What Is Olive Oil?

If you are considering adding olive oil to your regimen, it can be helpful to understand the types available. Extra-virgin olive oil (EVOO) is considered the highest grade, offering the most health benefits. ^[1] Olive Wellness Institute. Grades of olive oil | Olive Wellness Institute. Olive Wellness Institute. Published March 8, 2024. Extra-virgin olive oil benefits include that it is free of acid and is the purest, as well as being higher in antioxidants, vitamins, and phytosterols.

Virgin olive oil (VOO) is lower-quality than EVOO and may have more defects. A third option, refined olive oil (ROO), is made from natural olives that have been altered, often resulting in a less nutritious product with fewer antioxidants. ^[1] Olive Wellness Institute. Grades of olive oil | Olive Wellness Institute. Olive Wellness Institute. Published March 8, 2024.

There are two primary methods for making olive oil: cold-pressed and refined. If it is cold-pressed, the olive oil is processed without the use of heat or chemicals. ^[2] EUR-LEX - 02012R0029-20190206 - EN - EUR-LEX. Published February 6, 2019. The olives are typically crushed and pressed to separate the olive oil from the pulp. Certain temperature regulations are followed. This process is thought to help the olives retain most of their nutritional value. For health considerations, choosing extra virgin olive oil that is cold-pressed is best. ^[2] EUR-LEX - 02012R0029-20190206 - EN - EUR-LEX. Published February 6, 2019.

Refining is another method used to produce olive oil. If an olive oil is refined, that means that the oil has been processed to help minimize any defects. ^[3] Gaforio JJ, Visioli F, Alarcón-De-La-Lastra C, et al. Virgin Olive Oil and Health: Summary of the III International Conference on Virgin Olive Oil and Health Consensus Report, JAEN (Spain) 2018. Nutrients. 2019;11(9):2039. doi:10.3390/nu11092039 While some refined oils may have antioxidants added back to boost nutrient value, cold-pressed oils are still recommended.

Olive oil is rich in healthy fats. Per one tablespoon, olive oil provides: ^[4] Content - Health Encyclopedia - University of Rochester Medical Center.

• 120 kcal
• 13.5 grams of fat
• 1.94 milligrams of vitamin E
• 8.13 micrograms of vitamin K

Olive oil is a rich source of anti-inflammatory fats and is not a source of carbs or protein.

Extra-virgin olive oil is considered the healthiest type to consume due to its preservation of vitamins, its high antioxidant value, and its absence of defects or additives.

Olive Oil Benefits (Science-Backed)

Scientific research indicates that olive oil offers numerous potential health benefits.

Supports Heart Health

Consuming olive oil may be useful for heart health. Research shows that regular olive oil consumption can help lower the bad cholesterol, or low-density lipoprotein (LDL); can help boost the good cholesterol, or high-density lipoprotein (HDL); and can help reduce arterial plaques. ^[5] Martínez-González MÁ, Toledo E, Arós F, et al. Extra virgin olive oil consumption reduces risk of atrial fibrillation. Circulation. 2014;130(1):18-26. doi:10.1161/circulationaha.113.006921 The main mechanism in which EVOO is so heart protective lies in its strong anti-inflammatory benefits. Consuming EVOO helps reduce inflammation in the heart arteries and helps boost the body with polyphenols.

Additionally, regular consumption of EVOO has been shown to reduce oxidative stress. Because people living with heart disease are at a greater risk of higher levels of inflammation and oxidative stress, reducing these levels in the body can be heart-protective. ^[5] Martínez-González MÁ, Toledo E, Arós F, et al. Extra virgin olive oil consumption reduces risk of atrial fibrillation. Circulation. 2014;130(1):18-26. doi:10.1161/circulationaha.113.006921

Rich in Antioxidants and Anti-Inflammatory Compounds

EVOO is a rich source of antioxidants and other compounds that can help reduce inflammation in the body. EVOO contains more than 20 types of polyphenols, compounds produced by plants that can help reduce inflammation. ^[6] Clinic C. 6 major benefits of extra virgin olive oil. Cleveland Clinic. Published January 16, 2024 Most (but not all) polyphenols are also considered to be antioxidants.

