You’ve probably seen the viral TikToks. Someone stands in a kitchen, tilts back a measuring spoon or a tiny espresso cup filled with golden liquid, and swallows it with a grimace. They claim it’s the "secret" to waking up without a headache after a night out. It sounds like one of those old-school European myths passed down by grandfathers in coastal towns, but the shot of olive oil before drinking has recently exploded into a mainstream wellness trend.
People swear by it. They say it "coats the stomach."
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But let’s be real for a second. If preventing a hangover was as easy as raiding the pantry for some Extra Virgin Olive Oil (EVOO), would the multi-billion dollar "hangover cure" industry even exist? The truth is a mix of basic biological physics, some genuine nutritional science, and a healthy dose of placebo effect.
The "Lining the Stomach" Myth vs. Biological Reality
The most common explanation you'll hear is that the oil "lines your stomach" so the alcohol can't get through. It sounds logical. Oil and water don't mix, right? So you'd think the oil creates a waterproof barrier.
That's not actually how human anatomy works.
Your stomach isn't a non-stick frying pan. It’s an incredibly active, muscular organ that churns its contents. A single tablespoon of oil isn't going to create a permanent, impenetrable shield against liquid ethanol. However—and this is the part where the myth meets reality—fat does significantly slow down gastric emptying.
When you have a high-fat substance in your stomach, the pyloric sphincter (the valve that lets food move into the small intestine) stays closed longer. Since the small intestine is where the vast majority of alcohol is absorbed into your bloodstream, keeping that alcohol trapped in the stomach for even a little bit longer can blunt the "spike" in your Blood Alcohol Content (BAC).
Why the speed of absorption matters
If you drink on an empty stomach, the alcohol hits your small intestine almost instantly. Your BAC spikes. You feel drunk faster, and your liver is immediately overwhelmed by the sudden influx of toxins. By taking a shot of olive oil before drinking, you’re essentially forcing your digestive system to hit the brakes. The alcohol trickles into your system rather than flooding it.
Is it unique to olive oil? Honestly, no. You could achieve a similar effect by eating a cheeseburger, a handful of nuts, or a slice of pizza. But the olive oil shot is fast, calorie-dense, and carries some specific polyphenols that other fats lack.
What the Science Says (And What it Doesn't)
We have to look at the work of researchers like Dr. Duane Mellor, a registered dietitian and senior fellow at Aston Medical School. He has pointed out that while slowing down absorption is a known physiological process, it doesn't mean the alcohol vanishes. You are still consuming the same amount of ethanol. Your liver still has to process every single drop.
The Mediterranean Context
In countries like Italy, Greece, and Spain, drinking is almost always accompanied by food—specifically foods rich in healthy fats. This isn't just a "hack"; it's a lifestyle. When people in these cultures take a shot of olive oil or eat oil-preserved snacks before wine, they are utilizing the Mediterranean Diet's focus on monounsaturated fats to manage how their body handles inflammation.
Olive oil is packed with oleocanthal, a natural phenolic compound. Interestingly, oleocanthal acts similarly to ibuprofen—it’s an anti-inflammatory agent. Since a hangover is, at its core, an inflammatory response and an oxidative stress event, there is a theoretical argument that the antioxidants in high-quality EVOO could help mitigate some of the cellular damage.
But don't get it twisted. A spoonful of oil isn't a superpower.
The Benny Blanco Effect and Social Media Hype
The trend got a massive boost when producer Benny Blanco mentioned it on The Tonight Show Starring Jimmy Fallon. He claimed that he learned the trick from Zayn Malik and that it allows him to drink without getting a hangover. This is where we need to be careful with "anecdotal evidence."
When a celebrity says something works, we want to believe it. It's easy. It's cheap. It's in the cupboard. But Blanco's "hack" is basically just a shortcut for "don't drink on an empty stomach."
The "Coating" Fallacy
If you look at the physics of it, alcohol is a solvent. It’s actually quite good at breaking down fats. If you take a shot of oil and then start slamming tequila, the alcohol is going to mix with that oil fairly quickly. You aren't "coated" for the night. You've simply given your stomach a heavy task to deal with before it moves on to the liquid.
Potential Downsides Most People Ignore
Nobody talks about the gastrointestinal risks.
