‘I Took a Shot of Olive Oil Every Day for 2 Weeks-Here's My Verdict on if It's Worth It'
Ask any doctor or registered dietitian what the healthiest cooking oil is, and their answer is bound to be extra-virgin olive oil. It's a cornerstone of the Mediterranean diet, which is the eating plan with the most scientifically-backed research linked to longevity and a lower risk of heart disease, certain types of cancer and dementia.
In fact, olive oil is so beneficial for the body that registered dietitians recommend consuming it every single day. Doing so can lead to a cascade of health benefits, including lower cholesterol, greater satiety after meals, better digestion, a lower risk of certain cancers and a lower risk of dementia.
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Given its myriad benefits, it's perhaps not surprising that taking a daily shot of olive oil has become the latest wellness trend among celebrities and health influencers on social media. Hailey Bieber mentioned that she knocks back a daily shot of olive oil in a recent interview with Time magazine. Singer-songwriter Paul Anka, who is 84, has said that he takes a daily shot of olive oil, too.
There's no question that olive oil is steeped with health benefits. But are there actual benefits to taking a daily olive oil shot, or is this just another overhyped wellness trend? I decided to interview a doctor about it and try it for myself to find out.
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Are There Benefits To Taking a Daily Olive Oil Shot?
Dr. Randolph Martin, MD, FACC, a cardiologist and clinical professor of cardiothoracic surgery for the Department of Cardiothoracic Surgery at Mount Sinai Medical Center in New York City, is a big proponent of consuming olive oil regularly.
He's seen firsthand how olive oil is front and center in Mediterranean countries and complements an overall healthy lifestyle. "Copious amounts of it are used in cooking vegetables, meats, soups and pasta. A bottle of it is always on the table," he says.
Dr. Martin emphasizes that it's extra-virgin olive oil in particular that's the most beneficial for health because it's the least processed type of olive oil and the highest quality. "Extra-virgin olive oil is full of monounsaturated fats and a type of antioxidants called polyphenols," he tells Parade, explaining that both nutrients are beneficial for heart health, brain health and lowering inflammation.
While Dr. Martin says that taking shots of olive oil isn't harmful, he says that consuming it with food is more beneficial than just knocking it back on its own. He explains that the fats in olive oil make some of the nutrients in other foods better absorbed in the body. For example, leafy greens are high in vitamin A, E and K, which are all fat-soluble. That means if you put olive oil on your salad, the nutrients in the greens will be better absorbed in the body.
Dr. Martin also points out that people who live in Mediterranean countries and naturally follow the Mediterranean diet aren't drinking shots of olive oil; they're simply incorporating it into their cooking and meals.
While olive oil tastes good when it's consumed with food, Dr. Martin says that it can be pretty pungent to have as a shot. "Some people, like Paul Anka, add lemon juice and a little honey to their olive oil shot to make it more palatable," he explains.
Even though Dr. Martin shares that consuming olive oil as part of a meal is a better way to reap its health benefits than taking a shot, he says that taking a daily shot of olive oil isn't harmful. "Hey, it's better than tequila!" he laughs. With that, I began to try the experiment for myself.
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My Experience Taking a Shot of Olive Oil Every Day for 2 Weeks
For my two-week-long experiment of knocking back olive oil shots, I used GundryMD polyphenol-rich extra-virgin olive oil, which was sent to me specifically for this experiment. Dr. Steven Gundry, MD, is a former heart surgeon and the author of several books, including The Plant Paradox.
The olives used to make the GundryMD extra-virgin olive oil are sourced from Morocco. According to the product description, the harsh desert environment triggers a "nutrient surge" that makes the olives particularly high in polyphenols.
I absolutely love olive oil. Give me a plate of bread and a small bowl of olive oil for dipping and I'm set. Because I love olive oil so much, I wasn't really worried about not liking the taste of an olive oil shot, so for my first shot of the week, I decided to have it straight with no added ingredients.
As soon as the olive oil hit my tongue, I was overwhelmed with its pungent taste. I actually gagged. It definitely tasted different than having olive oil with food. The consistency was so thick that it was hard for me to take it all at once, so I suffered through small sips. I was shocked at how hard it was for me to get down, given how much I love olive oil.
After I eventually finished the whole shot, I settled into the workday. I hadn't eaten breakfast yet and while I still felt hungry, I wasn't as ravenous as I typically am in the morning, which I credited to the satiating fats in the olive oil. Other than that, I didn't feel any different.
The next day, I decided to dilute the olive oil with a little water so that it wouldn't be as thick. This definitely made the olive oil easier for me to sip, but it was still too pungent for me to take a full shot of it all in one go and still didn't taste very good.
On the third day of my experiment, I decided to take Dr. Martin's advice and mix some fresh lemon juice and a bit of honey into my olive oil shot. Just like the day before, I added some water so it wouldn't be as thick. Adding the lemon juice and honey definitely made the shot more palatable, though it still didn't taste good. Now, the shot tasted super tart, which made it hard to swallow for another reason. Still, I got through it.
For the rest of my experiment, I mixed lemon juice, honey and water into my olive oil shot to make it easier to sip on. That really did make it slightly more enjoyable!
The Physical Differences I Noticed From Taking Olive Oil Shots
After taking my daily shot, the only physical difference I would feel is not being as hungry as I typically am in the mornings, similar to how I felt on the first day of the experiment. This wasn't surprising to me because I knew that the benefits of olive oil come with consuming it regularly and support long-term health in ways that aren't exactly felt (the way caffeine is, for example), but are nonetheless still beneficial.
I have to say, as much as I love olive oil, I was relieved when my experiment was over and I could go back to integrating olive oil into my meals instead of doing shots of it. After talking with Dr. Martin and trying it myself, this is one wellness trend I believe is more hype than healing. As long as olive oil is your go-to cooking oil or you're regularly incorporating it into your meals in other ways, there's no need to do shots of it.
Now that the experiment is over, I plan on leaving shots of olive oil behind me-just like those tequila shots.
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Sources:
- Martinez-Gonzalez, M. A. and Martin-Calvo, N. (2016). Mediterranean diet and life expectancy; beyond olive oil, fruits and vegetables. Current Opinion in Clinical Nutrition & Metabolic Care. 19(6):401-407.
- Jay Widmer, R., Flammer, A. J., O Lerman, L., et al. (2016). The Mediterranean Diet, Its Components, and Cardiovascular Disease. The American Journal of Medicine. 128(3):229-238.
- Chiara Mentella, M., Scaldaferri, F., Ricci, C., et al. (2019). Cancer and Mediterranean Diet: A Review.Nutrients. 11(9):2059.
- Fekete, M., Varga, P., Ungvari, Z., et al. (2025). The role of the Mediterranean diet in reducing the risk of cognitive impairment, dementia, and Alzheimer's disease: a meta-analysis.Geroscience. 47(3):3111-3130.
- Dr. Randolph Martin, MD, FACC, cardiologist, clinical professor of cardiothoracic surgery for the Department of Cardiothoracic Surgery at Mount Sinai Medical Center in New York City, and Professor Emeritus of Medicine at Emory University School of Medicine.
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This story was originally published June 16, 2026 at 12:02 PM.