Written by Dr Zeeshan Afzal (MBBS) — Medical Doctor & Medical Content Lead, Welzo
Medically reviewed · Evidence-based · Aligned with UK clinical guidance
Last updated: July 2026 · Reading time: ~12 minutes
Everything attributed to Kourtney Kardashian Barker comes from her own website Poosh, where she has published her supplement routine in her own words, or from her brand's product information. Where a claim is widely repeated but unsourced, we say so rather than passing it on.
Kourtney Kardashian Barker is one of the few figures in this series to publish her actual supplement list — in her own words, with her own reasoning. That makes it unusually easy to assess. Most of it is sensible, some of it we would do differently, and one detail is worth arguing with.
Born in 1979, Kourtney Kardashian Barker became known through Keeping Up with the Kardashians and has since built a wellness business: the lifestyle site Poosh, launched in 2019, and the supplement brand Lemme, co-founded in 2022.
Of her siblings she is the one most consistently associated with health and clean living, and she has been notably open about fertility treatment, pregnancy and postpartum recovery — areas where public discussion is often thin.
Because she publishes it. Poosh has run detailed posts setting out what she takes and why, including an updated version after the birth of her son. That is a genuine primary source, which is rarer in this field than you would expect.
Our disclosure. Welzo sells supplements, including several categories discussed below, and Lemme is a competitor. We have applied the same evidential standard to ourselves as to them — including where that argues against buying something.
Drawing on her published lists, her routine includes:
This is a fairly conventional list, and notably it is a gut, skin and women's nutrition routine rather than a performance one. That coherence is a point in its favour: the items relate to each other and to her stated priorities, rather than being a scattergun collection of whatever is trending.
On probiotics she has said she finds it important to rotate — taking one type for a few months, then switching back to another — and that she also gets probiotics from foods such as fermented yoghurt.
The food half of that is excellent. Fermented foods deliver live cultures alongside fibre and nutrients, and there is reasonable evidence that regular intake supports microbiome diversity.
Probiotic evidence is strain-specific. A trial showing benefit used a particular strain, at a particular dose, for a particular outcome — Lactobacillus rhamnosus GG for one thing, Bifidobacterium infantis 35624 for another. The species name alone is not enough; the strain designation is what the research attaches to.
Rotating between brands therefore means you are unlikely to be taking, consistently, the strain that was studied for the thing you actually want. Rotation sounds sophisticated. In practice it discards the one feature that makes the evidence applicable to you.
Pick a strain matched to your specific symptom, take it consistently for eight to twelve weeks, and judge it properly. If it does nothing, try a different strain — deliberately, not on a schedule.
Collagen is one of the longest-standing items in her routine, and pairing it with vitamin C is sound reasoning: vitamin C is a required cofactor for collagen synthesis in the body.
Randomised trials of hydrolysed collagen peptides have shown modest but real improvements in skin elasticity and hydration, and some benefit for joint comfort. Trials have generally used 2.5 to 15 g daily over eight to twelve weeks. Effects are smaller than the marketing implies, and they take time.
Two honest caveats. Collagen is an incomplete protein, low in tryptophan, so it should supplement your protein intake rather than count as a main source. And oral collagen is digested into amino acids and peptides rather than travelling intact to your face — the mechanism is likely signalling rather than direct replacement.
The most clinically sound element of her routine is the part least discussed: iron, DHA, methylfolate and calcium during pregnancy and breastfeeding.
These are not wellness choices. They are standard, evidence-based nutritional support for a period of genuinely increased requirement:
If you take one thing from her routine, it is that this period warrants deliberate nutritional attention rather than guesswork. Speak to your midwife or GP about what you specifically need.
Lemme's range is built largely on gummies, which are pleasant to take and easy to remember — genuine advantages, because the supplement you actually take beats the one in the cupboard.
But a registered dietitian reviewing the line raised a point that applies across the whole gummy category: the ingredients chosen generally do have research behind them individually, yet the formulations often contain considerably less of the active than the studies used — lion's mane in the focus product being one example cited.
A gummy has limited physical room once you account for the pectin or gelatin base, sweetener and flavouring. Fitting a clinically studied dose of a botanical extract into that space is often simply not possible. Naming an ingredient with published evidence is not the same as delivering the amount that produced the result.
Find the dose used in the study the marketing points to. Compare it against the amount on the label. If the product contains a fraction of it, the research does not transfer — regardless of whose name is on the jar, including ours.
Her documented approach is whole-food focused and has evolved. She has followed keto periods and spent years avoiding gluten and dairy entirely, later reintroducing both in moderation.
That evolution is worth noting for anyone considering permanent elimination of a food group. Unless you have coeliac disease or a diagnosed allergy or intolerance, cutting out entire categories tends to narrow your diet, reduce fibre and micronutrient variety, and make eating socially harder — without a corresponding benefit. If you suspect a genuine problem, get tested properly first.
Pilates several times weekly, sometimes twice a day, alongside interval work, hiking and swimming — roughly six days a week with a rest day she describes as essential to avoid injury.
Pilates deserves genuine credit. It has reasonable evidence for core strength, balance, posture and lower back pain, it is low-impact, and it is sustainable across decades and through pregnancy with appropriate modification. Of everything here, it is the most transferable.
Folic acid before and during early pregnancy, and vitamin D through the UK autumn and winter, both per UK guidance. Iron where a blood test confirms deficiency. Adequate protein. Regular low-impact and resistance exercise. Fermented foods for microbiome diversity.
