Are Olive Oil Shots Good for You? Benefits, Risks & Why Quality Matters Most

If you’ve spent any time on social media lately, you’ve probably seen people taking olive oil shots first thing in the morning and claiming all kinds of health benefits.

But are olive oil shots actually good for you?

The short answer is yes. Olive oil is one of the healthiest fats you can include in your diet. It contains heart-friendly monounsaturated fats, vitamin E, and natural plant compounds that have been associated with numerous health benefits. However, the real secret isn’t the shot itself—it’s the quality of the olive oil you’re consuming.

As a family who left our 9-to-5 lives in Austria and moved to the Alentejo region of Portugal to care for 350 olive trees, we’ve learned that great olive oil starts long before it reaches your kitchen.

What Is an Olive Oil Shot?

An olive oil shot is simply a small amount of olive oil—usually about one tablespoon (15 ml)—consumed on its own, often in the morning.

Some people take it on an empty stomach, while others prefer it before meals. The idea is that by consuming olive oil regularly, you can enjoy the health benefits associated with this traditional Mediterranean staple.

While the practice has become popular online, olive oil itself has been a cornerstone of Mediterranean diets for thousands of years.

Are Olive Oil Shots Good for You?

Yes, olive oil shots can be good for you when consumed as part of a balanced diet.

Olive oil contains:

• Monounsaturated fats
• Vitamin E
• Natural antioxidants
• Beneficial plant compounds

Research has consistently linked olive oil consumption to heart health and overall well-being. Many experts consider olive oil one of the healthiest dietary fats available.

That said, there is no evidence that drinking olive oil as a shot is significantly better than using it on salads, vegetables, bread, or other foods.

The benefits come from consuming quality olive oil regularly—not necessarily from taking it as a shot.

The Most Important Question: What Olive Oil Are You Drinking?

In our opinion, this is the question that matters most. Go to our olive oil.

People often focus on when to take olive oil, how much to take, or whether it should be consumed on an empty stomach.

But after several years of caring for olive trees in Portugal, we’ve come to believe that the quality of the olive oil itself is far more important.

Not all olive oils are created equal.

Factors such as:

• The variety of olives
• How the trees are cared for
• Harvest timing
• Processing methods
• Freshness

all influence the final product.

A high-quality virgin olive oil retains more of the natural characteristics that make olive oil so valued around the world.

Our Journey from Austria to Portugal

A few years ago, we decided to leave our comfortable 9-to-5 lives in Austria and start a completely different chapter.

We moved to the beautiful Alentejo region of Portugal and purchased a 5-hectare property with approximately 350 olive trees.

Some of these trees are believed to be several hundred years old, with a few estimated to be up to 800 years old.

Every season, we work with nature rather than against it. We don’t use intensive farming methods, and our trees grow naturally in the Portuguese landscape.

Living among these ancient trees has given us a deep appreciation for the connection between healthy soil, healthy trees, and quality olive oil.

It’s a slower way of life, but one that reminds us every day that good things take time.

Is It Better to Take Olive Oil in the Morning?

Many people prefer taking olive oil shots first thing in the morning.

Others enjoy olive oil with meals throughout the day.

The truth is that there is no magic time to consume olive oil.

If taking a spoonful every morning helps you build a healthy habit, that’s perfectly fine.

If you’d rather drizzle it over roasted vegetables, dip fresh bread into it, or use it in a salad dressing, that’s equally valuable.

Consistency matters more than timing.

Can Olive Oil Help Support a Healthy Lifestyle?

Olive oil can certainly be part of a healthy lifestyle.

It is a central component of the Mediterranean diet, which is often associated with heart health and longevity.

However, it’s important to remember that no single food is a miracle cure.

Good health comes from a combination of factors, including:

• A balanced diet
• Regular movement
• Quality sleep
• Stress management
• Long-term healthy habits

Olive oil can play a valuable role within that bigger picture.

Why We Believe Knowing Your Olive Oil Producer Matters

Today, most people buy olive oil from a supermarket shelf without knowing where it came from.

We think there’s something special about having a direct connection to the source of your food.

When you know who grows the olives, how the trees are cared for, and where the oil comes from, you gain confidence in what you’re consuming.

That’s one reason we love sharing our story and our farm with customers.

For us, olive oil is not just a product. It’s the result of a year’s worth of care, patience, and respect for nature.

Sponsor Your Own Olive Tree in Portugal

One of the most unique things we offer is the opportunity to sponsor one of our olive trees.

Many of our customers choose this as a thoughtful gift for birthdays, weddings, anniversaries, retirements, or Christmas.

When you sponsor a tree, you receive:

• A photo of your olive tree
• The opportunity to give your tree a name
• 6 liters of olive oil from the annual harvest
• A personal connection to our farm in Portugal

It’s a meaningful way to enjoy authentic olive oil while becoming part of our story.

Final Thoughts

So, are olive oil shots good for you?

Yes. Olive oil is one of the healthiest fats you can include in your diet, and enjoying a daily olive oil shot can be a simple way to incorporate it into your routine.

However, the real value lies not in the ritual itself but in the quality of the olive oil you choose.

Whether you take a spoonful every morning or use it in your favorite recipes, choosing olive oil from producers you trust can make all the difference.

After all, every bottle tells a story.

Ours begins with an Austrian family, 350 ancient olive trees, and a small farm in the Portuguese countryside.

If you’d like to learn more about our olive oil or sponsor one of our trees, we’d be delighted to welcome you to the Equilibrio family. To our oil.