What You Need to Know

TikTok has become a hotspot for the latest health and nutrition trends, with users sharing tips that often go viral. However, not all advice circulating on the platform is backed by science. Let’s dive into some of the most popular TikTok nutrition myths and uncover the truth behind them.​

Myth #1: Everyone Needs 100 Grams of Protein Daily

Protein is essential for building and repairing tissues, but the notion that everyone requires a fixed 100 grams daily is misleading. Protein needs vary based on factors like age, gender, activity level, and overall health. Overconsumption can strain the kidneys and may lead to nutrient imbalances. It’s best to consult with a healthcare professional to determine your individual protein requirements.

Myth #2: Bone Broth Is a Cure-All

Bone broth has been touted as a remedy for various ailments, from joint pain to digestive issues. While it’s a source of collagen and nutrients, claiming it as a panacea is an overstatement. A balanced diet rich in diverse nutrients is more effective for overall health than relying solely on bone broth. ​

Myth #3: Dry Scooping Pre-Workout Powder Enhances Performance

The practice of consuming pre-workout powder without diluting it in water, known as “dry scooping,” has gained traction for its supposed rapid effects. However, this method poses serious risks, including choking and potential heart complications due to the rapid ingestion of concentrated ingredients. Always follow the manufacturer’s instructions and prioritise safety over trends.

Myth #4: Eating After 7 p.m. Causes Weight Gain

The belief that consuming food after 7 p.m. leads to weight gain is a common misconception. Weight gain is primarily influenced by the total number of calories consumed versus those expended throughout the day. It’s more important to focus on the quality and quantity of food intake rather than the specific timing. 

Myth #5: Drinking a Gallon of Water Daily Is Necessary

Hydration is vital, but the idea that everyone needs to drink a gallon of water each day isn’t universally applicable. Individual water needs depend on factors like body size, activity level, and climate. Over hydration can lead to hyponatremia, a condition where sodium levels become dangerously low. Listen to your body’s signals and drink when thirsty. ​

Myth #6: Chlorophyll Water Promotes Weight Loss and Clears Skin

Chlorophyll water has been marketed as a magic potion for weight loss and skin health. While chlorophyll has some antioxidant properties, there’s limited scientific evidence supporting these specific claims. Incorporating a variety of fruits and vegetables into your diet is a more reliable approach to achieving these health benefits. ​

Myth #7: Colon Detoxes with Chia Seeds Are Essential

Some TikTok users advocate for colon cleansing using chia seed mixtures to “detoxify” the body. However, the human body is naturally equipped with organs like the liver and kidneys that effectively eliminate toxins. Regular consumption of fiber-rich foods, including chia seeds, supports digestive health without the need for extreme detox methods.

Myth #8: All Dairy Products Cause Inflammation

The claim that all dairy products are inherently inflammatory isn’t supported by robust scientific evidence. In fact, some studies suggest that dairy may have neutral or even anti-inflammatory effects in certain individuals. It’s important to consider personal tolerance and choose dairy products that align with your body’s responses. 

Tips for Navigating Nutrition Trends on Social Media:

1. Consult Credible Sources: Seek information from registered dietitians, nutritionists, and reputable health organisations.​ 
2. Be Skeptical of Quick Fixes: Health improvements typically require consistent, long-term lifestyle changes rather than instant solutions.​ 
3. Personalise Your Approach: Recognise that nutritional needs vary among individuals; what works for one person may not be suitable for another.​ 
4. Prioritise Whole Foods: Emphasise a diet rich in whole, minimally processed foods to ensure a comprehensive intake of nutrients.​ 

By critically evaluating the nutrition advice encountered on platforms like TikTok and consulting healthcare professionals, you can make informed decisions that genuinely benefit your health.

Or if you need expert advice, we are here to help! Contact our team on any questions you need answers for and we will guide you through your needs!