[
    {
        "role": "user",
        "content": "Recently%2C%20I%20have%20seen%20news%20stories%20about%20people%20doing%20shots%20of%20olive%20oil%20every%20day.%20What%20is%20reported%20of%20the%20affects%20of%20that%20on%20their%20bodies%3F"
    },
    {
        "role": "assistant",
        "content": "Here\u2019s a detailed look at what the scientific literature and expert commentaries are saying lately about the trend of taking an olive oil \u201cshot\u201d every day\u2014its potential benefits, risks, and what to keep in mind.\n\n---\n\n## What Some People Claim\n\nThe daily olive oil shot trend often gets promoted with claims like:\n\n- **Better skin glow** and clearer complexion  \n- **Improved digestion**, gut health, or digestion stimulation  \n- **Circulation or \u201cdetox\u201d effects**  \n- **Heart health** and lower cholesterol  \n- **Anti-inflammatory effects**\n\nCelebrities and influencers (e.g. Hailey Bieber, Kourtney Kardashian) have discussed consuming a tablespoon of extra-virgin olive oil (often mixed with lemon) first thing in the morning as part of their wellness routines.([womenshealthmag.com](https://www.womenshealthmag.com/health/a71732849/olive-oil-shots-benefits/?utm_source=openai)) Some articles and wellness blogs suggest it boosts internal health, aids skin quality, etc.([whowhatwear.com](https://www.whowhatwear.com/beauty/hailey-bieber-olive-oil-shot?utm_source=openai))\n\n---\n\n## What the Research Supports (and What It Doesn\u2019t)\n\nStudies do generally support benefits from regular dietary olive oil intake (especially extra-virgin olive oil, EVOO), but not necessarily in \u201cshot\u201d form or as single servings outside of meals.\n\n**Measurable benefits include:**\n\n- **Reduced risk of heart disease and cardiovascular events.** Regular consumption is associated with lower rates of heart attacks, strokes, and mortality from cardiovascular causes.([pubmed.ncbi.nlm.nih.gov](https://pubmed.ncbi.nlm.nih.gov/24886626/?utm_source=openai))  \n- **Lower overall mortality.** Multiple prospective cohort studies show that higher olive oil intake is associated with lower risk of death from all causes, including cancer and respiratory disease.([jacc.org](https://www.jacc.org/doi/10.1016/j.jacc.2021.10.041?utm_source=openai))  \n- **Better outcomes for type 2 diabetes** and reduced risk of metabolic disease.([sciencedirect.com](https://www.sciencedirect.com/science/article/pii/S0261561422003557?utm_source=openai))  \n- **Inflammation / biomarkers.** Components like oleocanthal (in EVOO) act somewhat like mild anti-inflammatory agents (similar in mechanism to ibuprofen, though far less potent).([en.wikipedia.org](https://en.wikipedia.org/wiki/Oleocanthal?utm_source=openai))  \n\n---\n\n## The Gaps / Drawbacks\n\nTaking an olive oil shot daily may not necessarily amplify benefits, and there are potential downsides:\n\n- **Lack of evidence for \u201cshots\u201d specifically.** Research typically studies olive oil intake as part of overall diet rather than isolated daily spoonfuls. Experts caution there\u2019s no strong evidence that \u201cshots\u201d provide extra benefit beyond consuming olive oil with meals.([health.yahoo.com](https://health.yahoo.com/wellness/nutrition/healthy-eating/articles/shot-olive-oil-every-day-140000864.html?utm_source=openai))  \n- **Digestive issues.** Taking a tablespoon alone (particularly on an empty stomach) may cause stomach discomfort or mild digestive upset in some people.([womenshealthmag.com](https://www.womenshealthmag.com/health/a71732849/olive-oil-shots-benefits/?utm_source=openai))  \n- **Calorie load.** Olive oil is calorie-dense (~120 calories per tablespoon), so adding a shot without reducing other calories may lead to weight gain.([health.yahoo.com](https://health.yahoo.com/wellness/nutrition/healthy-eating/articles/shot-olive-oil-every-day-140000864.html?utm_source=openai))  \n- **Diminishing returns.** Studies suggest protective effects increase up to a certain point (around 20\u201325 grams per day), but beyond that, additional benefits level off.([pmc.ncbi.nlm.nih.gov](https://pmc.ncbi.nlm.nih.gov/articles/PMC9623257/?utm_source=openai))  \n\n---\n\n## What Experts\u2019 Take Is\n\nDietitians and health experts generally recommend:\n\n- Using olive oil as **part of meals** rather than taking it as a stand-alone shot. This allows for better absorption and integration into overall nutrition.([health.yahoo.com](https://health.yahoo.com/wellness/nutrition/healthy-eating/articles/shot-olive-oil-every-day-140000864.html?utm_source=openai))  \n- Focusing on **quality**: extra-virgin olive oil provides more polyphenols and antioxidants than heavily refined oils. Studien from PREDIMED show EVOO was associated with greater cardiovascular benefit compared to common olive oil.([sciencedirect.com](https://www.sciencedirect.com/science/article/pii/S0002870325003217?utm_source=openai))  \n- Being mindful of the **total fat / caloric balance**, especially if shots are on top of existing dietary fat intake.  \n\n---\n\n## Key Takeaways\n\nTo summarize what we know (and what remains speculative) as of now:\n\n| Benefit supported by good evidence | What\u2019s still speculative or unproven |\n|-------------------------------------|-----------------------------------------|\n| Heart health, reduced cardiovascular risk with regular olive oil intake | That \u201cshoots\u201d do more than simply consuming olive oil with meals |\n| Lower risk of type 2 diabetes, mortality risks in populations | Claims of glowing skin, \u201cdetoxing\u201d, or gut cleansing via shots alone |\n| Anti-inflammatory properties from EVOO polyphenols | Optimal dosing of a shot, or timing (empty stomach vs with food) |\n\n---\n\nIf you want, I can dig up what randomized controlled trials (RCTs) say specifically about \u201colive oil shots\u201d (as opposed to uso olive oil in the diet). Would you like me to find that?"
    }
]