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- Olive oil and lemon juice each offer health benefits, including healthy fats, antioxidants, and vitamin C.
- Experts say there is no strong evidence that combining olive oil and lemon juice creates special detox or weight-loss effects.
- Drinking olive oil and lemon shots is generally safe for most people, but similar benefits can be achieved by including these ingredients in regular meals.
Many people claim that combining olive oil and lemon juice in the morning can do wonders for your skin, gut health, and more. Here’s what to know about olive oil and lemon juice shots, according to experts.
What Is An Olive Oil and Lemon Shot?
"The olive oil and lemon shot is 1–2 tablespoons of extra virgin olive oil mixed with the juice of a fresh lemon," Robin Barrie Kaiden, MS, RD, CDN, CSSD, told Health. It's typically consumed first thing in the morning on an empty stomach and is promoted by wellness influencers as a digestive, detoxifying, and weight-loss ritual.
On their own, olive oil and lemon juice are healthy and provide a number of beneficial nutrients, such as healthy fats, antioxidants, and vitamin C.
Combining Olive Oil and Lemon Juice
Olive oil is a source of healthy fats and antioxidants while lemon juice provides vitamin C. Here’s what happens in your body when you take an olive oil and lemon juice shot.
Olive Oil Effects
Olive oil is a rich source of monounsaturated fats, particularly oleic acid, which has powerful anti-inflammatory properties. "Extra virgin olive oil also provides polyphenols and other bioactive compounds that have consistently been associated with cardiometabolic and anti-inflammatory benefits in research studies,” Johannah Katz, MA, RD, a dietitian from Consumer Health Digest, told Health.
Olive oil intake has been linked to a number of health benefits, including reducing heart disease risk factors such as high cholesterol and atherosclerosis, the buildup of plaque in the arteries. A 2021 study that included data on nearly 93,000 Americans found that those who consumed more than a half tablespoon of olive oil per day had a 14% lower risk of heart disease compared to people who didn’t consume olive oil.
Olive oil may also help you feel full between meals and support healthy blood sugar levels. "Because healthy fats also slow gastric emptying, some people feel more satisfied after consuming them, which may indirectly help with blood sugar balance and cravings throughout the morning," said Kaiden.
In fact, an olive oil-rich diet may support blood sugar regulation and help protect against type 2 diabetes. A 2022 review found that each additional 25-gram serving per day of olive oil was associated with a significant 22% reduction in the risk of type 2 diabetes.
Lemon Juice Effects
The juice of one lemon provides 18.6 milligrams of vitamin C, or 20.6% of the Daily Value (DV). Vitamin C functions as a powerful antioxidant, protecting cells against damage, and is necessary for collagen production and immune function.
Lemons also contain citric acid and polyphenol antioxidants, which protect against oxidative damage. The citric acid found in lemons can also be helpful for people with kidney stones. Lemon juice consumption may help prevent the recurrence of kidney stones by binding to urinary calcium, thereby reducing stone formation.
Combined Impact
"There’s no strong evidence that olive oil and lemon create a unique synergistic 'detoxifying' effect together," said Kaiden. "Most of the proposed benefits come from the individual properties of each ingredient rather than a special interaction between the two."
Combining olive oil and lemon juice can make consuming both a bit easier and more convenient, especially when done first thing in the morning. However, there is no special benefit, such as improved nutrient absorption, obtained from mixing olive oil with lemon juice.
Claimed Benefits vs. Reality
There’s no shortage of wellness claims surrounding olive oil and lemon shots. Unfortunately, most are exaggerated.
Digestion Support
"Some people notice mild improvements in bowel regularity or digestion simply because they’re increasing healthy fat intake, hydration, or becoming more intentional about morning nutrition habits," said Kaiden.
Some studies show that the polyphenols found in extra-virgin olive oil promote the growth of beneficial bacteria such as Lactobacillus and Bifidobacterium, while inhibiting the growth of potentially harmful bacteria.
“Detox” Claims
Kaiden explained that many of the viral claims, especially those about "flushing toxins," are exaggerated. "Your liver and kidneys already perform detoxification extremely efficiently when adequately nourished and hydrated," she said. "No single drink can replace those systems."
Weight Loss
Though influencers claim that drinking olive oil and lemon juice shots is helpful for shedding extra fat, there’s little evidence to support this. Studies show that long-term intake of olive oil is associated with less weight gain over time and healthier body weight, which may be due to its satiating effects.
However, this doesn’t mean that adding an olive oil and lemon juice shot to your day will result in significant or rapid weight loss. Olive oil is high in calories, providing 126 calories per tablespoon.
Skin Health
Though olive oil and lemon shots are promoted as a way to achieve glowing skin, it’s unlikely that adding this drink to your routine will have any significant effects on your skin, especially if taken short-term.
"Some of the skin-related claims likely stem from the fact that vitamin C plays an important role in collagen synthesis, while olive oil contains antioxidant and anti-inflammatory compounds that may help support overall skin health as part of a nutrient-dense dietary pattern," said Katz.
However, Katz explained that the small doses found in lemon shots are unlikely to meaningfully improve collagen synthesis if your diet already contains sufficient amounts.
Should You Try It?
A daily shot of olive oil and lemon juice is safe for most people.
However, Kaiden explained that some people may experience the following side effects:
- Acid reflux or GERD flare-ups from the lemon acidity
- Nausea or loose stools from concentrated oil intake
- Added calories if someone is already over-consuming fats overall
- Tooth enamel erosion over time from repeated acidic exposure
- GI discomfort in people with gallbladder issues or fat malabsorption concerns
If you enjoy olive oil and lemon juice shots and tolerate them well, then there's no harm in adding them to your morning routine.
However, since there are no special benefits to combining the two, you could simply add lemon juice and olive oil to your diet in other ways, such as squeezing a bit of lemon juice into your water and drizzling olive oil over salads, avocado toast, and even fresh fruit.
