TikTok has become a go-to hub for health and nutrition advice – for better or worse. Short viral videos can make any wellness hack look tempting, especially to younger audiences. In fact, a recent survey found 57% of Millennial and Gen Z TikTok users have been influenced by or tried health trends they saw on the app, even though studies show that up to 98% of health-related content on TikTok contains misleading claims, prioritising engagement over accuracy.
The result? A mix of genuine tips, questionable cures, and outright myths swirling on everyone’s “For You” page.
How to Spot Misinformation on TikTok
- Look for peer-reviewed studies behind the claims.
- Follow experts, not influencers without credentials.
- Be wary of extreme claims—if it sounds too good to be true, it probably is
Below, we dive into some of the most viral TikTok health and nutrition trends – from chlorophyll drinks to “What I Eat in a Day” videos – and separate the science from the sensationalism. Let’s scroll through the trends!
Beneficial TikTok Nutrition Trends
While much of TikTok’s health content is questionable, some trends genuinely align with scientific research and offer health benefit
1. Cottage Cheese “Ice Cream” and High-Protein Recipes
The Science: Cottage cheese is rich in casein protein, calcium, and probiotics, making it an excellent choice for satiety and muscle recovery. High-protein recipes can support weight loss and metabolic health.
The Reality: Some recipes load up on sugar and artificial ingredients, so moderation is key.
2. Overnight Oats & Baked Oats
3. Omega-3 Power Bowl (Brain-Boosting Meal Trend)
The Science: Packed with omega-3-rich foods like sardines, mackerel, or salmon, alongside fibre-filled greens, avocado, and seeds, this bowl supports brain function, reduces inflammation, and enhances heart health.
The Reality: A truly functional meal that goes beyond taste—delivering essential nutrients for cognition, longevity, and overall vitality.
4. Internal Shower (Chia Seed Water for Digestion)
The Science: Chia seeds are loaded with soluble fibre, which can support gut health and relieve constipation.
The Reality: Overconsumption can cause bloating or digestive discomfort.
5. Hydration & Electrolyte Awareness
Top 5 dangerous TikTok Nutrition Trends
1. “Dry Scooping” Pre-Workout Powder
The Risk: This dangerous practice involves swallowing undiluted pre-workout powder, leading to stimulant overload, choking hazards, and potential heart complications.
The Reality: Pre-workout should always be diluted in water as directed.
2. Budget Ozempic Hacks
The Risk: Unregulated weight-loss methods claiming to mimic GLP-1 medications like Ozempic can be harmful, causing severe blood sugar imbalances.
The Reality: Weight management should be approached through proper nutrition and medical guidance.
3. Extreme Diet Challenges – From #WhatIEatInADay to #WaterTok
The Risk: Social media diet trends promote extreme restriction or excessive consumption, leading to disordered eating patterns, nutritional imbalances, and unrealistic health expectations. Some examples include #OneFoodDiet (Mono-Diet Trend) and #DryFasting (Zero Water Intake Trend).
The Reality: Sustainable nutrition is about moderation, balance, and meeting individual needs—not following viral fads.
4. Carnivore Diet (All-Meat Diet)
The Risk: Eliminating all plant foods leads to fibre deficiencies, gut microbiome disruption, and potential long-term cardiovascular risks.
The Reality: A balanced, diverse diet is essential for long-term health.
5. Lemon Coffee for Weight Loss
The Risk: TikTok claims that adding lemon juice to coffee will “melt fat,” but there is no scientific basis for this.
The Reality: Lemon juice has vitamin C, and coffee may slightly boost metabolism, but together they have no special fat-burning properties.
Top 5 ridiculous TikTok Nutrition Trends
1. Lettuce Water for Sleep
Claim: Drinking boiled lettuce water will help you fall asleep faster.
Reality: There’s no scientific evidence for this. The placebo effect is likely at play.
2. Butter Before Bed for Babies
3. The “30-Day Raw Meat Challenge”
Claim: Eating only raw meat for 30 days will “reset your body.”
Reality: Consuming raw meat poses serious bacterial infection risks, including Salmonella and E. coli.
4. Chlorophyll Water for Weight Loss & Clear Skin
Claim: Adding chlorophyll drops to water will detox your body and clear acne.
Reality: There’s no proven detox effect, though chlorophyll has some antioxidant properties.
5. The “Internal Tanning” Trend (Drinking Tanning Drops)
Collagen: More Than a TikTok Trend
Collagen supplementation has exploded on social media, with influencers touting its skin, joint, and hair benefits. However, not all collagen supplements are equal—some products lack clinical backing or contain ineffective dosages.
Why Formettā is Different:
Clinically Proven Peptides – Formettā’s Bioactive Collagen Peptides® are backed by gold-standard studies for improving skin elasticity, joint health, and bone density.