Collagen peptides at 2.5–15 g daily for skin elasticity and joint comfort. Strain-matched probiotics for specific symptoms. Omega-3, particularly DHA in pregnancy and breastfeeding. Vitamin C for normal immune function and collagen synthesis.
Adaptogen blends at typical gummy doses. Routine multivitamins in already well-nourished adults, where large trials have generally not shown reductions in disease risk. Rotating probiotics without matching strain to symptom.
This is the most important safety point here. Excess iron accumulates in the body and can damage the liver, heart and pancreas, and some people carry haemochromatosis, which makes supplementation actively dangerous. Iron is appropriate when a blood test shows you need it — not because it appears on someone else's list.
Calcium supplementation in people already meeting their needs through diet has been debated on cardiovascular grounds and is worth discussing with a GP. Calcium and iron also interfere with the absorption of several medicines, including thyroid medication and some antibiotics, and compete with each other — take them at different times.
Her list is partly a postpartum list, and pregnancy is the one period where copying someone else's routine is least appropriate. Several common supplements should be avoided outright, including high-dose vitamin A and many botanicals and adaptogens. Follow NHS guidance and your midwife.
Analytical studies summarised in a 2023 review of supplement adulteration found that between 14% and 50% of sampled sports supplement products contained undeclared substances. Third-party batch testing with a published certificate of analysis is the minimum standard.
What to look for on a label
A single named ingredient rather than a proprietary blend. The dose stated plainly — then compared against the amount used in whatever study the marketing points to. And third-party batch testing you can actually read.
Collagen is one of the better-defined items on her list, and a powder makes it far easier to reach a studied dose than a gummy does. Two 5 g servings sits comfortably inside the 2.5–15 g range used in trials.
Welzo Ultra Purity Pure Bovine Collagen Peptides
5 g hydrolysed Type I & III collagen peptides per serving · 80 servings · single ingredient, no fillers, flavourings or flow agents · third-party tested with a published certificate of analysis
View product →Iron, vitamin D, B12 and thyroid explain far more fatigue than any supplement corrects. A Well Woman blood test or a ferritin test tells you what you actually need, and costs less than a few months of guessing.
The single most useful habit in this article. It applies to every brand, ours included.
Fermented foods regularly, plenty of fibre and plant variety, and if you use a probiotic, one strain matched to your symptom taken consistently rather than a rotation.
Vitamin D through the UK winter, omega-3 if you don't eat oily fish, collagen if skin or joints are your goal, and whatever a blood test flagged. Our minimal evidence-led stack guide covers the reasoning.
The consistency, the rest day, the fermented foods, and the willingness to reintroduce foods she had cut out. That last one is quietly the most sensible thing in her routine.
Her published routine includes probiotics, collagen, vitamin C, iron, calcium, DHA, methylfolate, a multivitamin, B vitamins, amino acids and adaptogenic teas, alongside products from her own Lemme brand. She publishes the list on Poosh in her own words, including an updated postpartum version.
We would not recommend it. Probiotic evidence is strain-specific, so rotating brands means you are unlikely to be consistently taking the strain studied for your outcome. Pick a strain matched to your symptom and take it for eight to twelve weeks before judging it. Getting probiotics from fermented foods, as she also does, is sound.
Trials generally used 2.5 to 15 g of hydrolysed collagen peptides daily over eight to twelve weeks, showing modest but real improvements in skin elasticity and hydration. It is an incomplete protein, so treat it as an addition to your protein intake rather than a substitute.
Vitamin C is a required cofactor for collagen synthesis in the body, so the pairing is sound reasoning. Most people get enough from diet, but it is a sensible combination rather than a marketing invention.
They are easier to remember, which genuinely matters. But a gummy has limited room for active ingredients once you account for the base and sweetener, so formulations often contain considerably less than the studies they cite. Compare the label amount against the trial dose.
No — not without testing. Excess iron accumulates and can damage the liver, heart and pancreas, and haemochromatosis makes supplementation dangerous. A ferritin blood test tells you whether you need it.
Folic acid before conception and through the first twelve weeks, and vitamin D throughout pregnancy and breastfeeding. Iron and DHA may be advised depending on your circumstances. Several supplements should be avoided, including high-dose vitamin A and many botanicals. Speak to your midwife or GP.
Not unless you have coeliac disease or a diagnosed allergy or intolerance. Eliminating food groups narrows your diet and reduces fibre and nutrient variety without a corresponding benefit. Kourtney herself reintroduced both in moderation after years of avoidance. If you suspect a problem, get tested properly before cutting anything out.
The evidence is limited, particularly at the doses typically found in gummies and teas. Some individual ingredients have promising research at specific doses, but naming an ingredient is not the same as delivering the studied amount.
The Pilates and the rest day, the fermented foods, the evidence-based pregnancy nutrition, and her willingness to reintroduce foods she had cut out. None of those require buying anything.
Medical disclaimer. This article is for general information and is not medical advice. Kourtney Kardashian Barker and Lemme have no connection to Welzo and do not endorse Welzo or any product mentioned. Nothing here should be taken as a claim that any supplement prevents, treats or cures disease.
Speak to your GP or pharmacist before starting a supplement if you take prescription medication, have liver, kidney or thyroid disease, or are being treated for any chronic condition. Do not take iron without a blood test confirming you need it. If you are pregnant, breastfeeding or trying to conceive, speak to your midwife or GP before taking anything new.
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