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In recent years, olive oil has gained popularity as a healthy and flavorful addition to our daily diet. Many people are now considering drinking olive oil to reap its health benefits. But with so many available options, how do you choose the best olive oil to drink daily? 

This article will provide a comprehensive guide to help you make an informed decision.

Health Benefits of Drinking Olive Oil

Drinking olive oil yields important health benefits, especially:

  • Strengthens the immune system – One study reveals that olive oil intake, particularly extra virgin olive oil, boosts the immune system and improves your immune response to illnesses.
  • Promotes heart health –  Extra virgin olive oil helps manage blood pressure levels and keep your blood vessels healthy and flexible, promoting good blood circulation. Regular consumption also helps reduce chronic inflammation and decreases the risk of heart disease.
  • Prevent many types of cancer – A 2022 study showed that regularly taking olive oil significantly lowered the risk of gastrointestinal cancer by 23%. Olive oil contains oleocanthal, an antioxidant and anti-inflammatory compound that can kill cancer cells without harming healthy ones.
  • Helps manage effects of diabetes – The polyphenols in olive oil may influence blood glucose at different levels and help control and prevent diabetes complications. Studies have also linked extra virgin olive oil to higher insulin levels, making it particularly beneficial to people with type 2 diabetes.
  • Prevent cognitive decline – Various studies show that consuming polyphenolic-rich extra-virgin olive oil protects memory and learning abilities and prevents protein buildup in the brain, which is the primary cause of Alzheimer’s disease.
  • Benefits the skin –  Olive oil greatly improves the skin by providing deep hydration and reducing inflammation and the appearance of wrinkles and fine lines.
  • Promotes healthy hair – The antioxidant properties of olive oil help promote better hair growth and prevent hair loss and breakage.
  • Promotes better mental health – The polyphenols found in olive oil can positively impact one’s mental health, as proven by a Spanish study, which found that those who frequently ate a Mediterranean diet (including olive oil) are 30% less likely to develop depression.

What Makes a Good Olive Oil for Drinking?

Four main factors affect the quality and taste of olive oil: the variety of olives used, the climate, the soil, and the weather; For example, olives grown in dry conditions tend to produce olive oil with a stronger, better quality, while wet conditions can negatively affect it.

Most of the world’s olive oil is produced in Europe, with the province of Jaén, Spain as the largest producer, followed by Tuscany, Italy, and places like Peloponnese and Crete in Greece. In the United States, olive oil is harvested in California, Arizona, Texas, Georgia, and Florida. 

Differences Between Olive Oil Types

Here’s how each olive oil type differs from the other and which one will suit your tastes and health needs:

  • Extra virgin olive oil – The extra-virgin olive oil type is considered the best. It is extracted by cold-pressing method to prevent the natural content from being altered by high-temperature exposure. It retains most of the natural flavor and aroma and has a lower acidity content than regular olive oil. Ergo, it’s the best one considered for drinking. 
  • Virgin olive oil — This type is also extracted by cold-pressing, bringing a more natural aroma and flavor. It contains a slightly high acidity content between 1 to 4 percent. This specific type of olive oil is temperature resistant as well. Compared to the extra virgin type, this one has a milder taste. 
  • Refined olive oil – This olive oil is extracted from black and ripe olive fruits. Among other types, it has lesser health benefits and is considered low quality, though its high smoke point makes it ideal for high-temperature cooking. 

The 4 Best Olive Oils To Drink Daily

1. Polyphenol-Rich Olive Oil – Gundry MD

Harvest Date: Not specified

Country of origin: Not specified

Gundry MD’s Polyphenol-Rich Olive Oil is exclusively sourced from olive trees grown in Morocco’s harsh desert environment, which has the ideal climate for olive cultivation – mild winters and warm, dry summers, which make them produce extra polyphenols to protect themselves; this gives their olive oil up to 30x more hydroxytyrosol polyphenols, making it superior compared to most brands.

