What Happens When You Take Two Tablespoons of Olive Oil Each Morning as a Daily Wellness Habit

Feeling stiff when you wake up, mentally drained before the day even starts, or simply not quite yourself has become a quiet normal for many people. You push through fatigue, occasional joint discomfort, restless nights, and low mood, telling yourself it is just stress or aging. But over time, these small signals can add up and leave you wondering if there is something simple you are missing in your daily routine. There is a surprisingly humble kitchen staple that researchers have studied for years, and the way you use it each morning might change how you feel over time.

Let us explore what science really says and why this simple habit has captured so much attention.

Why Olive Oil Has Been Called Liquid Gold for Centuries

 Olive oil, especially extra virgin  olive oil, has been a cornerstone of the Mediterranean diet for thousands of years. Populations in regions like Greece and Southern Italy have traditionally consumed it daily, often as their primary source of fat.

Research published in major nutrition journals has consistently shown that diets rich in olive oil are associated with better heart health, balanced inflammation levels, and overall longevity. The key lies in its unique composition:

• Monounsaturated fats, particularly oleic acid
• Polyphenols, which act as antioxidants
• Vitamin E, known for supporting cellular health

But here is where it gets interesting. While most people use olive  oil in cooking or salad dressings, some choose to take one to two tablespoons on an empty stomach in the morning. Why?

The Morning Routine Concept: Why Timing May Matter

Taking olive oil in the morning is not about magic. It is about consistency and absorption.

When consumed on an empty stomach:

• The digestive system can absorb fats efficiently
• Polyphenols may be more readily available
• It can gently stimulate digestion

Some small studies suggest that healthy fats in the morning may help stabilize blood sugar levels throughout the day, especially when paired with a balanced breakfast. Stable blood sugar is closely linked to steady energy and mood.

But that is not all.

Potential Benefits of Taking Olive Oil in the Morning

Let us break this down clearly and responsibly. Olive oil is not a cure. It does not replace medical treatment. However, research suggests it may support several aspects of wellness.

1. Supporting Joint Comfort and Mobility

Olive oil contains compounds with anti inflammatory properties. Chronic low grade inflammation has been linked to joint discomfort and stiffness.

Some studies indicate that people who follow Mediterranean style eating patterns report better joint comfort compared to those who consume more processed fats. Polyphenols in olive oil may play a role in modulating inflammatory responses.

In practical terms, this means a daily habit may contribute to overall joint support when combined with:

• Regular movement
• A balanced diet rich in vegetables
• Adequate hydration

But remember, this is part of a bigger lifestyle picture.

2. Encouraging Balanced Mood and Mental Clarity

You may have heard claims about olive oil helping with anxiety or low mood. While we must be careful not to overstate this, there is scientific context worth noting.

Healthy fats are essential for brain structure and function. The brain is composed largely of fat, and monounsaturated fats are considered supportive for cognitive health.

Research has shown that Mediterranean dietary patterns are associated with lower rates of mood related challenges. Scientists believe this may be due to:

• Reduced inflammation
• Better cardiovascular health
• Stable blood sugar levels

When blood sugar swings wildly, mood often follows. A morning source of healthy fat may help smooth that curve.

Still, olive oil is not a replacement for professional mental health care. It is simply one supportive factor among many.

3. Promoting Digestive Comfort

Here is something many people notice quickly. Olive oil can gently stimulate the digestive tract.

It may help:

• Encourage bile production
• Support smoother bowel movements
• Reduce occasional constipation

Because it lubricates the digestive system naturally, some individuals report feeling less bloated or sluggish after incorporating it into their morning routine.

However, more is not better. Excessive intake can cause digestive upset.

4. Supporting Heart Health

This is where the strongest scientific evidence exists.

Large studies, including those examining Mediterranean populations, consistently show that olive oil consumption is associated with:

• Healthier cholesterol balance
• Improved endothelial function, which refers to blood vessel health
• Reduced markers of inflammation

Replacing saturated fats with monounsaturated fats like those in olive oil is widely recommended by heart health organizations.

So when you take two tablespoons in the morning, you are essentially front loading your day with a heart supportive fat source.

