Kourtney Kardashian’s Olive Oil Shot Habit Is Backed by Science—Here’s How to Do It Right

Kourtney Kardashian, 47, has a morning wellness ritual that sounds almost too simple: one tablespoon of extra virgin olive oil, taken straight on an empty stomach. She’s documented her olive oil shot habit on her platform Poosh, tying it to gut health and digestion. And she’s not the only one raving about the benefits of olive oil.

Jennifer Lopez, 56, has long credited healthy fats (including olive oil) as part of her skin and longevity routine. Gwyneth Paltrow, 53, has championed it through Goop. But here’s the part worth knowing: You don’t have to drink olive oil straight to get the health perks.

What the science says about extra virgin olive oil shots

The research behind extra virgin olive oil is genuinely impressive and it’s only getting stronger. The compounds behind most of the benefits are polyphenols, specifically hydroxytyrosol and oleocanthal, which act as anti-inflammatory antioxidants. These are what separate a high-quality EVOO from the refined versions you’ll find on most grocery shelves.

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A Harvard 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 daily (just over half a tablespoon) was linked to a 28 percent lower risk of dementia-related death, regardless of overall diet quality.

And in April 2026, Spanish researchers published findings from a two-year study showing that people who regularly consumed virgin olive oil had better cognitive performance and more diverse gut bacteria than those using refined versions. It’s one of the first studies to specifically examine how olive oil works through the gut microbiome to support brain function.

A 2026 narrative review published in the journal Medicina, analyzing over 25 years of research, also found that EVOO and the Mediterranean diet are consistently associated with lower rates of cardiovascular disease, cognitive decline, obesity and cancer.

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What the olive oil shot trend gets wrong

With Kardashian’s Camp Poosh back at Coachella Valley this April, the olive oil shot is having another social media moment. But most wellness accounts skip an important detail: The research supports EVOO consumption in general, not the “shot” format specifically.

Taking it straight on an empty stomach vs. paired with food makes no meaningful difference in how your body processes it. In fact, registered dietitians note that you actually absorb more fat-soluble vitamins when olive oil is consumed alongside food. Taking straight shots can also cause acid reflux or nausea in some people.

The claims that get amplified most online (glowing skin overnight, instant energy) are also where the science is thinnest. Stick to what’s actually documented: heart health, brain health and inflammation.

How to pick a good extra virgin olive oil

Quality matters more than most people realize. Look for these things on your next shopping trip:

• The label must say “extra virgin”—meaning it was cold-pressed without heat or chemicals, which preserves the polyphenols
• Look for a harvest date, not just an expiration date. Fresher oil means more active compounds
• Choose dark glass bottles. Light and heat break down the polyphenols that make EVOO worth buying
• Avoid very cheap options. High-quality EVOO costs more to produce for a reason
• Skip olive oil blends. It’s often mixed with cheaper, less healthy oils like canola or sunflower oil—look for 100 percent extra virgin olive oil

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Easy ways to add olive oil to your day

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The threshold in the Harvard study was just over half a tablespoon per day. That’s a drizzle, not a dramatic ritual. Here are a few low-effort ways to hit it:

• Drizzle over salads, roasted vegetables or grain bowls
• Use it as a finishing oil on soups or pasta
• Stir a tablespoon into a morning smoothie
• Dip bread in a small dish of good EVOO at dinner

The celebrity version of this trend makes olive oil look like a wellness secret. The science says it’s simpler than that: A quality EVOO, used daily, offers real and well-documented benefits. No shot glass required.

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