What does that give you? Since hydroxytyrosol is a polyphenol that neutralizes free radicals, it gives you more protection from toxins that can make you feel weak and tired. It also provides added protection for the immune and cardiovascular systems and reduces the risk of neurodegenerative diseases like Alzheimer’s and other memory disorders, among many other benefits.

Another thing that makes Gundry MD’s olive oil a standout is its slightly bitter, peppery flavor, which you wouldn’t expect from usual olive oil brands. While the taste may be surprising for some, it makes an excellent finishing oil for sauteed and grilled foods and can be blended with various dishes like salads, pesto, cakes, or smoothies. 


  • Extra virgin with 30x more hydroxytyrosol content
  • Exclusively sourced from olive trees grown in Moroccan deserts
  • 100% organic
  • Easy to swallow
  • It can be added as an ingredient to various dishes
  • Adheres to strict extraction and refinement processes


  • The taste and smell might be too strong for some customers. 
  • Small volume 
  • A bit expensive compared to other brands

Customer Reviews

A verified review from the official Gundry MD site says…

“At first, it is quite a different taste…once you get used to it, the other olive oils don’t taste as fresh. It does seem to have a peppery taste to adjust to, but knowing you are doing something good for yourself is worth any adjustment. I typically take 2-3 teaspoons in the morning first thing and sprinkle some on a salad later.” – Deb H.

2. Awake Extra Virgin Olive Oil – Brightland

Harvest Date:  November 2021

Country of origin: USA

Brightland’s AWAKE Extra Virgin Olive Oil lives by the saying, “the more, the better.” It has a polyphenol count of 592 mg/kg (compared to most oil brands containing only an average of 80-150 mg/kg). The higher the polyphenol count, the more the olive oil has disease-fighting antioxidants, antimicrobial, anticancer, and anti-inflammatory properties.

AWAKE uses arbequina olives which, aside from having a high amount of polyphenols and antioxidants, also has a high percentage of oleic acid, which can help increase good cholesterol levels. The olives are sourced from small family farms on California’s Central Coast and are cold-pressed shortly after being harvested for maximum freshness and flavor.

This oil’s smoky, peppery flavor makes an excellent addition to soups, stews, pasta, roasted meat/vegetables, and bread. It also has a smoke point of 410°F, compared to regular brands with only about 374–405°F.

Regarding its packaging, each glass bottle is UV-coated to preserve the olive oil from damaging light, so you can be assured of its freshness and integrity. 


  • High polyphenolic content compared to most brands
  • High smoke point
  • It can be used for various cooking methods
  • Undergoes quality testing
  • Female-owned business
  • Well-packaged
  • Bottles are UV-coated to maintain freshness


  • The slightly bitter taste might not be appealing to some customers
  • Content tends to drip down after use

Customer Reviews

A verified review from the official Brightland site says…

I was introduced to Brightland products through a friend…She knows I have discerning taste and that I am a believer in the amazing benefits of organic Extra Virgin Olive Oil. These oils are superior in taste, clarity, and quality. Hands down the best I’ve ever tried. I will be placing another order today. ” – Letitia

3. Original Extra Virgin Olive Oil – Kosterina

Harvest Date: January 2022

Country of origin: Greece

Kosterina’s Extra Virgin Olive Oil uses a single blend of early harvest koroneiki olives grown in southern Greece that are then cold pressed in small batches. Its polyphenol content exceeds 450mg/kg, comparatively higher than common brands. 

After the Arbequina and Arbosana, the koroneiki olives are among the most common and suitable for high-density growing systems worldwide. Its polyphenols can help reduce morbidity and prevent the development of neurodegenerative diseases, cardiovascular diseases, and various types of cancer. 

Aside from its usual peppery taste, this oil has earthy, subtle, piquant pear-like flavors, which sets it apart from most olive oil variants. This wonderful mix of flavors will surely give a flavorful punch to any dish you choose without overpowering it. You can simply take a spoonful of it every day.


