-
Both olive oil and lemon juice are known for their health benefits, which include healthy fats, antioxidants, and vitamin C.
-
Experts assert that there’s no solid evidence indicating that mixing olive oil and lemon juice provides unique detoxification or weight-loss benefits.
-
Generally, drinking olive oil and lemon juice is safe for most individuals, although similar health benefits can be gained by incorporating these ingredients into regular meals instead.
Many individuals claim that starting the day with a combination of olive oil and lemon juice can significantly improve your skin, gut health, and overall well-being. So, what’s the deal with these morning shots, according to experts?
What Is An Olive Oil and Lemon Shot?
“An olive oil and lemon shot typically consists of 1-2 tablespoons of extra virgin olive oil mixed with fresh lemon juice,” notes a dietitian. It’s often taken first thing in the morning on an empty stomach and is popularized by wellness influencers as a helpful digestive, detoxifying, and weight-loss practice.
Individually, olive oil and lemon juice are nutrient-rich, offering healthy fats, antioxidants, and vitamin C.
Combining Olive Oil and Lemon Juice
Olive oil supplies healthy fats and antioxidants, while lemon juice brings vitamin C to the table. Here’s a glimpse of what happens in your body when you take an olive oil and lemon juice shot.
Olive Oil Effects
Olive oil is packed with monounsaturated fats, especially oleic acid, which has strong anti-inflammatory effects. “Moreover, extra virgin olive oil contains polyphenols and other bioactive compounds that have been linked with cardiometabolic and anti-inflammatory advantages in research,” says a dietitian from Consumer Health Digest.
Research has connected olive oil consumption with several health benefits, including a reduced risk of heart disease factors like high cholesterol and atherosclerosis. For instance, a 2021 study involving nearly 93,000 Americans found that those consuming over a half tablespoon of olive oil daily had a 14% lower risk of heart disease compared to those who didn’t.
Additionally, olive oil might aid in feeling fuller between meals and help in maintaining healthy blood sugar levels. “Healthy fats slow gastric emptying, making some individuals feel more satisfied after consumption, which can help with blood sugar balance and cravings throughout the morning,” states the dietitian.
In fact, an olive oil-rich diet could assist in regulating blood sugar and offer protection against type 2 diabetes. A 2022 review indicated that each additional 25-gram serving of olive oil daily was associated with a notable 22% decline in the risk of type 2 diabetes.
Lemon Juice Effects
The juice from a single lemon provides 18.6 milligrams of vitamin C, which is about 20.6% of the Daily Value (DV). Vitamin C acts as a powerful antioxidant that protects against cellular damage and is essential for collagen production and immune health.
Lemons are also high in citric acid and polyphenol antioxidants, which help fend off oxidative damage. Furthermore, citric acid might be beneficial for individuals dealing with kidney stones. Consuming lemon juice may help avert the occurrence of kidney stones by binding to urinary calcium, thereby lowering stone formation.
Combined Impact
“There’s no compelling evidence that mixing olive oil and lemon results in a distinct ‘detoxifying’ effect,” explains a dietitian. “Most benefits arise from the individual characteristics of each ingredient rather than a special synergy.” While combining them might make it easier to consume both, there’s no extra benefit, like enhanced nutrient absorption, derived from mixing them together.
Claimed Benefits vs. Reality
There’s a plethora of wellness claims regarding olive oil and lemon shots, but many are exaggerated.
Digestion Support
“Some report slight improvements in digestion simply due to increased healthy fat intake, better hydration, or becoming more mindful about morning nutrition,” states the dietitian.
Research indicates that polyphenols in extra-virgin olive oil may encourage the growth of beneficial bacteria such as Lactobacillus and Bifidobacterium, while inhibiting harmful bacteria.
“Detox” Claims
The dietitian clarifies that many viral claims, especially those related to “flushing toxins,” are overstated. “Your liver and kidneys are already quite adept at detoxification when properly nourished and hydrated,” she adds. “No single drink can substitute those systems.”
Weight Loss
While some suggest that olive oil and lemon juice shots can help with weight loss, the evidence supporting this is thin. Long-term olive oil consumption is correlated with less weight gain over time and a healthier body weight, likely due to its ability to promote satiety.
Nonetheless, adding these shots to your routine isn’t a guaranteed path to quick weight loss. Keep in mind, olive oil is calorie-dense, containing 126 calories per tablespoon.
Skin Health
Though olive oil and lemon shots are marketed for achieving radiant skin, it’s unlikely that this drink will significantly impact your skin, especially in the short term.
“Some claims about skin benefits likely come from vitamin C’s role in collagen synthesis, while olive oil contains antioxidants that may support skin health within a nutrient-rich diet,” explains the dietitian. However, she adds that the small amounts in lemon shots are unlikely to make a meaningful difference in collagen synthesis if you already consume enough.
Should You Try It?
A daily olive oil and lemon juice shot is generally safe for most individuals.
Yet, the dietitian points out that some may experience side effects like:
- Nausea or loose stools due to concentrated oil intake
- Increased calories if already consuming excess fats
If you enjoy these shots and they sit well with you, there’s no harm in including them in your morning routine. However, since combining them doesn’t yield special benefits, you could simply add lemon juice and olive oil into your diet in other enjoyable ways, like squeezing lemon juice into water or drizzling olive oil over salads, avocado toast, or even fresh fruits.
