Viral Olive Oil Shots Could Lead to Weight Gain, Health Experts Warn
Taking a daily shot of olive oil has become a popular wellness trend on social media, but health experts say the habit may come with an unexpected downside: weight gain. While olive oil has real health benefits, experts say drinking it straight is not the best way to get them.
"Taking an olive oil shot or two every day can add several hundred calories to your daily calorie consumption," said Megan Meyer, a Ph.D. science communication consultant based in Durham, North Carolina.
Why Olive Oil Shots Went Viral
Celebrities including Kourtney Kardashian and Hailey Bieber have been cited as promoting the practice, according to Fox News.
Reality TV personality Harry Jowsey shared that he took olive oil and lemon juice shots every morning for a week and noticed less puffiness and more even skin. Other social media users have described the shots as a way to lower inflammation.
Some of the trend's most vocal promoters have a stake in it. Bryan Johnson and Steven Gundry, who both promote olive oil shots, sell their own olive oil.
The Real Benefits of Olive Oil
Experts agree that olive oil can be good for you. Extra virgin olive oil contains polyphenols, compounds that can help fight oxidative stress and reduce inflammation. Extra virgin varieties generally contain more polyphenols than refined oils.
A 2022 observational study in the Journal of the American College of Cardiology found that adults who consumed more than half a tablespoon of olive oil a day had a 19% lower risk of death from heart disease.
Meyer said olive oil's heart benefits are largely tied to its monounsaturated fat and polyphenols.
The Downsides of Drinking It Straight
The biggest concern is calories. Olive oil is calorie-dense, and if you add shots on top of what you already eat without cutting back elsewhere, the extra calories can lead to weight gain over time.
"There are no documented benefits of doing this for the average person," registered dietitian Abby Langer told Yahoo Health. She said shots add concentrated calories and fat.
Taking that much fat on an empty stomach may also cause an upset stomach, acid reflux, bloating or loose stools.
Meyer said a shot "should be safe for most healthy people," but those with gallbladder issues, chronic reflux or a sensitive stomach should probably avoid it. As always, it is a good idea to check with your doctor before starting a new supplement routine.
What Experts Recommend Instead
Most experts say you can get the benefits of olive oil without taking it as a shot.
"You don't need to take it as a shot," said Brian St. Pierre, director of nutrition at Precision Nutrition. He added that shots are not better than regular use, though he does not see harm in them. Registered dietitian Kelsey Kunik agreed that while olive oil supports heart health and longevity, shots are not necessary.
Dr. Drew Ramsey, author of "Healing the Modern Brain," said he prefers eating a few spoonfuls with sautéed vegetables or pouring it over food, calling the shots "fine I guess." Ramsey is an affiliate of the Fresh Pressed Olive Oil Club.
Instead, experts suggest working olive oil into your meals. Meyer recommends using it for sautéing, in salad dressings or drizzled over soups and sauces. Olive oil is also a staple of the Mediterranean diet.
Kunik suggests drizzling it on salads, vegetables or finished dishes. She noted that heat may break down some polyphenols, so using it raw can help preserve them and may help your body absorb fat-soluble vitamins.
When shopping, she recommends choosing cold-pressed extra virgin olive oil to get the most nutrients.
"Olive oil is delicious," Meyer said, encouraging people to enjoy it as part of their food rather than on its own.
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