Antioxidants help promote health and well-being by scavenging free radicals, which are compounds that can destabilize the body. If levels get too high, free radicals can increase oxidative stress in the body.

Olive oil is also a rich source of vitamin E, a fat-soluble vitamin that helps support overall health, eye health, and skin health. ^[7] Vitamin E. Cleveland Clinic. Published June 19, 2025. Vitamin E is also considered an antioxidant that can help reduce oxidative stress and free radicals.

May Help Manage Blood Sugar

Due to the anti-inflammatory properties of olive oil, some research suggests that EVOO intake can also help individuals better manage their blood sugar levels. ^[8] Du Y, Zhou H. Effect of olive oil consumption on diabetes risk: a dose-response meta-analysis. Journal of Health Population and Nutrition. 2025;44(1). doi:10.1186/s41043-025-00866-7 Regular consumption of olive oil can improve blood lipid levels, and its bioactive compounds may also enhance insulin sensitivity, providing a metabolic benefit. This could be promising for diabetes prevention — if people could better regulate their blood sugar, they might be less likely to develop diabetes.

Promotes Brain Health

Promising research suggests that olive oil consumption may help optimize cognitive function. ^[9] Tessier AJ, Cortese M, Yuan C, et al. Consumption of olive oil and diet quality and risk of Dementia-Related death. JAMA Network Open. 2024;7(5):e2410021. doi:10.1001/jamanetworkopen.2024.10021 The rationale is that the olive oil helps boost vascular health and reduces oxidative stress that can damage the brain. Reducing inflammation may help people living with Alzheimer’s disease or dementia.

Supports Healthy Digestion

Olive oil can also help optimize digestion and support a healthy gut microbiome. It has been shown to help reduce symptoms such as bloating, constipation, and suboptimal bowel movements. ^[10] Vrdoljak J, Kumric M, Vilovic M, et al. Effects of olive oil and its components on intestinal inflammation and inflammatory bowel disease. Nutrients. 2022;14(4):757. doi:10.3390/nu14040757

Olive Oil for Weight Management

Due to its high fat content, olive oil may aid in weight maintenance by promoting feelings of fullness. This may help people manage their food intake and feel more satisfied overall. ^[11] Cândido FG, Valente FX, Da Silva LE, Coelho OGL, Peluzio MDCG, De Cássia Gonçalves Alfenas R. Consumption of extra virgin olive oil improves body composition and blood pressure in women with excess body fat: a randomized, double-blinded, placebo-controlled clinical trial. European Journal of Nutrition. 2017;57(7):2445-2455. doi:10.1007/s00394-017-1517-9 Olive oil is also void of any sugars and does not spike blood sugar levels.

Olive Oil for Skin and Hair

Olive oil may help support skin and hair health inside and out. ^[12] Oil AO. 6 Beauty Hacks Using Olive Oil. about olive oil. Published March 17, 2025. Rich in antioxidants and vitamin E, it can help reduce the appearance of sun damage and help moisturize the skin — whether applied topically or consumed as part of your regular diet.

Side Effects and Precautions

While olive oil consumed in moderation likely poses few downside risks, precautions should still be considered. Some olive oil side effects could include ^[13] Clinic C. The best (and worst) foods for pancreatitis pain. Cleveland Clinic. Published March 23, 2020. , ^[14] Website N. Advice about food and drink. nhs.uk. Published December 13, 2022

• Olive oil has a high calorie content, so consuming too much could lead to undesirable weight gain.
• Due to its high fat content, consuming high quantities of olive oil at once can be hard on the digestive tract and cause digestive upset. This is especially true for people living with medical concerns such as gallbladder conditions or pancreatitis.
• If you are not careful about which olive oils you choose, you could fall prey to misleading or untrue claims and end up with lower-quality or adulterated oils.
• People taking certain medications, such as blood thinners or diabetes treatments, should be cautious with olive oil.

Due to the possible side effects, it is best to keep consumption to one to two tablespoons at a time, or daily.