But Wait. Is Two Tablespoons the Right Amount?

Here is the part many people overlook.

Two tablespoons contain about 240 calories. That is not insignificant. If you add it on top of your normal intake without adjusting anything else, it could contribute to unwanted weight gain over time.

Instead, think of it as a swap, not an addition.

For example:

This keeps your overall energy intake balanced while still benefiting from olive oil.

Choosing the Right Olive Oil

Not all  olive oils are equal.

To maximize potential benefits:

• Choose extra virgin olive oil
• Look for a harvest date
• Store it in a dark bottle away from heat
• Aim for a fresh, slightly peppery taste

The peppery sensation often indicates higher polyphenol content.

And here is something many people miss. Heating olive oil repeatedly at very high temperatures can reduce some of its beneficial compounds. Using it raw in the morning preserves more of those natural antioxidants.

Step by Step Guide to Starting This Habit Safely

If you are curious and want to try it, here is a simple approach.

Step 1
Start with one tablespoon for the first week to see how your body responds.

Step 2
Take it plain or mix it with a squeeze of fresh lemon  juice if you prefer the taste.

Step 3
Wait about 15 to 20 minutes before eating breakfast.

Step 4
Pair it with a balanced meal that includes protein and fiber.

Step 5
Monitor how you feel over two to four weeks.

Keep a simple journal noting:

• Energy levels
• Digestive comfort
• Joint stiffness
• Mood stability

This helps you evaluate realistically rather than relying on hype.

Common Myths You Should Ignore

There is a lot of exaggerated information online. Let us clear up a few misconceptions.

Myth 1 Olive oil alone can eliminate chronic pain
Reality It may support overall inflammation balance but is not a medical treatment.

Myth 2 More is better
Reality Excessive intake can lead to digestive upset and excess calorie consumption.

Myth 3 It works overnight
Reality Nutritional habits usually show effects over weeks or months.

The truth is far less dramatic but far more sustainable.

Who Should Be Cautious?

While olive oil is generally safe for most people, you should speak with a healthcare professional if you:

• Have gallbladder conditions
• Are on a medically prescribed low fat diet
• Experience persistent digestive discomfort
• Are managing complex medical conditions

Listening to your body is always essential.

The Bigger Picture: Lifestyle Still Matters Most

Here is the part that often gets overlooked.

Olive oil is powerful because it is part of a broader pattern. Research consistently highlights that the Mediterranean lifestyle includes:

• High intake of vegetables and fruits
• Whole grains and legumes
• Regular physical activity
• Social connection and stress management

Adding olive oil without addressing sleep, stress, and overall diet limits its potential.

But when combined with healthier habits, it can be a meaningful piece of the puzzle.

And this brings us back to the open loop from the beginning.

The real secret is not the oil itself. It is the ritual. Taking a moment each morning to nourish your body intentionally sets the tone for better decisions throughout the day. That psychological shift may be just as important as the nutrients in the spoon.

Conclusion

Taking two tablespoons of extra virgin olive oil each morning is a simple habit rooted in centuries of tradition and supported by modern nutritional research. While it is not a cure or miracle solution, it may support joint comfort, digestive regularity, heart health, and steady energy when integrated into a balanced lifestyle.

The key is moderation, quality, and consistency. Most importantly, view it as one supportive habit among many that contribute to long term wellness.

Frequently Asked Questions

1 Is it safe to take olive oil every morning?

For most healthy adults, moderate daily consumption of extra virgin olive oil is considered safe. However, individuals with specific medical conditions should consult a healthcare professional.

2 Can olive oil help with occasional joint discomfort?

Some research suggests that diets rich in  olive oil may support healthy inflammation levels, which can influence joint comfort. It should not replace medical evaluation or prescribed care.

3 Should I take olive oil before or after breakfast?

Many people choose to take it on an empty stomach for absorption and digestive stimulation. However, it can also be consumed with food. Consistency matters more than exact timing.

Disclaimer This article is for informational purposes only and does not constitute medical advice. Always consult a qualified healthcare professional before making significant changes to your diet or health routine.