Viral Wellness Trend: Should You Drink Olive Oil and Lemon Juice Shots?
Influencers on platforms like TikTok and Instagram are championing a new wellness ritual: consuming shots of olive oil and lemon juice. They claim this combination offers glowing skin, improved digestion, and detoxification benefits. But is there scientific backing for these assertions? We consulted nutrition and health experts to separate fact from fad.
The Taste and Immediate Effects
For those curious about the flavor, mixing a tablespoon each of lemon juice and extra-virgin olive oil results in a bitter, pungent concoction. Some find it palatable, akin to a salad dressing without the greens. However, dietitian Michelle Routhenstein warns that the acidity from lemon and sharpness from oil can trigger acid reflux in sensitive individuals, though not everyone experiences this issue.
Health Benefits: What Does the Evidence Say?
Research indicates that olive oil, a staple of the Mediterranean diet, contributes to heart health. Consuming about four tablespoons daily as part of this diet—rich in vegetables, fish, and low in red meat—can reduce major heart events by 25%. Routhenstein explains that olive oil's monounsaturated fats help lower LDL cholesterol and maintain artery flexibility, while its polyphenols combat inflammation and cell damage.
Lemon juice provides a modest amount of vitamin C, around 6% of the daily requirement per tablespoon. However, the real synergy lies in combining these ingredients with other foods. For instance, olive oil enhances absorption of fat-soluble antioxidants from vegetables, and vitamin C aids iron uptake from leafy greens. Drinking them alone misses this nutritional boost.
Skin and Digestion Claims Under Scrutiny
Influencers tout skin benefits, but dermatologist Dr. Lauren Kole notes limited evidence. While the Mediterranean diet may alleviate inflammatory skin conditions like acne, this is often due to reducing high-glycemic foods rather than adding olive oil. Topical skincare with oleocanthal and vitamin C is more effective for skin health than dietary shots.
For digestion, olive oil can act as a natural lubricant, aiding constipation, and lemon juice may increase gastric juice production. Yet, excessive gastric acid can lead to ulcers or stomachaches, making caution advisable.
Who Should Avoid This Trend?
Dietitian Lauren Manaker highlights risks for specific groups. People with gallbladder issues, such as gallstones, might experience pain from olive oil stimulating bile production. Those with fat malabsorption or conditions like Crohn's disease could struggle to process the oil. Additionally, individuals on blood-thinning or glucose-lowering medications should consult healthcare providers due to olive oil's mild effects on blood clotting and sugar levels.
Expert Recommendations
Rather than drinking shots, experts suggest incorporating olive oil and lemon juice into meals, such as drizzling over salads. This maximizes nutrient absorption and avoids potential downsides. For most, the trend is low-risk if enjoyed in moderation, but it's not a miracle cure. As Routhenstein advises, focus on a balanced diet for lasting health benefits.
