Social media platforms are filled with nutrition trends, prompting questions about their validity. Experts from the University of California, San Diego (UC San Diego) have examined several popular trends to provide clarity.
Sea moss gel is promoted as a superfood and is sold in various stores. Jennifer Smith, professor of marine biology at Scripps Institution of Oceanography, cautions that the term “sea moss” is generic and can refer to any seaweed. She explains, “Sea moss broadly could refer to any seaweed,” adding that nutrient profiles vary depending on the type used. Smith warns about potential contamination: “If you’re harvesting seaweed from a polluted harbor, they will have heavy metals and potentially other toxins in them.” She emphasizes the importance of sourcing and notes that marketing claims like “wild harvested” may not be verifiable. Overconsumption of iodine from these products can also affect thyroid function. Smith personally uses seaweed from companies that disclose harvest sites but describes sea moss gel as a “giant black box of unknowns.”
Protein intake has become a focus in wellness culture, with many aiming for high daily targets. Deepa Sannidhi, associate clinical professor at UC San Diego School of Medicine’s Department of Family Medicine, states that most healthy adults need about 0.8 grams per kilogram of ideal body weight daily. Certain groups—such as older adults or those undergoing intensive strength training—may require up to 1.2 grams per kilogram. Sannidhi notes: “It’s usually not unsafe to eat really high amounts of protein — up to 2 grams per kilogram of adjusted body weight,” but advises against letting protein crowd out other important nutrients.
Fiber supplements and related hacks are widely discussed online for gut health benefits. Sannidhi points out that while some fibers like psyllium offer modest benefits for weight and regularity, most adults should aim for 25-35 grams daily from whole foods rather than supplements alone. Rapid increases in fiber intake can cause digestive issues if not paired with adequate hydration.
Trends such as “girl dinner” and “what I eat in a day” videos influence how people view meals, especially among young women. Kerri Boutelle, professor 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 from the Department of Sociology adds that while these trends can perpetuate stereotypes about women being less capable, they may also reduce food waste and lessen expectations around meal preparation.
Supplement powders like collagen blends are increasingly popular on social media feeds. Ryan Bradley, associate professor at the Herbert Wertheim School of Public Health and Human Longevity Science and naturopathic doctor, says supplements cannot replace real produce despite offering some phytonutrients or fiber. He warns about contaminants found in some plant-based products and recommends consulting trained healthcare providers before starting new supplements: “It’s always best to consult a trained, licensed health care provider who has specific training in clinical nutrition using natural products.”
Creatine use has expanded beyond athletes due to social media promotion for general wellness benefits such as improved focus or energy levels. Bradley states evidence still mainly supports its use for athletic performance; studies suggesting broader benefits remain inconclusive but note mild side effects when taken correctly.
The sober-curious movement encourages reducing alcohol consumption through options like mocktails or non-alcoholic beers—a shift supported by changing cultural attitudes toward drinking among younger adults in particular. Christine Zoumas from the Herbert Wertheim School sees clear advantages: “Almost all alternatives would be better than alcohol,” though she notes some mocktails contain high sugar levels. Sandra Brown from UC San Diego highlights increased awareness regarding alcohol’s health impacts: “People are much more aware of the health consequences of alcohol than ever before.” She adds that even small reductions can benefit sleep, mood, and cognition.
These expert insights suggest moderation remains key across nutrition trends while emphasizing evidence-based choices over viral hype.
