Olive oil has earned its reputation as a nutritional powerhouse. For centuries, it has been a cornerstone of the Mediterranean diet, linked to longevity and robust health. Today, the growing interest in holistic wellness has reignited the question: how much olive oil per day should you consume to enjoy its benefits?
In this in-depth guide, we explore how much olive oil per day is safe and beneficial, how to use it correctly, and what leading nutritionists and medical journals say about daily olive oil intake. We’ll also discuss dosage based on age, health goals, and how Shkrela Olive Oil, a premium Albanian brand, provides the quality your health deserves.
What Is the Recommended Amount of Olive Oil Per Day?
According to experts from Harvard T.H. Chan School of Public Health, consuming one to two tablespoons of extra virgin olive oil daily (about 15–30 ml) provides optimal health benefits without leading to excessive calorie intake.
“Consuming around two tablespoons of extra virgin olive oil daily has been shown to reduce the risk of cardiovascular disease.”
– Dr. Frank Hu, Professor of Nutrition and Epidemiology, Harvard University
This dosage provides the ideal balance between nutritional gain and caloric intake.
Why Is Olive Oil Beneficial? A Look at Its Nutritional Profile
Understanding why olive oil is so effective starts with its core composition. High-quality extra virgin olive oil like Shkrela’s is packed with:
-
Monounsaturated fatty acids (MUFAs)
-
Vitamin E and K
-
Polyphenols such as oleuropein and hydroxytyrosol
-
Anti-inflammatory compounds like oleocanthal
These nutrients are what make olive oil one of the most effective natural oils for preventing chronic diseases and promoting cellular health.
A tablespoon of olive oil contains:
-
Calories: ~120
-
Fat: 14g (of which 10g are monounsaturated)
-
Vitamin E: 1.9 mg (13% of RDA)
-
Vitamin K: 8.1 mcg (7% of RDA)
Health Benefits of 1–2 Tablespoons of Olive Oil Per Day
1. Supports Cardiovascular Health
A 2020 study in the Journal of the American College of Cardiology confirmed that individuals who consumed more olive oil daily had a 14% lower risk of heart disease.
Olive oil helps:
-
Lower LDL (bad) cholesterol
-
Increase HDL (good) cholesterol
-
Reduce arterial inflammation
2. Boosts Cognitive Function
Researchers from Frontiers in Aging Neuroscience found that daily olive oil intake improves memory, focus, and even helps prevent Alzheimer’s disease in older adults.
3. Regulates Weight
Despite its calorie content, olive oil promotes satiety, meaning it helps you feel full longer. A review published in Lipids in Health and Disease concluded that olive oil does not contribute to weight gain when consumed in moderation.
4. Supports Digestive and Liver Health
One tablespoon of olive oil on an empty stomach can:
-
Stimulate bile flow
-
Ease bowel movements
-
Improve gut microbiota balance
Should You Drink Olive Oil or Use It in Food?
You can consume your daily olive oil in multiple ways:
-
As a salad dressing
-
Drizzled over vegetables or pasta
-
In a morning tonic with lemon
-
Mixed in a smoothie
-
Consumed directly, especially first thing in the morning
Regardless of how you consume it, always use cold-pressed extra virgin olive oil like that offered by Shkrela Olive Oil to guarantee maximum nutrient absorption.
How Much Olive Oil Per Day Is Too Much?
While olive oil offers numerous benefits, consuming more than three tablespoons (45ml) daily may be counterproductive, especially for people monitoring calorie intake.
Potential side effects of overconsumption include:
-
Unintended weight gain
-
Reduced omega-3 to omega-6 balance
-
Mild gastrointestinal discomfort in sensitive individuals
Stick to 1–2 tablespoons per day unless prescribed differently by a nutritionist.
Tailoring Olive Oil Dosage by Age and Health Needs
Children (Ages 3–12)
Half a tablespoon daily is usually sufficient. It supports brain development and improves fat-soluble vitamin absorption.
Teens & Adults
1–2 tablespoons daily can support cardiovascular, hormonal, and brain function. It also boosts antioxidant defense systems.
Older Adults (60+)
Two tablespoons per day can help reduce arthritis symptoms, prevent cognitive decline, and improve bone health.
Pregnant Women
One tablespoon daily supports fetal brain development, thanks to its healthy fats and Vitamin E.
When Is the Best Time to Take Olive Oil?
Although there’s no wrong time to consume it, some times are more effective:
-
Morning (empty stomach): Improves digestion and bile flow
-
Before meals: Reduces appetite and supports weight control
-
With meals: Enhances absorption of fat-soluble vitamins (A, D, E, K)
Taking olive oil before bed has also been linked to better overnight digestion and reduced acid reflux in some studies.
How to Choose the Right Olive Oil for Daily Consumption
Not all olive oils are created equal. If you’re consuming olive oil daily, quality is essential. Look for:
-
Cold-pressed production
-
Extra virgin classification
-
Low acidity (<0.8%)
-
Dark bottles or tins for UV protection
-
Single-origin traceability
Shkrela Olive Oil guarantees all of the above. Produced in the pristine olive groves of Albania, our oil offers purity, potency, and full transparency—perfect for your daily health ritual.
Scientific Studies on Daily Olive Oil Consumption
1. PREDIMED Study (2013)
A Mediterranean diet with olive oil reduced major cardiovascular events by 30%.
(Source: New England Journal of Medicine)
2. Harvard University (2022)
Replacing margarine and butter with olive oil reduced early death by 19%.
(Source: Harvard T.H. Chan School of Public Health)
3. European Journal of Clinical Nutrition (2017)
Regular olive oil consumption helps improve bone mineral density in postmenopausal women.
Shkrela Olive Oil: Your Trusted Source for Daily Health
At Shkrela Olive Oil, we believe your body deserves only the purest, healthiest olive oil. We produce first-cold-pressed extra virgin olive oil with full traceability from tree to bottle. Our Albanian groves are nurtured using traditional harvesting methods, ensuring every drop is rich in flavor and nutrients.
Daily consumption of Shkrela Olive Oil is not just a lifestyle choice—it’s a commitment to long-term health.
👉 Visit us at https://shkrelaoliveoil.com to discover our premium selection.
How Much Olive Oil Per Day Is Best?
To summarize:
The ideal amount of olive oil per day is 1–2 tablespoons (15–30 ml), preferably extra virgin and cold-pressed. This amount supports heart, brain, digestive, and immune health.
Always prioritize quality over quantity, and make sure the oil is stored properly in dark bottles and kept away from heat.
Make the switch to Shkrela Olive Oil—a brand committed to excellence, sustainability, and your well-being.