Drinking Extra Virgin Olive Oil: Benefits, Myths & What the Science Says
Have you ever wondered if a daily spoonful of extra virgin olive oil could be one of the easiest ways to support your wellbeing?
For centuries, olive oil has been central to the Mediterranean diet, celebrated for its flavour and nutritional qualities. Today, research is revealing more about the compounds behind its potential health benefits, particularly the naturally occurring polyphenols found in high-quality extra virgin olive oil (EVOO).
So, is drinking extra virgin olive oil actually good for you? How much should you have each day? And does it really matter if you choose a high-polyphenol olive oil?
Let’s take a closer look at the science, the potential benefits, and why The Governor’s exceptionally high-polyphenol extra virgin olive oil is catching the eye of medical researchers.
In short: Drinking extra virgin olive oil is a simple way to add healthy monounsaturated fats and antioxidant polyphenols to your diet. There’s strong research supporting olive oil’s role in heart health, and new studies are looking at its effects on brain function, inflammation and metabolic wellbeing. You don’t need to take it by the spoonful to benefit; adding it to your meals works just as well.
Why Drink Extra Virgin Olive Oil?
Drinking extra virgin olive oil might seem like a modern wellness trend, but it’s actually a time-honoured tradition.
Across the Mediterranean, people have enjoyed olive oil daily for generations, usually as part of meals packed with vegetables, legumes and whole grains. What really sets extra virgin olive oil apart is its unique nutritional profile.
Unlike refined olive oils, extra virgin olive oil is made using only mechanical methods, which helps to preserve its naturally occurring compounds, such as:
- Oleic acid: A monounsaturated fatty acid associated with cardiovascular health.
- Oleocanthal: A naturally occurring phenolic compound studied for its anti-inflammatory activity.
- Oleacein: An antioxidant compound being investigated for its potential protective effects.
- Hydroxytyrosol: An olive polyphenol associated with protection against oxidative damage.
- Vitamin E: An antioxidant vitamin that helps protect cells from oxidative stress.
These natural compounds play a major role in why extra virgin olive oil is central to the Mediterranean way of eating.
However, not all olive oils are created equal when it comes to polyphenol content.
Is Drinking Extra Virgin Olive Oil Straight Better Than Enjoying It With Food?
One of the most common questions people ask is whether drinking extra virgin olive oil straight provides greater health benefits than adding it to meals.
The good news is that you don't need to drink olive oil by the spoonful to enjoy its nutritional benefits. There's currently no convincing scientific evidence that consuming EVOO on its own is more beneficial than enjoying the same amount with food.
Whether you take a daily spoonful or drizzle it over salads, vegetables or freshly prepared dishes, you're still getting its healthy monounsaturated fats and naturally occurring polyphenols, including oleocanthal and oleacein.
In fact, enjoying extra virgin olive oil with food has its own advantages. It can help your body absorb fat-soluble vitamins and beneficial compounds from vegetables, while adding wonderful flavour to a balanced Mediterranean-style diet.
What really matters is the quality of your olive oil and making it a regular part of your diet.
So, if you enjoy starting your morning with a spoonful of The Governor's exceptionally high-polyphenol EVOO, that's absolutely fine. But if you prefer drizzling it over your favourite Mediterranean dishes, you can still enjoy its valuable nutrients and distinctive peppery flavour.
Ultimately, the best way to enjoy extra virgin olive oil is the way that works for you.
How Much Extra Virgin Olive Oil Should You Drink Daily?
A common question is whether one tablespoon of extra virgin olive oil per day is enough for most adults; a tablespoon (about 15ml) is a practical and easy way to add extra virgin olive oil to your daily routine.
Some people prefer one to two tablespoons per day, while others get their olive oil through regular meals.
A tablespoon contains roughly 120 calories, so it’s worth keeping this in mind as part of your overall diet.
For reference, the authorised European health claim relating to olive oil polyphenols specifies a daily intake of 20g of qualifying olive oil.
There isn’t a set medicinal dose for extra virgin olive oil, and the amounts used in clinical studies aren’t meant to be taken as personal health advice.
The key is consistency. Whether you take a spoonful or simply drizzle it over your meals, enjoying extra virgin olive oil regularly as part of a balanced Mediterranean-style diet is what really counts.
How to Drink Extra Virgin Olive Oil.
