Scroll through wellness TikTok long enough and you'll see it: someone taking a shot of olive oil like it's the secret to eternal health. Celebrities and influencers swear by it as part of their morning routines, claiming everything from glowing skin to better digestion.

And sure, olive oil is legitimately good for you. It's rich in monounsaturated fats, loaded with antioxidants, and linked to better heart health, reduced inflammation, and even improvements in skin quality. 

But here's the question no one's asking: do you actually need to shoot it straight to get these benefits?

Melissa Mitri, registered dietitian at Welltech, breaks down the olive oil hype and shares smarter ways to work it into your routine.

Why Olive Oil Became a Wellness Obsession

"Olive oil offers a long list of benefits when consumed properly," Mitri explains. "Besides its monounsaturated fats and antioxidants, olive oil contains essential vitamins like E and K1, so it's no surprise it's rising in popularity."

The Mediterranean diet, consistently ranked as one of the world's healthiest eating patterns, puts olive oil front and center. Studies have shown it supports cardiovascular health, helps manage cholesterol levels, and may even play a role in brain health as we age.

So the wellness crowd isn't wrong about olive oil being beneficial. They're just making it way more dramatic than it needs to be.

"But let's be honest," Mitri adds, "not everyone wants to down a shot of olive oil first thing in the morning. Luckily, there are more enjoyable and creative ways to get your daily dose."

How Much Olive Oil Do You Actually Need?

Before you start pouring olive oil on everything, here's the baseline: most adults benefit from about one to two tablespoons (15-30ml) of extra virgin olive oil per day. That's your sweet spot.

"The recommended daily dose for most adults is between 15-30ml, with extra virgin olive oil being the gold standard," dietician notes. "Remember too that one tablespoon contains around 120 calories, roughly the same as a slice of whole wheat bread, which is something to consider if you're monitoring your intake."

When it comes to calorie-dense products like olive oil, a little goes a long way, and more isn't necessarily better, especially if you're watching your overall calorie intake.

5 Non-Obvious Ways To Enjoy Olive Oil

In your coffee

This one sounds weird until you try it. Blend a tablespoon of extra virgin olive oil into your morning coffee for a creamy texture and a subtle, nutty flavor that's surprisingly pleasant.

"As an added bonus, the healthy fats slow caffeine absorption, giving you a steadier energy release throughout the day," Mitri explains. No mid-morning crash, just smooth, sustained energy.

In your tea

Not a coffee drinker? No problem. "Stirring a teaspoon into herbal or green tea with lemon or ginger is a great addition to help balance the flavor," says Mitri.

It won't dissolve the way milk or cream does (olive oil is, after all, oil), but a quick froth or vigorous stir helps it blend surprisingly well. The result is a richer, more satisfying cup.

In yogurt or smoothies

This is probably the easiest way to sneak olive oil into your diet. "Stir one tablespoon of olive oil into Greek yogurt, then add natural sweeteners like honey and toppings like banana and berries, for a tasty breakfast or dessert option," expert suggests.

It works just as well in smoothies. Toss it in with your usual fruits, greens, and protein powder, and you won't even taste it. 

"Plus, the healthy fats from the olive oil can actually boost your absorption of nutrients from fruits and veggies," Mitri notes. Fat-soluble vitamins like A, D, E, and K need fat to be properly absorbed, so you're getting more bang for your buck.

Over vanilla ice cream

Yes, really. "As the weather warms up, why not try adding a tablespoon of olive oil over vanilla ice cream?" Mitri suggests. "The combination of the slightly peppery flavor of the oil pairs really well with the sweetness of the ice cream. Add a pinch of sea salt too for an extra twist."

This one sounds bougie, but it's actually a classic Italian dessert move. The high-quality olive oil adds depth and complexity to the simple sweetness of vanilla. It's indulgent in the best way.

In savory oats

If sweet breakfasts aren't your thing, this is your move. "Savory oats are a great breakfast option for those who prefer something hearty and a little less sweet," the expert explains. "Including a tablespoon of olive oil introduces an extra health kick and also blends well with toppings like avocado, eggs or sautéed greens."

Think of it as a warm, comforting bowl that feels more like a meal than typical oatmeal. The olive oil adds richness without heaviness.

Takeaway

The Mediterranean diet is one of the healthiest eating patterns for a reason, and olive oil is a big part of why it works. Adding it to your routine doesn't require drama or a morning ritual that feels like a dare.

"Just remember though, like with anything, moderation is key," Mitri concludes. "Olive oil is still high in calories, and consuming too much can lead to digestive discomfort, so introduce it in small amounts to reap its rewards."

The benefits are real. You just don't need to force it down. Pick the method that fits your routine, and you'll actually enjoy reaping the rewards.