How to Use Olive Oil Daily

You can take steps to add olive oil to your daily routine.

In Cooking

If you want to use more olive oil, start by adding it while you are making meals. You can add olive oil to salad dressings and vegetables while sautéing them on the stovetop or roasting them.

Try out this easy salad dressing recipe:

• 3 tbsp EVOO
• 1 tsp garlic
• 1 Tbsp lemon juice
• 1 tsp mustard
• salt and pepper

Or, try this avocado toast recipe:

• 1 slice whole-grain bread
• 1/2 avocado, smashed
• 1 Tbsp EVOO, drizzled
• crushed red pepper
• salt and pepper to taste

Olive oil should not be used for methods like deep frying, as its smoke point is 350 degrees Fahrenheit, meaning it will burn at higher temperatures and lose its health benefits.

Olive Oil Shot Trend

A social media trend shows people taking shots of olive oil. While this can be an easy way to incorporate olive oil into your daily diet, it's also an easy way to consume too much of it. If you jump on this bandwagon, taking it as a small shot could be helpful, but using it in cooking is still preferable. ^[15] Kerry. Drinking olive oil: a health and beauty elixir or celebrity fad in a shot glass? Edge Hill University. Published December 11, 2024.

In the Mediterranean Diet

The Mediterranean diet emphasizes plant-based foods and healthy fats, with extra virgin olive oil as the primary source to be enjoyed regularly—ideally at every meal. ^[16] Professional CCM. Mediterranean Diet. Cleveland Clinic. Published September 11, 2025. Research shows that following this Mediterranean diet for olive oil benefits can aid in general health and well-being.

For Skin and Hair Care

You can use olive oil by applying it topically to the hair or skin. This may help hydrate the hair and skin and improve scalp health by moisturizing the area.

Choosing the Best Olive Oil

If you are looking for high-quality olive oils, choose those that are cold-pressed, come in dark bottles, and have certifications that help ensure they are of the best quality. These are also the best olive oils for cooking.

Expert Tips for Safe Consumption

To get the benefits of safely consuming olive oil, try these tips:

• Limit consumption to 1 to 2 tablespoons at a time.
• Store the olive oil in a cool, dark place to protect antioxidants.
• Choose oils that have certifications to ensure quality and avoid adulteration.
• Always consult a doctor if you are taking certain medications or have health conditions that may affect your ability to consume fat.

FAQs About Olive Oil

Is it good to take olive oil on an empty stomach?

• For most people, it is likely fine to consume olive oil on an empty stomach. Consult your doctor if you have medical conditions. ^[17] De Santis S, Cariello M, Piccinin E, Sabbà C, Moschetta A. Extra Virgin Olive Oil: Lesson from Nutrigenomics. Nutrients. 2019;11(9):2085. doi:10.3390/nu11092085

How much olive oil per day is healthy?

• The olive oil dosage per day is typically 2 tablespoons. ^[18] Olive oil health benefits and why you should add it to your diet | Good Food Is Good Medicine. good-food. Published August 25, 2025.

Is olive oil better than butter or vegetable oil?

• For many uses, yes, it is. Olive oil is an unsaturated fat with anti-inflammatory properties. Butter and other vegetable oils do not have the same nutritional profile or benefits.

Can olive oil help with weight loss?

• Olive oil may aid people in their weight goals by promoting satiety and reducing caloric intake.

Does heating olive oil destroy its benefits?

• Olive oil can be heated to 350 degrees Fahrenheit without losing its beneficial properties. If it is heated further, it loses some benefits.

What happens if you drink olive oil every morning?

• Drinking small, digestible amounts of olive oil every morning may be okay.

Does olive oil lower cholesterol?

• Olive oil may help promote healthy cholesterol levels if included as part of a cholesterol management plan.

Olive oil offers many benefits, and regular consumption in moderate amounts is likely to outweigh the risks. Aim to consume 1 to 2 tablespoon portions daily by incorporating olive oil into cooking meals or making snacks. It can be a great part of a well-rounded, Mediterranean-style lifestyle.