Extra virgin olive oil (EVOO) has long been a cornerstone of the Mediterranean diet, praised not just for its rich flavour but also its potent health benefits. Today, its popularity has surged even further with viral wellness trends such as taking a daily “olive oil shot”. But what does the science say?

Let’s take a look at the evidence behind EVOO, from its impact on gut and skin health to blood sugar regulation, immunity, and beyond.

What Makes Extra Virgin Olive Oil So Special?

EVOO is made from the first cold press of olives, ensuring minimal processing and maximum retention of beneficial compounds – especially polyphenols, the powerful plant compounds known for their antioxidant and anti-inflammatory properties.

Unlike refined oils, EVOO contains the highest levels of these compounds, including oleocanthal, known for its natural anti-inflammatory effects similar to ibuprofen.

Evidence-Based Health Benefits of EVOO

1. Heart Health & Inflammation: The PREDIMED Study

One of the most comprehensive studies on the Mediterranean diet is the PREDIMED (Prevención con Dieta Mediterránea) study – a large-scale randomised trial involving over 7,000 participants at high risk of cardiovascular disease.

Published in the New England Journal of Medicine (2013), the study found that a Mediterranean diet supplemented with extra virgin olive oil significantly reduced the risk of major cardiovascular events (by around 30%) compared to a low-fat diet.

📖 Source: PREDIMED Study – NEJM

EVOO’s anti-inflammatory polyphenols and healthy monounsaturated fats contribute to reduced blood pressure, improved cholesterol profiles, and protection of blood vessels from oxidative stress.

2. Gut Health: Fuel for Your Microbiome

Professor Tim Spector, gut health expert and founder of the ZOE health programme, frequently highlights EVOO as one of the top foods for supporting the microbiome. Its polyphenols act as prebiotics, helping beneficial gut bacteria thrive.

In his book “Food for Life”, Spector notes that people who consume EVOO regularly tend to have more diverse and resilient gut microbiomes, which is linked to better overall health, weight stability, and reduced inflammation.

🗣️ “Extra virgin olive oil contains over 36 polyphenols which feed your good gut microbes and have anti-inflammatory properties.” – Dr Tim Spector

3. Skin Health & Oxidative Protection

EVOO is rich in vitamin E, a powerful antioxidant that protects skin cells from oxidative damage caused by pollution, UV radiation, and inflammation. According to Elizabeth Berger, skin health expert and clinical nutritionist, topical application and internal consumption of EVOO can both contribute to better skin texture, hydration, and reduced signs of ageing.

🗣️ “The anti-inflammatory compounds in extra virgin olive oil not only support gut integrity but also help reduce skin redness, flare-ups, and oxidative stress.” – Elizabeth Berger

4. Blood Sugar & Metabolic Health

Studies show that consuming EVOO with meals can reduce blood sugar spikes and improve insulin sensitivity. A 2015 study published in Nutrition & Diabetes found that adding EVOO to a high-glycaemic meal helped lower post-meal blood glucose and cholesterol levels.

📖 Source: EVOO and Blood Sugar – Nutrition & Diabetes

This makes EVOO a valuable food for managing Type 2 diabetes and preventing metabolic syndrome.

5. Boosting Immunity

Thanks to its anti-inflammatory and antioxidant effects, EVOO may also support the immune system. The polyphenols help reduce systemic inflammation, which is often at the root of chronic illness. Furthermore, a healthy gut microbiome – supported by EVOO – plays a critical role in immune function.

The Olive Oil Shot Trend – Is It Worth It?

You may have seen influencers downing tablespoons of olive oil each morning – but it’s worth noting this should only be done with high-quality extra virgin olive oil.

Here’s why:

• Refined oils lack beneficial polyphenols.
• Only EVOO retains the bioactive compounds that deliver health benefits.
• Low-grade oils can contain oxidised fats that are detrimental to health.

That said, shooting olive oil isn’t essential – and for many, it's not palatable. There are easier, tastier, and more sustainable ways to get your daily dose.

Easy Ways to Add More EVOO to Your Diet

• Drizzle it over roasted vegetables, salads, or soups.
• Use it in dips – think homemade hummus, baba ganoush, or a simple balsamic vinaigrette.
• Finish dishes with a splash – pasta, grilled fish, or even scrambled eggs.
• Swap it in for butter when baking (it works beautifully in cakes and muffins).
• Try it with fruit – a dash on peaches or oranges with sea salt and herbs is unexpectedly delicious.

What to Look for in a Good EVOO

• Cold-pressed and unrefined
• Dark glass bottle to protect from light
• Harvest date listed (ideally used within 12–18 months)
• Strong peppery taste – a sign of high polyphenol content

Final Thoughts

Whether you're drizzling it over vegetables or sipping a morning shot, high-quality extra virgin olive oil is one of the most versatile and evidence-backed foods for supporting your overall health.

From gut and skin health to blood sugar control and heart protection, the benefits are real – but always choose authentic EVOO and avoid refined alternatives.

Further Reading

• PREDIMED Study – NEJM
• Nutrition & Diabetes – EVOO and Blood Sugar
• ZOE – Dr Tim Spector on Gut Health
• Olive Oil Times – Polyphenols in EVOO

 

Photo by Roberta Sorge on Unsplash