Why millions are starting their morning with extra virgin olive oil
There’s a new ritual taking over social media.
While some people enjoy a coffee to start the day, millions of people online are now doing something far more Mediterranean.
They’re taking a shot of extra virgin olive oil.
TikTok and Instagram are flooded with videos of influencers, nutrition enthusiasts and everyday people swallowing a small shot of extra virgin olive oil first thing in the morning, presenting it as a daily health ritual — some even calling it an “elixir of youth.”
But unlike many viral trends, this one actually has real science behind it.
Why People Are Doing It
Supporters of the olive oil shot trend claim a range of benefits, including:
• Clearer skin
• Better gut health and digestion
• Reduced inflammation
• Improved brain health
• Stronger immune system
• Potential protection against certain cancers
These claims aren’t coming from nowhere.
Extra virgin olive oil — particularly high-polyphenol early harvest oils — is one of the most studied foods in the Mediterranean diet. Research has shown that the polyphenols and healthy fats in EVOO can support cardiovascular health, reduce inflammation, support the microbiome and protect cells from oxidative stress.
In other words, It’s a functional food.
The Ritual
The trend is simple.
Each morning, before eating anything:
Take 25–30 ml of high-quality extra virgin olive oil on an empty stomach.
Some people take it straight.
Others make it slightly more palatable by adding:
• a squeeze of fresh lemon juice
• a pinch of sea salt
That combination creates a bright, slightly savoury shot that many find easier to drink.
It’s simple.
It takes five seconds.
And millions of people are now doing it.
My Personal Experience
I actually do this every morning.
30 ml of high polyphenol EVOO.
Seven years ago I lost strength in my hands and suffered constant pain. Since adopting this daily olive oil ritual, I’ve regained full strength in my hands with little to no pain.
Is olive oil a miracle cure?
No.
But it is one of the most anti-inflammatory foods on the planet, and when consumed daily as part of a Mediterranean diet the benefits can be profound.
The Secret Is Polyphenols
Not all olive oils are equal.
If you’re going to try this ritual, the quality of the oil matters enormously.
The health benefits come from polyphenols — powerful antioxidant compounds found in early-harvest extra virgin olive oil.
These compounds are responsible for:
• the peppery burn in the throat
• the pleasant bitterness
• the oil’s anti-inflammatory and antioxidant effects
Most supermarket olive oils have very low polyphenol levels.
Many have been stored for months, exposed to heat, light and oxygen, which destroys the compounds that make olive oil so beneficial.
To get the real benefits you need fresh, high-polyphenol extra virgin olive oil from exceptional producers.
Choosing the Right Oil
If you’re going to take an olive oil shot every day, don’t just grab any bottle.
Look for oils that are:
• Early harvest
• High polyphenol
• Single estate and traceable
• Stored correctly and bottled fresh
• Packaged in dark glass
Premium producers treat olive oil like wine — protecting it from oxygen, light and heat to preserve its integrity.
Where to Find the Good Stuff
At The Good Oil Club, we source some of the best premium Italian high-polyphenol extra virgin olive oils in the world.
Lee and I are professional EVOO tasters and olive oil sommeliers trained in Italy, and we work directly with exceptional producers across Italy who harvest early and produce oils with extraordinary flavour, aroma and polyphenol levels.
These oils aren’t just healthy.
They’re alive with flavour — vibrant, grassy, peppery and complex.
Exactly the kind of oil you want for your morning ritual.
The Takeaway
If you’re curious about the viral olive oil shot trend, there’s a good reason people are trying it.
25–30 ml of high-quality extra virgin olive oil each morning can be a powerful addition to a healthy lifestyle.
But remember:
The benefits come from the quality of the oil.
Choose a fresh, high-polyphenol extra virgin olive oil from producers who respect the product.
Your body — and your cooking — will thank you.
The Good Oil Club
Bringing you the world’s best extra virgin olive oil.
Because once you taste real olive oil…
you never go back.
Ben & Lee
The Good Oil, The Good Life
