The best olive oil to drink is a high‑quality extra virgin olive oil (EVOO) that is fresh, cold‑extracted, and naturally high in antioxidant polyphenols, ideally from a reputable producer that publishes lab tests.

Quick Scoop

  • Choose extra virgin (not “pure” or “light”) for the strongest health benefits.
  • Look for high‑polyphenol oils (often peppery and slightly bitter).
  • Aim for 1–2 tablespoons a day with food rather than “shots” on an empty stomach.
  • Quality and freshness matter more than the specific country or brand.
  • If you have gallbladder, pancreas, or serious GI issues, talk to your doctor first.

What Makes an Olive Oil “Best” to Drink?

When people ask what is the best olive oil to drink , they usually mean: which type gives the most health benefit per spoonful and is reasonably pleasant to sip. Key criteria:

  1. Extra virgin only (EVOO)
    • Made from first, cold pressing, with no heat or solvents.
    • Retains the most vitamins, monounsaturated fats, and antioxidant polyphenols.
  1. High polyphenols / antioxidants
    • Compounds like hydroxytyrosol and oleocanthal are linked to heart and anti‑inflammatory benefits.
 * Many “high‑polyphenol” EVOOs advertise this on the label or website and sometimes share lab numbers (e.g., 500–900+ mg/kg).
  1. Freshness and harvest date
    • A recent harvest date (current or previous season) usually means higher polyphenols and better flavor.
    • Old or poorly stored oil loses its health benefits and can taste flat or rancid.
  1. Cold‑extracted, properly stored
    • “Cold extraction” under about 25 °C helps preserve nutrients; top producers emphasize this.
 * Dark glass or tins and cool storage protect from light and heat, which degrade antioxidants.

Health Benefits (and Limits) of Drinking Olive Oil

Olive oil is clearly healthy, but drinking it by itself is not magic. The real power is using it regularly in a Mediterranean‑style diet. Supported benefits of EVOO:

  • Heart health
    • Rich in monounsaturated fat (especially oleic acid), which helps reduce LDL (“bad”) cholesterol and cardiovascular risk when it replaces saturated fat in the diet.
  • Anti‑inflammatory and antioxidant effects
    • Polyphenols like hydroxytyrosol and oleocanthal have antioxidant and anti‑inflammatory properties, supporting blood vessels and potentially lowering chronic disease risk.
  • Metabolic and digestive support
    • Can modestly support blood sugar control and digestive comfort for some people.

But there are limits:

  • Drinking olive oil straight doesn’t seem to give extra benefits beyond using a similar amount in food; it’s still just a concentrated fat source.
  • Overdoing it (big “shots”) can cause loose stools, nausea, or stomach discomfort in some people.

Types of Olive Oil to Drink (Side‑by‑Side)

Here’s how the main options stack up if you’re thinking about drinking them daily:

[5][3] [3][5] [9][3] [7][9] [7][9] [9][5] [3] [3] [5][3] [1] [1] [1][3]
Type Good for Drinking? Pros Cons / Watch‑outs
Standard Extra Virgin Olive Oil Yes – the baseline choice. Affordable, widely available, good monounsaturated fat and some polyphenols. Polyphenol levels can be moderate or low if not very fresh or premium.
High‑Polyphenol EVOO Excellent – often considered the best to drink. Higher antioxidant content, often specifically marketed for health, sometimes lab‑tested. Stronger bitter/peppery taste that can trigger a cough; usually more expensive.
Refined / “Pure” / “Light” Olive Oil No – not ideal for drinking. Milder taste; still contains monounsaturated fat. Processing removes many polyphenols and flavor compounds that provide health benefits.
Olive Oil + Polyphenol Supplements (capsules, enriched oils) Optional – more like a supplement than a food. Standardized doses of hydroxytyrosol or other polyphenols; targeted for heart and vascular support. Less of a culinary experience, higher cost per dose, evidence still evolving.

How to Choose a Bottle in Real Life

When you’re standing in front of a shelf or scrolling a shop, here’s a practical checklist. 1. Read the label closely Look for:

  • “Extra Virgin Olive Oil” (avoid “pure,” “light,” or just “olive oil”).
  • Harvest date or “best before” date that suggests recent production.
  • “Cold extracted” or “cold pressed.”
  • Origin details (single estate, named region in Italy, Spain, Greece, etc.) often signal better traceability.

2. Look for signs of high polyphenols

  • Mentions like “high‑polyphenol,” “rich in antioxidants,” or specific polyphenol numbers (e.g., 500–900+ mg/kg).
  • Some producers or retailers specialize in such oils and highlight lab testing and small‑batch production.

3. Packaging and storage

  • Dark glass bottle or metal tin to protect from light.
  • Trust sellers who store oil cool and away from heat and direct sun.

How Much and How to Drink It

Typical amounts

Most people aiming for health benefits use around:

  • 1–2 tablespoons (about 15–30 ml) per day, either straight or in food.

More than that is not automatically better and adds a lot of calories.

Drinking vs using in food

You can:

  1. Take it straight:
    • 1 tablespoon in the morning or with a meal.
    • Choose a smooth, fruity EVOO if the peppery, high‑polyphenol oils are too intense.
  2. Or, more pleasantly, build it into a Mediterranean style of eating:
    • Drizzle over salads, cooked vegetables, beans, or fish.
    • Use it as your default fat instead of butter or highly processed seed oils.

Evidence suggests that consistent use in meals is what drives heart and metabolic benefits, not necessarily “taking shots” on an empty stomach.

Safety, Side Effects, and Who Should Be Careful

Most healthy adults tolerate moderate daily EVOO very well. Still, consider:

  • Digestive issues: Large amounts at once can cause cramping or diarrhea; introduce slowly.
  • Gallbladder / pancreatic problems: Any concentrated fat load can aggravate symptoms; get medical advice first.
  • Calorie load: Olive oil is energy‑dense; if you add it without adjusting the rest of your diet, weight may creep up.

If you’re on strict medical diets or have chronic conditions (e.g., severe heart failure, advanced kidney disease, fat‑malabsorption problems), it’s wise to discuss daily “drinking” of oils with your clinician.

Forum‑Style Mini Q&A

Q: Is high‑polyphenol oil always better, even if it tastes harsh?
A: For pure antioxidant content, yes, but the best olive oil to drink is the one you can use consistently. Mixing a small amount of very peppery oil into milder EVOO is a good compromise.

Q: Do I need a specific brand?
A: No single brand is proven “the best.” Aim for fresh, well‑made EVOO from trustworthy producers or specialty retailers who care about harvest date and lab testing.

Q: Is there any point if I can only afford supermarket EVOO?
A: Yes. Even standard EVOO still provides monounsaturated fats and some antioxidants, especially if it’s reasonably fresh and stored well.

Bottom Line

  • Best type to drink: Fresh, high‑quality extra virgin olive oil, ideally high in polyphenols, from a producer that shares harvest info and proper storage.
  • Best way to use it: 1–2 tablespoons daily, mostly in food as part of a Mediterranean‑style eating pattern, rather than large “shots.”

Information gathered from public forums or data available on the internet and portrayed here.