Kourtney Kardashian Drinks Olive Oil Every Morning, And a 28-Year Harvard Study Backs Her Choice
Kourtney Kardashian starts each day with a tablespoon of extra virgin olive oil on an empty stomach — and a 28-year Harvard study tracking more than 92,000 adults suggests the habit carries real health benefits worth knowing about.
Kardashian documents the routine on Poosh, tying it to gut health and digestion. Jennifer Lopez has publicly credited healthy fats including olive oil as part of her skin and longevity routine, and Gwyneth Paltrow has long been associated with olive oil through Goop. The celebrity endorsements put olive oil shots in the spotlight. The research, though, stands entirely on its own.
What the 28-Year Harvard Study Found
A study published in JAMA Network Open tracked more than 92,000 adults over 28 years and found that consuming more than 7 grams of olive oil per day — just over half a tablespoon — was linked to a 28% lower risk of dementia-related death.
Notably, that association held regardless of overall diet quality. Even participants whose broader diets were unremarkable still saw the benefit. The 7-gram daily threshold is modest and well within reach for anyone who cooks with olive oil or uses it in a dressing.
What Olive Oil Does for Heart Health and Inflammation
Brain health isn’t the only area where EVOO has earned its research credentials. A 2025 systematic review published in Nutrients found that a Mediterranean diet rich in extra virgin olive oil lowers the risk of illnesses tied to oxidative stress, chronic inflammation and weakened immunity, including cancer and cardiovascular disease.
The European Food Safety Authority confirms that olive oil’s polyphenols help protect blood lipids from oxidative damage. The compounds responsible are hydroxytyrosol and oleocanthal, which function as potent anti-inflammatory antioxidants and are what separate high-quality EVOO from refined versions.
What the Science on EVOO Does Not Support
The shot ritual has no distinct research behind it. Benefits documented in studies are tied to regular EVOO consumption generally, not to any specific delivery method. Taking it on an empty stomach versus with food makes no meaningful difference in how your body processes it.
Claims about olive oil improving skin or boosting energy extend well beyond what the research has established. Stick to what the data actually shows: heart health, brain health and inflammation.
How to Choose a Quality Olive Oil
Not all olive oils are equal, and label distinctions matter more than most shoppers realize. The research specifically points to cold-pressed, extra virgin, high-polyphenol oils. Here’s what each means in practical terms:
- “Extra virgin” indicates the oil was mechanically extracted without chemical processing, preserving more of the beneficial compounds
- “Cold-pressed” means lower-temperature processing, which further protects polyphenol content
- A harvest date on the bottle tells you how fresh the oil is — potency decreases over time, so fresher is better
- Dark glass or tin packaging protects against light degradation, which breaks down polyphenols on store shelves
How Much EVOO You Actually Need Each Day
You don’t need a morning shot ritual to reach the research threshold. Just over half a tablespoon per day was all it took in the Harvard study to see a 28% lower risk of dementia-related death. Cooking with olive oil, drizzling it over vegetables, or whisking it into a salad dressing all count toward that 7-gram daily target. Consistency over time is what the data supports — not a specific morning routine.
This article was created by content specialists using various tools, including AI.
