GUEST POST: The Rise of Olive Oil Shots: Health Elixir or Social Media Hype?

The Rise of Olive Oil Shots: Health Elixir or Social Media Hype?
Over the past year, social media platforms like TikTok and Instagram have exploded with videos of influencers and celebrities promoting the practice of drinking extra virgin olive oil (EVOO) by the spoonful. These posts, boasting claims of improved digestion, clearer skin, boosted metabolism, and overall vitality, have collectively attracted tens of millions of views. Kourtney Kardashian, Ryan Seacrest and a host of wellness influencers have embraced the trend, each with their own twist.

But this practice isn’t new. Across the Mediterranean, the day has long begun with bread and olive oil. From Spain’s pan con tomate to a simple mix of olive oil and flatbread in North Africa and the Middle East, this tradition is part of everyday life. I remember it vividly from my grand father from the Sahel region in the Centre of Tunisia. What the internet calls a trend, the Mediterranean calls breakfast.
So, is this a legitimate health practice or just another viral fad? Let’s explore.

Health Benefits of Olive Oil: What Does the Science Say?
According to ZOE, the personalised nutrition research company founded by Professor Tim Spector, extra virgin olive oil is rich in monounsaturated fats and polyphenols, compounds known for their anti-inflammatory and antioxidant properties. These nutrients are associated with benefits ranging from heart health and blood sugar regulation to reduced risk of long-term disease.

Medical expert and author Dr Simon Poole notes that “extra virgin olive oil is the original superfood,” citing its role in the Mediterranean diet and its protective effects on cardiovascular and cognitive health. Meanwhile, olive oil specialist Judy Ridgway has written extensively on the role of high-quality EVOO in preventing inflammation and supporting a healthy immune system.

Numerous studies support the idea that high-quality olive oil is more than just a healthy fat — it’s a functional food when consumed as part of a balanced diet.

Recommended Daily Amounts: How Much is Too Much?
Health authorities including the NHS and the European Food Safety Authority (EFSA) recommend around one to two tablespoons (15–20ml) of extra virgin olive oil per day as part of a healthy diet. Professor Tim Spector advises incorporating it into meals rather than taking it straight, noting that EVOO enhances nutrient absorption when used with vegetables or legumes.

So while a spoonful may not be harmful, enjoying olive oil as part of your meals is both more natural and potentially more beneficial.

Not All Olive Oils Are Created Equal
The benefits of olive oil depend greatly on its quality. High levels of polyphenols — powerful natural antioxidants — are largely responsible for the health effects attributed to extra virgin olive oil. Oils made from early-harvest olives and extracted using cold methods often have polyphenol counts exceeding 250 mg/kg, the threshold generally considered “high.”

Certain varieties are naturally rich in polyphenols:
• Coratina from Italy
• Picual from Spain
• Chetoui from Tunisia
• Koroneiki from Greece

Only independent laboratory testing can confirm polyphenol content, so look for transparent labelling from trusted producers. For examples of verified high-polyphenol olive oils, visit https://www.artisanoliveoilcompany.co.uk/collections/high-polyphenol-olive-oils

Where to Find Healthy Olive Oils
To enjoy the full benefits, it’s essential to choose olive oil wisely. Look for:
• Early-harvest extra virgin olive oils
• Filtered oils to improve stability
• Dark glass bottles to protect freshness
• Current harvest dates clearly labelled

You can find high-quality olive oils at reputable delicatessens, organic food stores, and specialised online retailers such as the Artisan Olive Oil Company. It’s also worth exploring the taste profile — some high-polyphenol oils can be quite peppery or bitter, which may be too strong for everyday use.

Finding an olive oil with a flavour you love means you’re more likely to use it generously and often — a key to enjoying its benefits.

Conclusion: Olive Oil for a Happy, Healthy Life
While olive oil is not a medicine, certain types can certainly qualify as a deeply nourishing, functional food. Taking a spoonful or two a day may offer health benefits, but there is just as much to gain by simply cooking with a delicious, high-quality oil.

Choose one that delights your palate, and you’ll find it easier to make olive oil a regular part of your daily routine. Combined with a balanced, varied diet and regular physical activity, this simple change could support your gut health, reduce inflammation, and elevate your overall wellbeing.

About the Author
Yacine Amor is an olive oil sommelier based in London. He specialises in sourcing premium, award-winning high polyphenol olive oils from Italy, Spain, and Tunisia. Through the Artisan Olive Oil Company, he helps UK customers discover the best oils the Mediterranean has to offer