  • Sourced from fresh koroneiki leaves from southern Greece
  • Rich polyphenol content
  • High smoke point
  • Flavor is not too overpowering
  • Bottled in premium glass bottles to avoid immediate breakage
  • Highly affordable


  • Mild flavor might not be pleasing to experienced olive oil enthusiasts. 

Customer Reviews

A verified customer review from the official Kosterina website says…

“So good! Tastes incredible but also has fixed all my upset tummy issues from bad olive oil and vegetable oils. It’s the best!”Emily W. 

4. High-phenolic Olive Oil – kyoord

Harvest Date: November /  December 2021

Country of origin: Greece

Founded by cancer researcher and olive oil expert Dr. Limor Green, kyoord (pronounced as cured) prides itself in its dual purpose of being food and medicine, as its name suggests. Each bottle is manufactured in (Corfu) Greece, which produces the finest olive oil.

Kyoord uses unripe green olives pressed immediately after being harvested to ensure optimal taste and integrity. Green olives do pack a powerful punch, being rich in polyphenols (992 mg/kg), specifically oleocanthal and oleacein, which have been shown to help with chronic inflammation and are considered by the Greeks as “the secret to a long healthy life” (coupled with wine and afternoon naps, they say). 

The oil’s robust flavor, herbaceous notes, and signature peppery aftertaste will satisfy many an olive oil enthusiast’s tastebuds. It works well with baking, grilling, sauteeing, drizzling, dipping, and savoring. You can also drink a spoonful for a health boost. 


  • Manufactured in Corfu, Greece
  • High polyphenolic content
  • High smoke point
  • Suitable for all cooking/serving methods
  • Convenient and easy-to-use bottle


  • A bit pricy compared to some brands
  • The taste might be unappealing to some customers

Customer Reviews

A verified customer review from the official kyoord website says…

“Bought this oil as an everyday “medicinal” supplement in my diet. I was skeptical about drink pure olive oil straight… thankfully, I was wrong. It actually tastes REALLY good. I enjoy drinking it. I’ve had other olive oils that weren’t as good of quality, and it’s surprising the difference. This stuff is so smooth with a nice, peppery burn at the end.”Evan Hulsman 

How to Incorporate Olive Oil into Your Daily Diet

Given olive oil’s health benefits and exquisite taste, it makes a great addition to one’s daily diet. 

Drinking olive oil on its own in the morning on an empty stomach helps you better enjoy its touted health benefits. Experts note that the recommended daily intake (RDA) of extra virgin olive oil is 40 milliliters, which covers the amounts drank on its own or the amounts used in cooking. 

With its flavor considered, polyphenol-rich olive oils can add flavor and depth to any dish you choose, whether you use it to fry, sauté, roast, bake or drizzle it as a finishing touch. Restaurants often add this to dishes to give them more flavor and depth. 


Does drinking olive oil make me gain weight?

Olive oil is fat, and while it is generally healthy and recommendable, consuming it in excess will result in weight gain.

Does drinking olive oil benefit the skin?

Yes. Olive oil benefits the skin by hydrating, exfoliating, preventing inflammation, and reducing the appearance of wrinkles and fine lines.

Does drinking olive oil relieve constipation?

Yes, it can. One 2015 study found that daily doses of olive oil were effective in improving the symptoms of constipation.

Why should I take olive oil in the morning?

Experts believe that taking olive oil on an empty stomach first thing in the morning will help better absorb all of its nutrients. It also helps to detoxify the body from the effects of bad diet habits and can improve digestion. 


Olive oil does more than add an interesting twist to your dishes; drinking it on its own can be a simple and effective way to achieve overall health thanks to its many health benefits. Following the tips and recommendations outlined in this article, you can choose the best olive oil for your daily drinking needs and enjoy its many benefits.

Disclaimer: this article does not constitute or replace medical advice. If you have an emergency or a serious medical question, please contact a medical professional or call 911 immediately. To see our full medical disclaimer, visit our Terms of Use page.

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