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Taking a concentrated shot of olive oil before drinking can be a recipe for disaster for people with sensitive stomachs. Fat triggers the release of bile. If you dump a high dose of pure fat into an empty stomach, you might trigger:
- Sudden "urgency" (olive oil can act as a mild laxative).
- Nausea or "greasy" indigestion.
- Acid reflux, especially since alcohol already relaxes the esophageal sphincter.
Imagine being out at a nice bar and suddenly having to sprint to the bathroom because the oil "cleared the pipes" faster than it "lined the stomach." It happens more often than the influencers let on.
Comparing Olive Oil to Other "Pre-Game" Strategies
If the goal is to slow absorption and protect the liver, how does the oil stack up?
1. The Full Meal Strategy
Eating a balanced meal with protein, complex carbs, and fats is objectively better. The fiber in vegetables helps slow digestion even more than pure oil. A chicken avocado wrap is a much more effective "lining" than a shot of EVOO.
2. Hydration Multiplying
Most hangover symptoms come from dehydration and the depletion of electrolytes. Olive oil does nothing for your hydration levels. If you take the oil but forget the water, you're still going to wake up with a brain that feels three sizes too small for your skull.
3. The Milk Trick
In the UK and Ireland, an old wives' tale suggests drinking a pint of milk before the pub. This works on the same principle as olive oil—fat and protein slowing down gastric emptying. Milk is arguably easier on the palate for most people.
The Quality Factor: Not All Oil is Equal
If you are going to try this, don't use the cheap "light" olive oil meant for high-heat frying. That stuff is highly refined and stripped of the very polyphenols (like that oleocanthal we talked about) that make olive oil "healthy."
You want Extra Virgin Olive Oil that has a peppery kick at the back of the throat. That "burn" is actually the indicator of high antioxidant levels. If it doesn't tickle your throat, it's probably not doing much beyond adding calories.
Real-World Application: How to Actually Use This
If you’re dead set on trying a shot of olive oil before drinking, don't just wing it.
First, keep the dose small. One tablespoon is plenty. Anything more is just asking for a stomach ache. Second, do it about 20 to 30 minutes before your first drink. This gives the oil time to reach the duodenum and trigger the hormonal signals that slow down your stomach's motor.
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Does it work for everyone?
No. Metabolism is wildly individual. Some people have "fast" stomachs that will process the oil and move on in minutes. Others might find the oil sits heavy and makes them feel bloated all night.
The Nuance of "The Morning After"
Let's be clear about what olive oil cannot do.
- It cannot stop the production of acetaldehyde, the toxic byproduct of alcohol metabolism.
- It cannot prevent the sleep disruption caused by alcohol.
- It cannot stop the "rebound" effect on your central nervous system.
A hangover isn't just one thing; it's a symphony of bad events. Dehydration, low blood sugar, inflammation, and toxic buildup. Olive oil only addresses a tiny sliver of the "absorption" phase. It doesn't touch the rest.
Actionable Steps for Better Drinking Habits
Instead of relying on a "magic" shot of oil, use these science-backed steps to actually protect your body.
- Prioritize a high-protein, high-fat snack: If you can't do a full meal, try some Greek yogurt with nuts or a piece of salmon. It’s more effective than oil alone because of the added protein and fiber.
- The "One-for-One" Rule: For every alcoholic drink, consume 8 ounces of water. This is the only way to combat the vasopressin suppression that causes dehydration.
- Supplement with B-Vitamins: Alcohol depletes B-vitamins, especially B1 (thiamine) and B6. Taking a B-complex earlier in the day is often more helpful for brain fog than a shot of oil at night.
- Quality over Quantity: Congeners (impurities found in darker liquors like bourbon or red wine) worsen hangovers. Clearer spirits like high-quality vodka or gin generally result in less severe symptoms, regardless of whether you took an olive oil shot.
- Know your limit: No amount of olive oil will save you from the effects of ten drinks. The best "hack" is simply moderation.
Taking a shot of olive oil before drinking isn't total nonsense, but it isn't a miracle. It's a biological speed bump. It buys your liver a little bit of time by keeping the alcohol in your stomach longer. If you enjoy the taste and your stomach can handle the fat, go for it. Just don't expect it to cancel out a night of heavy partying.
The best way to avoid a hangover remains frustratingly boring: drink less, eat a real meal, and stay hydrated. Everything else is just a greasy distraction.