Benefits of Drinking Olive Oil Before Bed According to Science
Fact checked by Ievgeniia Dobrynina
Ievgeniia Dobrynina is the Head of Nutrition and a fact checker at Unimeal.
It's no secret that if you want to be healthy, you need to eat right. Part of eating right is ensuring you get enough healthy fats in your diet. Olive oil is one of your pantry's most versatile kitchen ingredients. It is delicious and healthy and can be enjoyed in many different ways. It's great in salad dressings, a marinade for meat, sauté veggies, or even a dip for breadsticks.
But did you know that olive oil has other uses and that drinking it can have numerous positive effects on your body and mind? So, let's get right to it! What are these benefits? Is it good to drink olive oil before bed? How much should you drink daily—and is doing so safe? Let's find out!
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The benefits of drinking olive oil before bed
Olive oil has been used for centuries as an all-natural remedy for various health issues. And according to science, taking a shot of olive oil before bed can do wonders for your health. Let's take a look at the benefits of drinking olive oil before bed:
1. Get better sleep
Research suggests that oleic acid (an omega-9 fatty acid) found in olive oil 3G. Irmisch, D. Schläfke, W. Gierow, S. Herpertz, J. Richter. (2007, Jan). Fatty acids and sleep in depressed inpatients. Prostaglandins Leukot Essent Fatty Acids. DOI:10.1016/j.plefa.2006.09.001helps your body to release melatonin, the hormone that controls your sleep-wake cycle, meaning it tells your body when it's time to wake up or go to sleep. So If you're having trouble getting to sleep, staying asleep, or waking up feeling groggy and out of sorts, try taking olive oil at night. This will help your body relax and get into a natural rhythm so you can get the rest it needs.
2. May help in weight loss
Extra virgin olive oil is a rich source of monounsaturated fatty acids6K. C. Wright. (2022, Sept). The benefits of adding a drizzle of olive oil to your diet. American Heart Association News. Retrieved from https://www.heart.org/en/news/2022/09/28/the-benefits-of-adding-a-drizzle-of-olive-oil-to-your-diet, which help to increase the amount of fat you burn throughout the day. Instead of storing fat, your body uses it for energy. It also helps to balance insulin levels in your blood and reduce inflammation, which are both factors that contribute to weight gain. Because monounsaturated fatty acids are slow-digesting, they don't cause spikes in blood sugar or insulin levels. This can keep you from feeling hungry after eating and prevent overeating later.
3. Improves skin quality and elasticity
Studies found that olive oil can increase skin quality and elasticity, and it does so in two ways: by increasing collagen production and by decreasing inflammation1T. K. Lin, L. Zhong, J. L. Santiago. (2018, Jan). Anti-inflammatory and skin barrier repair effects of topical application of some plant oils. Int J Mol Sci. DOI:10.3390/ijms19010070. Collagen gives our skin structure and strength, so if there's more of it in our bodies, our skin becomes stronger. Inflammation can cause acne, wrinkles, and age spots, so reducing inflammation will keep those pesky wrinkles at bay. In addition, the antioxidants in olive oil have been shown to protect against free radicals produced by UV rays from sunlight or pollution1T. K. Lin, L. Zhong, J. L. Santiago. (2018, Jan). Anti-inflammatory and skin barrier repair effects of topical application of some plant oils. Int J Mol Sci. DOI:10.3390/ijms19010070 and thus may help prevent premature aging, which means you'll have more youthful-looking skin.
4. It may help reduce inflammation
Inflammation is a natural process in the body that helps us fight off infection and heal injuries. Research has shown4Howard E. LeWine. (2021, Nov). Is extra-virgin olive oil extra healthy? Havard Health. Retrieved from https://www.health.harvard.edu/nutrition/is-extra-virgin-olive-oil-extra-healthy that consuming extra virgin olive oil may help reduce inflammation, which can lead to chronic conditions like heart disease and diabetes. One study also suggested that oleic acid, the primary fatty acid found in olive oil, can reduce levels of some inflammatory markers2S. Yoneyama., et al. (2007, May). Dietary intake of fatty acids and serum C-reactive protein in Japanese. J Epidemiol. DOI:10.2188/jea.17.86, which are proteins or fats released by your body in response to inflammation. Examples include C-reactive protein (CRP) and interleukin-6 (IL-6).
5. It may boost immunity
According to a recent study5M. R. Bilal., et al. (2021, August). Olive oil: Nutritional applications, beneficial health aspects and its prospective application in poultry production. Frontiers in Pharmacology. DOI:10.3389/fphar.2021.723040, drinking olive oil can help boost your immune system by increasing the levels of cytokines, a group of proteins released by cells in your immune system to help control inflammation and infection. Cytokines are important because they help your immune system fight off infections.
Can olive oil speed up weight loss?
Taking olive oil at night can help your body burn fat faster and increase your metabolism, which means you'll burn more calories throughout the day, even when you're not exercising. It also helps reduce cravings, so you'll be less tempted to snack on unhealthy foods that might sabotage your diet efforts.
Is it safe?
Yes, it's safe and healthy to drink olive oil. But It's important to note that not all olive oil is created equal. Some brands may be made from low-quality olives (or other ingredients) that are processed using chemicals or heat treatments that damage their nutritional value. So, you may want to ensure you're buying extra virgin olive oil with no additives or artificial ingredients as part of an overall healthy lifestyle plan.
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While there is no exact measurement to get the maximum benefits of olive oil, experts recommend taking between one to two tablespoons of olive oil before bed. But remember that drinking too much olive oil at once could upset your stomach. So make sure not to go overboard.
What is the best time to drink olive oil?
For best results, consume your olive oil 30 minutes before you go to sleep or in the morning after waking up on an empty stomach. This gives your body ample time to digest and absorb all that healthy fat. Also, be sure not to eat for an hour before and not to drink for 15 minutes before and after.
Conclusion
If you want to get more sleep, improve your skin and hair, or feel healthier, drinking a shot of olive oil before bed might be a great way to start. You can drink it by itself or add it to a smoothie, whatever works best for your schedule. Just remember: the key here is moderation because too much olive oil can upset your stomach. So go ahead: pour yourself a shot of olive oil before bed and let the benefits flow into your life.
Unimeal does not diagnose or suggest treatments. Any description of the diet, training plan or supplement should be discussed with your current physician or nutritionist. This article does not address specific conditions and is simply meant to provide general information on healthcare topics. Following any advice is at your own initiative and does not impose any responsibility on the blog authors for your health and safety.
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