If you’ve been on wellness TikTok lately, you’ve probably seen people taking olive oil shots first thing in the morning. And, I get it. It sounds a little odd and intense.
But when you combine high-quality extra virgin olive oil, fresh lemon juice, and a pinch of cayenne pepper, this simple 3-ingredient wellness shot recipe can actually support your body in some pretty powerful ways. The key is doing it right and understanding what it can (and can’t) do. Let’s break it down.
What Are Olive Oil Wellness Shots?
An olive oil shot is exactly what it sounds like—a small, concentrated mix of ingredients taken quickly, usually in the morning. It combines high quality extra virgin olive, fresh lemon juice, and cayenne pepper. It takes less than a minute to make, but the combination of healthy fats, antioxidants, and digestive support makes it more than just a trend.
Health Benefits of Olive Oil Shots
Lets get into some of the health benefits of these wellness shots. Keep in mind, this isn’t some “magic” potion or extreme detox. These offer solid health benefits and are intended to be taken on and off for health maintenance.
1. Supports Heart Health
Extra virgin olive oil is one of the most well-researched healthy fats out there. It’s rich in monounsaturated fats, which are known to:
- Support healthy cholesterol levels
- Reduce inflammation
- Promote overall cardiovascular health
This is one of the main reasons olive oil is a staple in Mediterranean-style eating—and why consistency matters more than anything.
2. Helps Reduce Inflammation
High-quality olive oil (especially early harvest) contains polyphenols, which act as powerful antioxidants in the body.
These compounds help:
- Combat oxidative stress
- Support joint and cellular health
- Reduce low-grade, chronic inflammation
If you’re focused on long-term wellness, this is a big one.
3. Supports Skin + Collagen Production
This combo is surprisingly great for your skin.
- Olive oil provides healthy fats that support hormone balance and skin hydration
- Lemon juice is high in vitamin C, which is essential for collagen production
Together, they help support your skin from the inside out—not just topically.
4. Aids Digestion and Gut Health
One of the most noticeable benefits people report is improved digestion.
Here’s why:
- Olive oil helps stimulate bile production, which is important for breaking down fats
- Lemon juice helps trigger digestive enzymes
This combination can help with:
- Bloating
- Sluggish digestion
- Occasional constipation
It’s a gentle, natural way to support your gut without overcomplicating things.
5. Boosts Circulation and Metabolism
The addition of cayenne pepper is small—but powerful.
Cayenne contains capsaicin, which may:
- Support healthy circulation
- Slightly increase metabolic activity
- Create a mild thermogenic effect (that warming feeling)
It’s not a magic fat-burning ingredient—but it does support overall metabolic function.
Olive Oil Shots Ingredients
This homemade wellness shot recipe only requires 3 simple ingredients.
- Extra Virgin Olive Oil: For a higher quality olive oil with higher polyphenol levels, opt for olive oils that are extra virgin, cold-pressed, organic, early harvested, and from a simple origin.
- Lemon Juice: For the most health benefits, use freshly squeezed lemon juice.
- Cayenne Pepper: For metabolism and circulation support.
How To Make These Olive Oil Wellness Shots
It’s as simple as adding 1 oz of olive oil to a glass jar along with 1 oz of freshly squeezed lemon juice and 1/8th of a tsp of cayenne pepper. Shake or mix it up and drink!
How To Meal Prep This Wellness Shot Recipe
I like to use these 2 oz glass jars. I fill half of the jar with olive oil and the other half with freshly squeezed lemon juice. Top it with the cayenne pepper. Add a lid and shake it up before taking it.
- Weekly Prep: I like to prep up to 6 of these and store them in the back of the fridge to take throughout the week. It does take about 15 minutes for them to defrost so keep that in mind!
- Make It Fresh: If you want to make it fresh, you can go ahead and fill the 2 oz glass jars with olive oil and add the fresh lemon juice and cayenne right before taking it.
FAQs
- Can I leave the cayenne pepper out? Absolutely! If you don’t do well with spice, you can definitely leave it out. It adds the metabolism boosting component. But, you’ll still reap all the benefits of the polyphenols in the olive oil and the Vitamin C plus digestive health with the lemon juice.
- When should I take these wellness shots? Ideally, you’ll want to take them first thing in the morning on an empty stomach, especially if you’re taking them for the digestive benefits. The oil and lemon juice will stimulate bile flow and boost digestive enzymes.
More Wellness Boosting Recipes
If you’re on the search for more wellness boosting recipes, here are a few of my favorites.
Olive Oil Shots Recipe
Video
Equipment
Ingredients
- 1 oz Extra Virgin Olive Oil (see notes)
- 1 oz Freshly Squeezed Lemon Juice
- 1/8 tsp Cayenne Pepper
Instructions
- Making It Fresh: Add 1 oz of olive oil to a jar along with 1 oz of lemon juice and 1/8th tsp of cayenne pepper. Shake or mix it up thoroughly. Take the shot immediately.
- Meal Prep It: Using seven 2 oz glass shot jars, add 1 oz of olive oil to each jar. Add 1 oz of fresh lemon juice to each jar. Add 1/8th tsp of cayenne pepper to each jar. Add a lid (go ahead and take one now) and store the rest in the back of the fridge. Tip: Remove from the fridge about 15 minutes prior to taking it to allow the lemon juice to thaw. Always shake thoroughly before taking it.
Notes
- Always use a high quality olive oil that’s organic, cold-pressed, early harvested, and from a single origin to maximize polyphenol content.
- Here are the 2 oz glass shot jars I use.
- If prepping them in advance, remove a single shot jar from the fridge 15 minutes prior to consuming it to allow the lemon juice to thaw it. Always shake thoroughly before consuming.
Wondering if avocado oil would be as beneficial?