TikTok trends have turned the social media platform into the Wild West of nutrition advice, and you don’t need to be on it to witness its ripple effect: from your niece’s colostrum obsession to your co-worker’s stash of prebiotic soda, wellness trends are spreading fast, but not all of them are backed by science.
Let’s break down which trends are worth your time (and money), and which ones might be doing more harm than good.
What’s Legit (Backed by Science)
TikTok Trend: Cortisol Coffee
This trend blends coffee with nutrients like L-theanine and ashwagandha to reduce stress and the chances of your energy taking a nosedive. For adults juggling work, family, and changes in their sleep, cortisol coffee might actually be beneficial.
Why it works: L-theanine may ease caffeine jitters, while ashwagandha may help regulate cortisol, a stress hormone that tends to spike more easily as we age.
TikTok Trend: Prebiotic Sodas
These fizzy drinks claim to support gut health with added fiber and prebiotics. Unlike sugary sodas, they’re actually doing something good for your microbiome.
Why it works: Prebiotics feed the good bacteria in your gut, which in turn support your digestive and immune systems. This becomes more important as digestion slows down with age.
TikTok Trend: Vagus Nerve Stimulation
TikTokers are humming, cold plunging, and breathworking their way to better digestion and mood. And guess what? It’s not just woo-woo.
Why it works: Humming, exposure to cold, and controlling and regulating your breathing triggers a reflex that activates your parasympathetic nervous system (PNS), by stimulating your vagus nerve, which helps regulate stress, digestion, and mood. The PNS is responsible for your body’s “rest and digest” response.
What’s Dangerous or Misleading
TikTok Trend: Glucose Spiking for Weight Loss
Oh lawd. Some influencers suggest eating sugar to “boost metabolism.” This TikTok trend is not only misleading, it’s potentially harmful. Here’s why:
A consistently high level of glucose can impair your cells’ response to insulin, resulting in a condition known as insulin resistance. When this happens, your pancreas compensates by producing more insulin (hyperinsulinemia), which disrupts the way your body regulates energy and may trigger symptoms such as fatigue and sugar cravings.
And if that’s not enough, when your body can’t efficiently use excess glucose, it stores it as fat, which can lead to weight gain.
Alternate approach: Focus on fiber, protein, balanced meals, and strength training. If you want real data, you can consider using a continuous glucose monitor.
TikTok Trend: Crystal-Infused Water and Alkalization
Claims that crystals or alkaline water “heal” the body have been around for awhile. But there’s no scientific basis for these claims. Crystal healing is more of a belief-based practice than a proven medical treatment. So far, scientific studies haven’t shown that it works beyond the placebo effect.
Similarly, while advocates of alkaline water suggest it can neutralize acid in your body and prevent disease, current research doesn’t support these claims. Your body regulates its pH through your lungs and kidneys, making dietary interventions like alkaline water largely ineffective in altering any acidity.
Alternate approach: Health professionals, including those cited by the Mayo Clinic, emphasize that regular drinking water provides sufficient hydration and essential minerals without the added cost or unproven benefits.
TikTok Trend: Colostrum Supplements
Bovine colostrum supplements are touted for their potential benefits in supporting gut health and immune function in adults. Emerging research suggests it may help improve the integrity of your gastrointestinal barrier, modulate immune responses, and support tissue repair. The Mayo Clinic says, “Research is still in early stages when it comes to how colostrum supplementation can benefit those other than newborn babies.”
Many commercial products contain special blends without revealing how much of each ingredient is used, which makes it hard to judge how effective or safe they really are. If you’re allergic to dairy or lactose intolerant, be extra careful since colostrum may contain milk proteins and traces of lactose.
Alternate approach: Consider focusing on a plant-based diet that features probiotics, prebiotic fibres, and nutrients that support immune function, such as vitamins A, C, D, E, zinc and selenium.
Think Before You Trend
TikTok may be a goldmine for creativity, but when it comes to your health, it’s best to exercise caution. While some trends offer promising benefits, others are more hype than help, and a few could even be harmful.
The key is staying curious but critical. Before you try a trend, ask: Is this backed by evidence, or just backed by influencers? Your well-being deserves better than guesswork.
Have you seen a TikTok trend that made you raise an eyebrow, or changed your routine? Let me know what it is in the comments.
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