Like it or not, TikTok influences trends. But before you blindly follow wellness advice you see on social media, it's always a good idea to dig a little deeper.
"Remember that influencers may have financial incentives to promote certain products," says Elika Imandel, RD, UCLA Health registered dietitian. "It’s important to be cautious when consuming a supplement and always consider the scientific evidence behind the claims."
To help you navigate what you see online, Imandel shares her thoughts about four recent wellness trends:
1. Greens powders
The trend of using greens powders to boost your vegetable intake is booming. These supplements deliver loads of powdered veggies and are packed with nutrients. While greens powders should never be a replacement for whole foods, they can round out overall nutrition for some people — especially those with poor diets or limited access to fresh food.
"While greens powders can contain micronutrients and bioactive compounds, their evidence for clinically meaningful health outcomes is weak," Imandel says. "Greens powders become a problem when they replace actual vegetables in your diet. As with all supplements, they are meant to supplement your diet, not replace it."
As a supplement, greens powders are not regulated by the Food and Drug Administration (FDA), which means you don't know for certain how much of each ingredient is really in the product. In some cases, the addition of greens powders to your diet may put you way over the recommended daily amount of some vitamins or minerals. Additionally, many of these products can have added sugar, laxatives or other non-vegetable ingredients.
"Use greens powders in moderation as an addition to a well-rounded diet," Imandel says. "Look for products that are third-party tested by an independent laboratory for a better guarantee of dosage and ingredients."
2. Sleepy girl mocktail
A "sleepy girl mocktail" is a non-alcoholic drink meant to help you sleep. The trend involves a mocktail containing magnesium, tart cherry (sour cherry) juice and soda water.
According to Imandel, this trend has potential because the major ingredients both have benefits, including:
- Magnesium: Research shows that this crucial nutrient may be associated with a modest improvement in sleep quality for healthy adults — though more studies are needed. When taking a magnesium supplement for relaxation, stick with magnesium glycinate, which is more gentle on the stomach. Avoid magnesium oxide and magnesium citrate for relaxation, as they may cause diarrhea and stomach pain.
- Tart cherries: Packed with vitamins A and C, antioxidants and flavonoids, sour cherries also contain melatonin (a hormone that helps your body transition to sleep) and tryptophan (an amino acid that helps regulate sleep). Just be sure to choose tart cherry juice that does not have added sugar.
"While this drink may aid in sleep, it should be paired with proper sleep hygiene practices and is not a solution to sleep problems," Imandel says. "If you are having sleep issues, you should check in with a doctor."
3. Internal chia seed shower
TikTok influencers suggest that drinking a combination of chia seeds, lemon juice and water may help with bowel function. The explanation is that the added fiber — approximately 10 grams in the drink — may help relieve constipation and promote "regular" bowel movements.
"If you have no gastrointestinal issues, this drink may offer a way to boost your dietary fiber," Imandel says. "But beware of increasing your fiber intake too quickly. A sudden increase in fiber can overwhelm your gut bacteria, creating excess gas and bloating."
This drink mixture may cause bloating, diarrhea or even intestinal blockages if you are not properly hydrated. Lemon can also be a trigger for heartburn if you have gastroesophageal reflux disease (GERD).
If you have digestive issues, your doctor may be able to recommend a better evidence-based solution. If you have a healthy gut and want to give this trend a try, make sure you are increasing your fiber intake slowly so your body can adjust.
4. Dry scooping pre-workout supplements
Some influencers recommend consuming a scoop of a multi-ingredient powdered sports supplement — without mixing it with the recommended liquid. Social media suggests that your body may absorb the undiluted supplement at a higher rate to enhance workout performance. But there is no evidence available to back up that claim.
On the contrary, some research suggests that dry scooping may cause adverse effects, such as:
- Accidental inhalation and increased risk of choking
- Digestive issues and strain on your gastrointestinal tract
- Heart palpitations due to a high concentration of caffeine
"Consuming the powder dry increases your risk of choking and accidental inhalation of the powder into your lungs, which can cause coughing fits or aspiration pneumonitis," Imandel says. "You might as well wash it down with water because it dilutes the powder and keeps you hydrated. But remember, pre-workout powders are unregulated supplements, so choose wisely and opt for products that are third-party tested."
