Take Two Tablespoons in the Morning: How a Simple Daily Habit May Support Bones, Nerves, Joints, Mood, and Sleep
Headlines often promise miracle cures, but lasting health rarely comes from magic—it comes from consistent, evidence-based habits. One such habit that has attracted attention for centuries is taking two tablespoons of extra-virgin olive oil (EVOO) in the morning. While it is not a cure-all and should never replace medical treatment, research and traditional use suggest that this simple routine can support bone health, nerve function, joint comfort, emotional balance, and sleep quality when combined with a healthy lifestyle.
Let’s look at what actually happens in the body and why olive oil earns its reputation.
1. Supporting Bone Health and Reducing Bone Pain
Bone pain is often linked to inflammation, mineral loss, or poor nutrient absorption. Extra-virgin olive oil is rich in polyphenols—powerful antioxidants that help reduce chronic inflammation, a key contributor to bone discomfort.
Studies associated with the Mediterranean diet (which relies heavily on olive oil) show better bone density and lower fracture risk, especially in older adults. Olive oil may help the body use calcium and vitamin D more efficiently, both essential for maintaining strong bones. While it won’t rebuild bone overnight, consistent use may help slow age-related bone loss and ease inflammation-related aches.
2. Nourishing Nerves and Supporting Nerve Function
Nerve problems often stem from inflammation, oxidative stress, and poor blood circulation. Olive oil contains healthy monounsaturated fats and antioxidants like oleuropein, which help protect nerve cells from damage.
Healthy fats are crucial for maintaining the myelin sheath, the protective coating around nerves that allows signals to travel properly. Including olive oil regularly may support nerve signaling and overall nervous system health—especially when paired with B-vitamin-rich foods, exercise, and good blood sugar control.
3. Protecting Cartilage and Joint Comfort
Cartilage wear is a major factor in joint stiffness and discomfort as we age. Chronic inflammation accelerates this process. Olive oil’s anti-inflammatory compounds work in a way similar (though much milder) to some anti-inflammatory medications—without the same risks when used in normal food amounts.
Polyphenols in olive oil may help slow cartilage breakdown, support joint lubrication, and reduce morning stiffness. This is why populations that consume olive oil daily often report better mobility and fewer joint complaints later in life.
4. Supporting Emotional Balance: Anxiety and Low Mood
The brain is nearly 60% fat, and the quality of fats we eat directly affects how it functions. Olive oil supports brain health by improving cell membrane flexibility, reducing oxidative stress, and supporting neurotransmitter balance.
Research links olive-oil-rich diets to lower rates of depression and anxiety, likely due to reduced inflammation and better blood flow to the brain. Stable blood sugar levels—another benefit of healthy fats—also play a role in emotional regulation and stress response.
While olive oil is not a treatment for anxiety or depression, using it regularly as part of a balanced diet may support emotional resilience and mental clarity.
5. Promoting Better Sleep and Relaxation
Insomnia is often tied to inflammation, stress hormones, and unstable blood sugar. Taking olive oil in the morning helps regulate metabolism throughout the day, which can lead to more stable energy levels and improved nighttime sleep.
Healthy fats support the production of hormones involved in sleep regulation, including melatonin precursors. By reducing systemic inflammation and supporting nervous system balance, olive oil may indirectly help the body relax more easily at night.
How to Use It Correctly
- Take 1–2 tablespoons of extra-virgin olive oil in the morning
- You can take it plain or mix it with:
- A little lemon juice
- Warm water
- Whole-grain toast or yogurt
Choose high-quality extra-virgin olive oil, cold-pressed and stored in a dark bottle. Heat and light destroy beneficial compounds.
Important Reality Check
Olive oil is supportive, not curative. It will not instantly erase chronic pain, nerve damage, depression, or insomnia. Results—if they occur—are gradual and depend on consistency, overall diet, movement, sleep habits, and existing medical conditions.
If you have gallbladder disease, digestive disorders, or are on medication, consult your healthcare provider before increasing fat intake.
The Bottom Line
Taking two tablespoons of extra-virgin olive oil in the morning is a simple, affordable, and time-tested habit that may support:
- Bone strength
- Nerve health
- Joint and cartilage comfort
- Emotional balance
- Healthier sleep patterns
It’s not a miracle—but when paired with balanced nutrition, physical activity, and medical care when needed, it can be a powerful ally in long-term wellness.
Sometimes, small daily choices make the biggest difference.