Here are a few simple ways to incorporate it into your routine:
- Take a small spoonful: Start with a teaspoon if you are unfamiliar with the flavour.
- Enjoy it with lemon: A little fresh lemon juice can complement the oil’s natural bitterness and peppery notes.
- Add it to breakfast: Drizzle over Greek yoghurt, avocado toast or savoury porridge.
- Use it in dressings: Combine with lemon, herbs or balsamic vinegar.
- Finish your meals: Add a little raw EVOO to soups, vegetables, beans, or grilled dishes. A good extra virgin olive oil should have a lovely balance of fruitiness, bitterness and that signature peppery kick.
The peppery sensation at the back of the throat is partly due to oleocanthal, but taste alone can't determine an oil’s precise polyphenol concentration.
If you’re new to high-polyphenol olive oil, you might find the flavour a bit more intense than the usual supermarket options. That bitterness and pepperiness are actually signs of a fresh, well-crafted extra virgin olive oil.
10 Potential Health Benefits of Drinking Extra Virgin Olive Oil
1. Supports Heart Health
One of the most researched benefits of extra virgin olive oil is its link to cardiovascular health.
EVOO is rich in monounsaturated fats, particularly oleic acid. Replacing saturated fats with unsaturated fats can help maintain healthy blood cholesterol levels.
Research on Mediterranean dietary patterns, including the landmark PREDIMED trial, has also linked an EVOO-rich Mediterranean diet to a lower incidence of major cardiovascular events.
It’s important to note that these benefits come from regular consumption, especially when olive oil takes the place of less healthy fats in your diet.
2. Helps Protect Cholesterol from Oxidative Damage
Cholesterol is essential for normal bodily function, but the oxidation of LDL cholesterol contributes to processes associated with atherosclerosis.
This is where olive oil polyphenols become particularly interesting.
The European Food Safety Authority has recognised evidence that certain olive oil polyphenols contribute to protecting blood lipids from oxidative stress.
The authorised EU health claim applies to qualifying olive oils containing sufficient hydroxytyrosol and its derivatives, with a beneficial effect associated with daily consumption of 20g of olive oil.
High-polyphenol EVOOs such as The Governor are particularly relevant to consumers interested in these naturally occurring compounds.
3. May Support Healthy Blood Pressure
High blood pressure is a major risk factor for cardiovascular disease.
Some clinical studies suggest that diets rich in extra virgin olive oil may support healthy blood vessel function and modest improvements in blood pressure.
Researchers are particularly interested in the relationship between olive oil polyphenols and endothelial function, the ability of blood vessels to relax and respond appropriately. However, olive oil is best enjoyed as part of a balanced, heart-healthy lifestyle, not as a treatment for high blood pressure.
4. Provides Naturally Occurring Anti-Inflammatory Compounds
One of the most fascinating compounds found in high-quality EVOO is oleocanthal.
Oleocanthal has attracted scientific interest because laboratory research has demonstrated activity involving some of the same inflammatory pathways targeted by non-steroidal anti-inflammatory medicines.
This discovery has encouraged further investigation into the potential relationship between olive oil consumption, inflammation and long-term health.
The Governor is especially rich in oleocanthal and oleacein, two compounds that feature prominently in scientific research into high-phenolic olive oils.
It’s important to remember that these lab findings don’t mean drinking olive oil will have the same effect as taking ibuprofen or other anti-inflammatory medicines.
5. May Help Support Healthy Blood Sugar Regulation
Extra virgin olive oil may play a beneficial role in metabolic health.
Studies investigating Mediterranean diets and olive oil consumption have reported associations with improved insulin sensitivity and a reduced risk of developing type 2 diabetes.
Replacing saturated fats and refined carbohydrates with healthier unsaturated fats can help create a more balanced diet.
However, there’s no evidence that simply drinking a spoonful of olive oil will prevent or treat diabetes on its own.
6. May Contribute to Long-Term Brain Health
The relationship between extra virgin olive oil and cognitive health is an exciting area of nutritional research.
Scientists are investigating whether EVOO’s polyphenols and healthy fats may influence oxidative stress, neuroinflammation and processes associated with cognitive ageing.
A particularly interesting area concerns the blood-brain barrier, the protective system that helps regulate which substances can enter the brain.
