Kourtney Kardashian Drinks Olive Oil Every Morning: The Truth About Benefits and How To Pick a Good One
Kourtney Kardashian starts every morning with a tablespoon of extra virgin olive oil on an empty stomach, documenting the habit on Poosh and crediting it with supporting gut health and digestion. Jennifer Lopez has pointed to healthy fats including olive oil as part of her longevity routine. Gwyneth Paltrow has long been linked to the ingredient through Goop.
The celebrity endorsements are easy to scroll past. The science is harder to dismiss.
What a 28-Year Harvard Study Actually Found
A study published in JAMA Network Open followed more than 92,000 adults over 28 years and found that people who consumed more than 7 grams of olive oil daily — just over half a tablespoon — had a 28% lower risk of dementia-related death. That held true regardless of their overall diet quality.
The cardiovascular picture is equally strong. A 2025 systematic review in Nutrients confirmed that a Mediterranean diet rich in EVOO consistently lowers risk associated with oxidative stress, chronic inflammation and weakened immunity, including cancer and cardiovascular disease.
And in April 2026, researchers published findings in Microbiome journal from a two-year study of 656 adults showing that people who regularly consumed virgin olive oil had meaningfully better cognitive performance and more diverse gut bacteria than those using refined versions — one of the first studies to trace how olive oil works specifically through the gut-brain connection.
Why the Shot Ritual Isn’t the Point
The shot format Kardashian helped popularize has no distinct research supporting it as a method. What the studies document is consistent EVOO intake over time, full stop. Whether you take it straight, drizzle it or cook with it makes no meaningful difference to how your body processes the polyphenols.
Claims about instant energy or overnight skin changes are where the evidence gets genuinely thin. Heart and brain health are where the decades of data actually point.
The EVOO Bottle You Pick Changes Everything
This is where most people miss it. Not all olive oils deliver the polyphenols the research describes, and labels can mislead. Here’s what to look for:
- “Extra virgin” and cold-pressed on the label means no heat or chemicals were used in extraction, which preserves polyphenol content
- A harvest date rather than just an expiration date tells you how fresh the oil actually is — potency decreases over time
- Dark glass or tin packaging protects the oil from light degradation; clear bottles on bright shelves are a quality red flag
- Origin seals from Italy, Greece or Spain signal stricter regional standards than generic store brands
How to Make Daily Olive Oil Realistic
Half a tablespoon a day is all the research asks for. That’s a drizzle, not a commitment. Finish roasted vegetables or soup with a generous pour, use it as a dip with bread, toss it into a grain bowl or whisk it into a quick salad dressing. The evidence supports consistent daily intake — not a sunrise ritual with a shot glass.
This article was created by content specialists using various tools, including AI.
