Taking shots of olive oil has become a popular trend on social media, with celebrities like Kourtney Kardashian and Hailey Bieber touting the practice for its supposed health benefits.
However, some health professionals disagree with the claim that shooting olive oil is a viable wellness ritual.
“I think health trends like these become popular because they’re novel and go viral,” Megan Meyer, Ph.D., a science communication consultant based in Durham, North Carolina, told Digital.
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“I also think people are interested in quick, convenient health fixes. Improving your diet can often be challenging and take a good bit of time and the effects of an improved diet usually take even longer.”
Reality television personality Harry Jowsey took to social media to share his experience taking olive oil and lemon juice shots every morning for a week straight, saying the main difference appeared in his face, with “less puffiness” and “more even skin.”
Another social media user posted about a similar experience, calling the practice “a great way to lower inflammation.”
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Polyphenols are consistently mentioned by those praising olive oil for its nutritional qualities.
Produced by plants, polyphenols can help combat oxidative stress and reduce inflammation, which can lead to a variety of health benefits, according to the National Institutes of Health.
“One important caveat: polyphenol content in olive oil can vary quite a bit,” Meyer said. “Extra virgin olive oil tends to have more polyphenol content than a light-tasting olive oil that has been refined.”
When included in a healthy diet, olive oil can support heart health.
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An observational study published in 2022 in the Journal of the American College of Cardiology (JACC) found that adults who consumed more than half a tablespoon of olive oil per day had a 19% lower risk of death from heart disease.
“The heart health benefits are largely tied to the monounsaturated fat and polyphenols of olive oil,” Meyer noted.
Taking a shot of olive oil “should be safe for most healthy people,” according to Meyer.
However, she added, those with gallbladder issues, chronic reflux or a sensitive stomach should probably avoid it.
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Weight gain is a real possibility, too.
“Taking an olive oil shot or two every day can add several hundred calories to your daily calorie consumption,” Meyer said. “Consuming more calories than your body burns each day leads to weight gain, so taking an olive oil shot or two daily will most likely lead to weight gain over time.”
“In addition, consuming that much fat on an empty stomach may lead to an upset stomach, acid reflux, bloating or loose stools,” she noted.
Ultimately, Meyer does not recommend taking olive oil as a shot, but she supports consuming it in other forms.
“Olive oil is delicious,” she said. “Instead, I recommend enjoying olive oil as part of your meals — as an oil for sautéing foods, as a base in dressings or finish with a drizzle on soups and sauces.”