It was mainly sold in chemist's shops and used primarily for medicinal purposes such as softening earwax. It was not a common ingredient in British kitchens.
But in recent years, olive oil, particularly extra virgin olive oil, has taken centre stage in countless health blogs and TikTok wellness trends.
We've all seen "news" reports on online magazines claiming that you should drink olive oil.
From glowing skin to heart health, people claim that drinking a spoonful a day is a miracle cure-all. But how much of this is hype, and what does the science really tell us about the benefits of olive oil?
So, let’s break it down.
What Is Olive Oil, Really?
Olive oil is a fat extracted from the fruit of the olive tree (Olea europaea), a traditional tree crop of the Mediterranean Basin. The highest quality variety, extra virgin olive oil (EVOO), is made by cold-pressing olives without employing heat or chemicals. It retains more of the natural compounds that give it flavour, aroma, and health benefits.
1. Heart Health and Cholesterol Levels
What people claim: Olive oil lowers "bad" cholesterol (LDL) and raises "good" cholesterol (HDL), reducing the risk of heart disease.
What science says:
There’s strong evidence supporting olive oil’s heart-protective properties. A major clinical trial called PREDIMED (a large Spanish study) found that people following a Mediterranean diet supplemented with olive oil had a significantly lower risk of major cardiovascular events like stroke and heart attack.
Why? EVOO is rich in monounsaturated fats, particularly oleic acid, which has been shown to improve lipid profiles and reduce inflammation.
2. Anti-Inflammatory and Antioxidant Effects
What people claim: Olive oil reduces inflammation and fights ageing.
What science says:
Olive oil is packed with polyphenols, especially oleocanthal, a compound with anti-inflammatory properties similar to ibuprofen. These polyphenols help reduce markers of inflammation in the body, which may play a role in reducing the risk of chronic diseases like arthritis and Alzheimer’s.
Moreover, antioxidants in olive oil help protect the body’s cells from oxidative stress – the type of cellular damage linked with ageing and disease.
3. Weight Management and Metabolism
What people claim: Drinking olive oil helps you lose weight.
What science says:
Olive oil is still a fat, and it’s calorie-dense, about 120 calories per tablespoon. However, studies suggest replacing unhealthy fats (like trans fats or processed seed oils) with olive oil can support weight management, especially when it's part of a balanced Mediterranean diet.
It may promote satiety, helping you feel full, which could lead to consuming fewer calories overall. But there’s no magical “fat-burning” effect from drinking it straight.
4. Cognitive Function and Brain Health
What people claim: Olive oil prevents dementia and boosts brain power.
What science says:
Some observational studies have linked regular olive oil consumption with better cognitive performance and a lower risk of Alzheimer’s disease, likely due to its anti-inflammatory and antioxidant effects. The PREDIMED study also found potential cognitive benefits, though more research is needed to confirm direct causal links.
5. Skin and Hair Health
What people claim: Drinking olive oil will make your skin glow and your hair shine.
What science says:
Olive oil’s antioxidants and vitamin E can support skin health, but most benefits come from topical application, not drinking it. Consuming healthy fats can improve overall skin hydration, but don’t expect dramatic transformations just by sipping olive oil.
So, Should You Drink It?
While sipping a tablespoon of olive oil isn’t harmful (unless you have a specific medical condition), there’s no need to drink it straight to gain its benefits. Simply cooking with it or drizzling it over salads and vegetables is just as effective, and much more enjoyable!
Key Takeaways
Olive oil (especially extra virgin) is proven to benefit heart health and reduce inflammation.
Its antioxidants offer protection against cellular damage and may support cognitive function.
It’s not a weight-loss miracle, but it’s a smart fat choice in a healthy diet.
There’s no need to drink it, just use it regularly in your cooking.
Olive oil has earned its place as a pillar of the Mediterranean diet for good reason. While some internet claims are exaggerated, the science-backed benefits are impressive enough on their own. Embrace it in moderation, cook with it, and enjoy the flavour.