In 2022, a randomised controlled trial involving people with mild cognitive impairment investigated daily consumption of extra virgin olive oil and refined olive oil over six months.
The researchers reported encouraging findings relating to cognitive assessments and blood-brain barrier function, although the study was small and further research is needed.
We explore this research, including The Governor’s involvement, in more detail below.
7. May Support a Healthy Gut Microbiome
Our digestive systems contain trillions of microorganisms that contribute to normal digestive and immune function.
Emerging research suggests that olive oil polyphenols may interact with the gut microbiome and influence the balance of beneficial bacteria.
Researchers are exploring how these compounds are metabolised and whether they contribute to a healthier intestinal environment.
While the research is promising, there’s still limited evidence that drinking extra virgin olive oil directly improves specific digestive issues.
For most people, the best approach is to enjoy olive oil alongside a fibre-rich diet containing vegetables, fruit, legumes and whole grains.
8. May Contribute to Bone Health
Extra virgin olive oil is being studied for its potential relationship with bone health.
Some observational studies have associated Mediterranean dietary patterns and olive oil consumption with favourable measures of bone health.
Researchers are interested in whether olive oil’s phenolic compounds may influence inflammation and biological processes involved in bone remodelling.
EVOO also contains some vitamin K, which contributes to normal bone maintenance, although it is not a particularly concentrated dietary source.
Olive oil should be seen as a complement to, not a replacement for, established ways to support bone health like getting enough calcium, vitamin D and regular weight-bearing exercise.
9. Provides Antioxidants That Help Protect Cells
Oxidative stress occurs when the production of reactive molecules exceeds the body’s capacity to manage them.
Extra virgin olive oil contains naturally occurring antioxidants, including vitamin E and several phenolic compounds.
Hydroxytyrosol and its derivatives have received particular scientific attention for their role in protecting blood lipids from oxidative damage.
The Governor’s high-polyphenol profile makes it an interesting choice for people who want to include these compounds in their daily diet.
However, just because an olive oil scores higher in lab antioxidant tests doesn’t mean it will give you a bigger health boost.
10. Contributes to Healthy Skin and General Wellbeing
Healthy skin depends on adequate nutrition, hydration and protection from environmental damage.
The monounsaturated fats and vitamin E found in EVOO can contribute to a balanced diet that supports normal cellular function.
Vitamin E helps protect cells against oxidative stress, while dietary fats are essential components of cell membranes.
Although olive oil is sometimes promoted as a beauty supplement, there is currently insufficient clinical evidence that drinking it directly prevents wrinkles, strengthens nails or improves hair growth.
The most reliable benefit of olive oil is still its role in supporting a healthy, balanced diet.
The Science Behind The Governor: Olive Oil Used in Clinical Research.
While many olive oil brands refer to studies investigating the Mediterranean diet, The Governor has also been associated with research involving the direct consumption of high-phenolic olive oil.
Two important areas of investigation are cognitive health and early-stage chronic lymphocytic leukaemia.
Research into Mild Cognitive Impairment and Brain Health
Study: Extra-Virgin Olive Oil Enhances the Blood–Brain Barrier Function in Mild Cognitive Impairment: A Randomised Controlled Trial.
Published in the scientific journal Nutrients in 2022, this study investigated the effects of daily olive oil consumption in people with mild cognitive impairment.
Twenty-six participants were randomised, with twenty-five completing the six-month trial.
The researchers investigated blood-brain barrier permeability, brain activity, cognitive assessments and blood biomarkers.
The study reported encouraging findings involving extra virgin olive oil consumption and measures of cognitive function.
The Governor has been identified in brand-associated research materials as an EVOO used in this investigation.
Why this matters: The research provides preliminary human evidence that warrants further investigation into the relationship between EVOO consumption and brain health.
However, it does not demonstrate that The Governor prevents Alzheimer’s disease or reverses cognitive impairment.
Read the published research
Research into Chronic Lymphocytic Leukaemia
Study: The Effect of Dietary Intervention With High-Oleocanthal and Oleacein Olive Oil in Patients With Early-Stage Chronic Lymphocytic Leukemia: A Pilot Randomised Trial.
Published in Frontiers in Oncology in 2022, this study investigated whether consuming EVOO rich in oleocanthal and oleacein could influence biological markers in people with early-stage chronic lymphocytic leukaemia (CLL).
