This is what happened when I consumed a tablespoon of extra virgin olive oil every day for 35 days.

The one constant in my life has always been olive oil. As far back as I can remember, my mother always had a remedy for anything involving olive oil.

Drinking a tablespoon of extra virgin olive oil became one of my 30-day challenges, a series meant to promote little, sustainable, healthy habits.

In just a few months, I’ve tried everything from walking 10,000 steps daily to introducing lukewarm lemon water into my morning routine.

I will be releasing my thorough reviews in the next several days. I will also make sure to write about all the 30-day challenges I did this year so you may make them part of your New Year's goals.

But this time, it was all about olive oil.

Why Olive Oil?

Olive oil, particularly extra virgin, has long been treasured for its health advantages.

It’s a cornerstone of the Mediterranean diet, connected with lower cardiovascular mortality, extended lifespans, and flourishing health.

Research suggests its benefits extend far beyond heart health:

Rich in beneficial fats: It’s filled with monounsaturated fats (MUFAs) and polyunsaturated fats like omega-6 and omega-3, which help lower “bad” LDL cholesterol and maintain healthy cells.

Antioxidant powerhouse: Its strong antioxidant content combats chronic illnesses and lowers inflammation.

Gut health booster: Olive oil may improve digestion and reduce constipation.

Based on these benefits, a tablespoon a day felt like the appropriate dose.

What is olive oil?

Olive oil, a golden liquid fat produced from olives, has a rich history.

The olive tree presumably originated in Mesopotamia and spread to the Mediterranean.

Ancient Egyptians prized olives so much they included them in tomb offerings as long back as 2000 BC.

Nutritional Snapshot (per tablespoon of extra virgin olive oil):

Calories: 126

Total Fat: 14g (Monounsaturated: 10.4g, Saturated: 2.3g, Polyunsaturated: 0.97g)

Vitamin E: 13% of daily value (DV)

Vitamin K: 7% of DV

No cholesterol, sugar, salt, or gluten.

How Did I Consume It?

Instead of gulping it plain (not my style!), I incorporated olive oil into a daily smoothie:

1 cup 2% milk

1 scoop vanilla whey protein

1/3 cup oats

1 cup frozen wild blueberries

1 tablespoon extra virgin olive oil

This smoothie became my lunch—a nutrient-packed meal that kept me full and satisfied.

11 Proven Health Benefits of Olive Oil

Here’s what science says:

Regular olive oil consumption (approximately 1 tbs per day) will reduce blood pressure and protect your red blood cells in the long run.

Digestive: A tablespoon may clear up constipation and support gut health.

Skin and Hair Benefits: Loaded with vitamin E and antioxidants, it enhances your skin and strengthens your hair.

Weight Management: Olive oil can help manage hunger and battle obesity.

Brain Booster: Its neuroprotective characteristics may lessen the risk of Alzheimer’s and other mental diseases.

Diabetes Prevention: Regular ingestion lowers the risk of type 2 diabetes.

Anti-Inflammatory: The antioxidants in olive oil diminish inflammation, a root cause of many chronic diseases.

Cancer Risk Reduction: Studies show olive oil consumption may lower the risk of colon cancer.

It improves calcium absorption, which is highly crucial for strong bones.

Mediterranean diets rich in olive oil are associated with lower depression rates.

Some studies suggest it can help alleviate joint pain and stiffness.

My Results After 35 Days

So, did I feel like a whole new person after 35 days? Not exactly.

But little, perceptible changes made me believe in olive oil’s long-term promise.

I noticed relief from occasional constipation. This coincides with research indicating olive oil’s lubricating impact on the intestines【24†source】.

Adding this healthy fat to my program gives my body a continuous supply of fuel.

Since I already eat clean and use olive oil for cooking, it’s conceivable I was already getting many of its benefits before this experiment.

What surprised me most?

Constipation is more prevalent than people assume.

It's impacting roughly 34% of adults.

Olive oil’s capacity to fight this felt like a modest, silent superpower.

Tiny Experiment (Healthy) to Cure Chronic Constipation

The gut is the entrance to health or disease.” Edward F

The Science of Olive Oil: Studies and Surprises

One fascinating study I came across underlined the long-term benefits:

Participants consuming 4 tablespoons of extra virgin olive oil daily for 5 years had a 30% lower risk of heart disease compared to those on a low-fat diet.

Another perk? Its anti-inflammatory characteristics may aid patients with chronic illnesses or autoimmune problems.

What Did I Learn?

Consistency: You don’t need four teaspoons a day—start small.

Watch Out for Fakes: Shockingly, up to 70% of olive oil in U.S. markets may be adulterated. Look for products like Kirkland from Costco or ones accredited by the Olive Oil Commission.

Long-Term Mindset: The benefits of olive oil are cumulative. Commit for months or years, not just 30 days.

The Concluding Thoughts

My olive oil challenge taught me that sometimes, the most simple behaviors produce the highest health gains over time.

A tablespoon of olive oil might not give you quick six-pack abs or cure all ailments, but it’s a step toward a healthier heart, sharper mind, and happy gut.

Grandma always said,

“Don’t go cheap on what you put in your stomach or on your skin.”