Social media platforms are filled with nutrition trends, but many lack scientific backing. Experts from the University of California San Diego have examined several popular trends to help the public separate evidence from hype.
Sea moss gel, promoted as a superfood for skin and gut health, is sold widely and featured in products like smoothies at major retailers. Jennifer Smith, professor of marine biology at Scripps Institution of Oceanography, cautions that “sea moss” is a generic term for various types of seaweed with different nutrient profiles. She warns that sourcing is crucial since seaweed can absorb toxins if harvested from polluted waters. “If you’re harvesting seaweed from a polluted harbor, they will have heavy metals and potentially other toxins in them,” Smith explains. She adds that marketing claims about purity are often unverifiable and advises consumers to use products from companies that disclose their harvest sites. “Sea moss gel remains a ‘giant black box of unknowns,'” she says.
The protein trend has led brands like Starbucks to introduce protein coffees and cold foams. Deepa Sannidhi, associate clinical professor at UC San Diego School of Medicine’s Department of Family Medicine, states most adults need about 0.8 grams of protein per kilogram of ideal body weight daily. Higher amounts may benefit specific groups such as older adults or those undergoing intensive training, but excess protein can displace other important nutrients in the diet. “It’s usually not unsafe to eat really high amounts of protein — up to 2 grams per kilogram of adjusted body weight,” Sannidhi says.
Fiber supplements and hacks like the “internal shower” drink made with chia seeds have also gone viral online. Sannidhi notes some fiber types offer modest health benefits, but increasing intake too quickly can cause digestive issues such as bloating or constipation. She recommends gradually raising fiber consumption while staying hydrated.
Social media trends like “girl dinner” and “what I eat in a day” videos influence eating habits among young women by showcasing small or highly curated meals. Kerri Boutelle, professor of pediatrics at UC San Diego School of Medicine and clinical psychologist at the Herbert Wertheim School of Public Health and Human Longevity Science, expresses concern: “This trend could normalize disordered eating because there is the potential to show how little someone is eating in a day.” Christine Crofts, lecturer in sociology at UC San Diego’s School of Social Sciences, adds these trends reflect broader cultural moments but sometimes reinforce gender stereotypes.
Supplements such as collagen powders and greens blends are frequently advertised online as solutions for better health. Ryan Bradley, associate professor at the Herbert Wertheim School of Public Health and Human Longevity Science, points out that while these may provide some nutrients or fiber, they do not replace whole foods. He emphasizes risks associated with unverified claims: “It’s always best to consult a trained, licensed health care provider who has specific training in clinical nutrition using natural products.”
Creatine has expanded beyond athletic circles into general wellness discussions on social media. Bradley maintains its strongest evidence remains in supporting athletic performance rather than overall wellness benefits: “Experimenting with creatine for some other uses should be safe to try, provided you follow the instructions,” he says.
A shift toward reduced alcohol consumption—reflected by growing interest in mocktails and non-alcoholic beverages—is evident among younger adults in particular. Christine Zoumas, nutrition scientist at the Herbert Wertheim School of Public Health and Human Longevity Science, notes alternatives generally present fewer health risks than alcohol but warns about added sugars in some drinks: “Almost all alternatives would be better than alcohol.” Sandra Brown, distinguished professor in psychology and psychiatry at UC San Diego and co-director of the Adolescent Brain Cognitive Development Study, observes changing attitudes: “People are much more aware of the health consequences of alcohol than ever before.” Recent polling shows drinking rates are declining across U.S., especially among those under 35 years old (https://news.gallup.com/poll/509383/alcohol-consumption-edges-down-new-low.aspx).
Experts agree that while some nutrition trends offer benefits when approached carefully—such as balanced fiber intake or moderate increases in protein—many viral hacks require caution due to limited evidence or potential risks.