The initial randomised phase involved twenty participants, comparing high-phenolic EVOO with an olive oil containing lower concentrations of the compounds.
Participants consumed 40ml of olive oil daily for three months.
The researchers reported changes in selected blood measurements and cellular markers in the high-phenolic EVOO group.
A subsequent intervention involving twenty-two participants provided further exploratory findings.
The high-phenolic oil used in the research was produced from Lianolia olives grown in Corfu, and The Governor has publicly associated its oil with this clinical investigation.
Why this matters: The study demonstrates scientific interest in the biological activity of high-oleocanthal and high-oleacein EVOO in humans.
The researchers emphasised that the findings were preliminary and that larger clinical trials were needed.
This research does not establish olive oil as a treatment for leukaemia or any other cancer.
Read the published clinical trial
What Does This Research Mean for Everyday Consumers?
The significance of these studies lies in the scientific investigation of specific compounds naturally present in high-phenolic olive oil.
They help researchers understand how these compounds behave in the human body and whether they may have future applications in nutritional or clinical research. For most people, the main reason to include extra virgin olive oil in your daily routine is its nutritional value as part of a balanced Mediterranean-style diet.
While new research is exciting, it’s important not to see it as proof that drinking extra virgin olive oil will prevent or treat serious health conditions.
Frequently Asked Questions About Drinking Extra Virgin Olive Oil
Is drinking extra virgin olive oil every day good for you?
Regularly enjoying extra virgin olive oil can be part of a healthy diet.
Its monounsaturated fats and naturally occurring polyphenols are among the reasons it features prominently in Mediterranean nutrition research.
The benefits of olive oil make the most sense when you look at your whole diet.
Can I drink extra virgin olive oil straight?
Yes.
You can drink food-grade extra virgin olive oil directly, as long as you tolerate it comfortably.
You don't need to drink it straight to get its nutritional benefits.
Is one tablespoon of olive oil a day enough? For most people, a tablespoon a day is a practical amount and can make a real difference to your overall olive oil intake.
However, there is no universal dose that guarantees a specific health outcome.
The European olive-oil-polyphenol health claim relates to a daily intake of 20g of qualifying olive oil.
Does drinking olive oil reduce inflammation?
Certain compounds found in EVOO, particularly oleocanthal, have demonstrated anti-inflammatory activity in laboratory research. However, clinical evidence is insufficient to claim that a daily olive oil shot treats inflammatory diseases.
Can drinking olive oil help you lose weight?
Olive oil is high in calories, so if you add it to your diet without cutting back elsewhere, your calorie intake will go up. It can help make meals more satisfying, but drinking olive oil on its own won’t cause weight loss.
Can drinking olive oil improve brain health?
Emerging clinical research is investigating the effects of EVOO on cognitive function and blood-brain barrier function.
Is high-polyphenol olive oil different from regular olive oil?
High-polyphenol EVOO contains greater concentrations of certain naturally occurring phenolic compounds.
These include compounds such as oleocanthal, oleacein and hydroxytyrosol derivatives.
How much of these compounds you get depends on things like the olive variety, when the olives are picked, how the oil is made, and how fresh it is.
Why does high-polyphenol olive oil taste peppery?
The bitterness and pepperiness of quality EVOO are associated with naturally occurring phenolic compounds.
Oleocanthal is particularly associated with the distinctive peppery sensation felt at the back of the throat.
This can be a sign of a robust, fresh olive oil, although laboratory analysis is required to determine exact polyphenol concentrations.
Scientific References and Further Reading
- Extra-Virgin Olive Oil Enhances the Blood–Brain Barrier Function in Mild Cognitive Impairment: A Randomised Controlled Trial. Nutrients, 2022.
https://pubmed.ncbi.nlm.nih.gov/36501136/ - The Effect of Dietary Intervention With High-Oleocanthal and Oleacein Olive Oil in Patients With Early-Stage Chronic Lymphocytic Leukemia: A Pilot Randomised Trial. Frontiers in Oncology, 2022.
https://pubmed.ncbi.nlm.nih.gov/35127522/ - Consumption of Olive Oil and Diet Quality and Risk of Dementia-Related Death. JAMA Network Open, 2024. https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2818362
Medical note: This article is provided for nutritional education. Extra virgin olive oil is a food, not a medicine, and should not replace professional medical advice or prescribed treatment.
