If the numerous sojourns I have taken to Seoul have taught me anything, it is that there tends to be a single, defining beauty product or category that flies off the shelves every season. A mere few months ago, it was PDRN-centred skincare. Then it was earth-toned and grey-skewed blush. Now, it’s BB Lab’s Organic Olive Lemon Dual Shot—of which is touted as a convenient dupe of the recent trend making waves within the wellness space. That is, the act of consuming olive oil shots with a touch of lemon before bed.
“I have a teaspoon of olive oil and half a teaspoon of lemon juice every morning,” points out Marissa Yeo, marketing executive and fitness junkie. “I read somewhere that this combination helps clear out toxins as well as impurities that have accumulated in your body, and I have observed that I get a lot less bloated throughout the day.”
Granted, Yeo’s assessment is purely conjecture, at this point. As of today, there is still no strong scientific evidence to back up such claims according to professional nutrition experts.
“Though olive oil is known to be rich in monounsaturated fats, and extra-virgin olive oil in particular contains polyphenols with antioxidant properties, there aren’t studies on olive oil shots for gut and skin health to my knowledge,” points out Charlotte Mei, accredited nutritionist. “Some research suggests olive oil may help with constipation, but it doesn’t establish it as a general gut-healthy remedy. There’s also insufficient evidence that olive oil shots offer additional benefits over consuming it with food. Most of the stronger evidence concerns cardiovascular health and its use within a balanced dietary pattern, such as the Mediterranean diet.”
Annabelle Johnson, accredited practicing nutritionist and dietitian, is quick to agree. “So far, no research shows that drinking olive oil neat gives you any extra benefit over eating the same amount as part of your meals,” she reports. “Extra virgin olive oil is one of the most well-researched fats we have. Regular intake is linked to a lower risk of heart disease, and it’s rich in polyphenols, plant compounds with antioxidant and anti-inflammatory effects. What isn’t proven is the concept of the ‘shot’ itself.”
Does this mean you should be forgoing this trend entirely? We get the experts to weigh in on how you can partake—safely—and also to address the specific types to be consuming, potential risks and more.
How did this trend come about in the first place?
In line with Yeo’s testimonial, it seems the concept of olive oil shots and lemon juice was first conceived to help with gut concerns.
“I do believe the pairing draws on the popularity of lemon-water “detox” routines. Lemon juice contains vitamin C, which helps the body with producing collagen,” explains Mei. “That said, there isn’t established evidence that adding lemon to an olive oil shot will necessarily boost collagen production or visibly improve one’s skin.”
Does this mean you should be skipping out on olive oil shots completely?
In short? Yes. “The research generally supports around 1–2 tablespoons a day, and it’s worth noting that the benefits seen in studies came from people eating olive oil with their meals, not drinking it on its own,” clarifies Johnson. “When you use it in cooking or drizzle it over your food, it tends to replace less healthy fats, and it also helps your body absorb fat-soluble nutrients.”
Mei, too, is of the same mind. “My recommendation would be to consume it as part of one’s meals, rather than introduce it as a daily shot. So, say we take the Mediterranean diet as an example and adapt it to our South-East Asian context—that would mean a diet rich in vegetables, fruit, legumes, whole grains, nuts and seeds. Fish and poultry are to be featured in moderate amounts; flavour to come mostly from herbs, spices, and citrus rather than an over-reliance on salt; and finally, extra-virgin olive oil as a main source of added fat.”
What are the health risks or drawbacks to consuming olive oil shots?
Acid reflux and tooth enamel erosion are said to be some common side effects.
Beyond that, olive oil is still fat. “Each tablespoon is around 120 calories. This can add up over time if it’s on top of your usual diet rather than replacing other fats,” points out Johnson. “Ultimately, I’d encourage people to think of olive oil as part of a balanced, enjoyable diet, rather than a wellness ritual.”
Are there any specific types of olive oil you should be consuming?
“For culinary use, I’d recommend extra-virgin olive oil. It is unrefined, and generally contains more polyphenols and other antioxidant compounds than refined olive oil. It’s richer in flavour too,” states Mei. “It might also be useful to know that ‘light’ olive oil refers to its milder flavour and lighter colour, and not fewer calories. This is a misconception I often encounter with clients so I thought it might be worth mentioning.”
