, she had completed the challenge but didn’t feel any dramatic changes in her body.
The Results: No Dramatic Changes, But Benefits Still Present
"I didn’t wake up easier in the mornings, and my focus at work was pretty much unchanged," she said. "My skin didn’t suddenly become luminous, nor did my hair take on any extra shine."
There were no noticeable changes in her digestive system either. "I’d read about people drinking olive oil and making a beeline for the restroom, but my experience was completely uneventful in that department," she added.
Lauren explained that while the immediate effects were not apparent, this doesn’t mean olive oil wasn’t benefiting her body in other ways.
"You don’t feel your body fighting oxidative stress or reducing inflammation or reducing the risk of cognitive decline, but that doesn’t mean it’s not happening," she noted.
The Long-Term Benefits of Olive Oil: What the Science Says
While a week of daily shots didn’t lead to any prominent transformations, the health benefits of olive oil are well-documented, especially with long-term use.
Here are a few key benefits that can come from consistently including olive oil in your diet:
- Rich in Heart-Healthy Fats: Extra virgin olive oil is packed with monounsaturated fats, specifically oleic acid, which has been shown to lower "bad" LDL cholesterol while boosting "good" HDL cholesterol. This can improve cardiovascular health and lower the risk of heart disease.
- Anti-Inflammatory Properties: Chronic inflammation is linked to several serious health conditions, including Alzheimer's, arthritis, and heart disease. One of the key compounds in olive oil, oleocanthal, has anti-inflammatory effects comparable to ibuprofen, helping to reduce inflammation over time.
- Antioxidant Power: Olive oil contains antioxidants like polyphenols and vitamin E, which fight oxidative stress in the body. These antioxidants help protect cells from damage, potentially reducing the risk of chronic diseases in the future.
- Brain Health: Studies suggested that olive oil consumption may help protect against cognitive decline and support memory. It may also lower the risk of neurodegenerative diseases, such as Alzheimer's.
- Possible Weight Management Benefits: While the relationship between olive oil and weight loss is still debated, some studies suggest that olive oil may not contribute to weight gain and may even support fat oxidation and metabolism in certain populations.
How to Incorporate Olive Oil Into Your Diet
If taking a shot of olive oil doesn’t sound appealing, there are plenty of other ways to enjoy its benefits, such as adding it to salad dressings, vegetables, or using it to marinades.
"The real benefits of foods like olive oil come from consistent, long-term consumption. And you don’t need to take it as a shot. Find ways to incorporate it into your cooking and meals that you genuinely enjoy. That’s the real secret to building a healthy and sustainable diet," Lauren added.