Comprehensive Formulation – Unlike generic collagen, Formettā includes essential co-factors like vitamin C, minerals, and powerful antioxidants to enhance effectiveness and collagen protection.
No Fads, Just Science – Formettā isn’t a trend; it’s a research-driven product designed for real results beyond social media hype.
Should You Trust TikTok Health Trends?
TikTok can introduce exciting health ideas, but critical thinking is crucial. Some trends offer real benefits, while others oversimplify complex health topics or pose serious risks. The best approach? Stick to evidence-based nutrition, prioritise a diverse diet, and invest in scientifically backed supplements—like Formettā.
Stay curious, stay informed, and choose science over social media fads!
Sifting Fact from Fiction in the TikTok Wellness World
TikTok will undoubtedly continue to churn out new health hacks, diets, and wellness crazes with each scroll of the feed. As we’ve seen, some trends have merit, and can even be fun, community-building ways to get healthier (for example, Hot Girl Walks and berry bowls!). Others range from overhyped to downright misleading, despite how convincing a 15-second video might be. So how can a savvy, health-conscious person enjoy TikTok’s offerings without falling for bad advice?
Here are a few actionable takeaways to help you navigate TikTok health trends wisely:
- Consider the Source: Always check who is dishing out the advice. Is it a licensed nutritionist, doctor, personal trainer, or an enthusiastic amateur? Qualified experts (look for RDN, MD, etc. in their bio) are more likely to base content on science. That doesn’t mean non-experts have nothing good to share, but take uncredentialed advice with a grain of salt and verify it elsewhere.
- Watch for Extreme Claims: “Detoxify all your organs!” “Lose 10kg in a week!” “Never feel depressed again!”– Bold claims are a red flag. If it sounds too miraculous or too easy (“just drink this and you’ll have abs”), it’s probably not true. Sustainable health changes are usually gradual and require balance. Be especially wary of anything that villainises entire food groups or requires very little effort for huge payoff.
- Look for Scientific Backup: When a trend cites a “study” or uses science-y terms, don’t be afraid to dig deeper. One study on rats doesn’t prove a supplement works in humans. Check if reputable health websites or journals have evaluated the trend. Creators who link studies or provide context show transparency. On the other hand, if someone can’t explain why something works beyond “Trust me, it worked for this model,” be skeptical. Evidence matters, and consensus from multiple studies matters even more.
- Mind Your Personal Needs: Everyone’s body is different. Some people might thrive with a certain diet or routine, while it might make you feel awful. Use self-awareness – if a TikTok diet leaves you tired and moody, it’s not for you, no matter how great the influencer looks. Consider allergies, medical conditions, or lifestyle constraints you have. Don’t force a trend onto yourself like a one-size-fits-all. Also remember that extreme dietary restrictions can often bring stress to your life and therefore be counterproductive.
- Beware of Products Pushing Perfection: Many trends conveniently tie into buying something – a supplement, a detox tea, gummy vitamins, etc. While not all products are bad, remember an influencer might have an incentive to gloss over downsides if they’re being sponsored. Do independent research on any pill or powder before putting it in your body. And recall that “natural” doesn’t always mean safe (poison ivy is natural too!).
- Consult Professionals for Big Changes: Thinking of trying a drastic cleanse or a very restrictive diet you saw online? It’s wise to talk to a healthcare professional first. Doctors or dietitians can advise if it’s safe or suggest safer alternatives. At the very least, do a bit of homework from credible sources (like Mayo Clinic, WHO, or academic articles found on Pubmed) to see what the risks are.
- Trust How Your Body Feels: Your own experience is valuable data. If starting daily walks or adding more fruit makes you feel more energetic, that trend is serving you well – keep it! If drinking “internal shower” chia drinks gives you stomach cramps, maybe skip that one. Don’t ignore warning signs like fatigue, dizziness, poor mood, or other changes that a new regimen might cause. Your body often tells you what’s working or not.
Lastly, in a digital world full of fads, grounding yourself in science and consistency is the best strategy. That’s why Formettā emphasises being a trustworthy, science-backed wellness partner. Our philosophy is to blend the latest nutritional research with time-tested wisdom, and deliver it without the misinformation. As a company founded by a biomedical researcher, Formettā was created specifically because of the frustration with unsubstantiated wellness promises
In a sense, we’re the antidote to the worst of TikTok trends: instead of hype, we offer evidence-based solutions that you can trust to support your health.
So, enjoy the TikTok wellness space, but keep your critical thinking cap on. Leverage the good (like motivational communities and fun recipe ideas) and filter out the bad (miracle cures and unhealthy challenges). When in doubt, lean on reliable, science-driven sources – be it a medical professional, a well-researched article, or a reputable brand like Formettā that has done the homework for you. By combining a bit of skepticism with an open mind, you can have the best of both worlds: staying in the loop with engaging health trends and staying true to what’s genuinely good for your body.
In the end, the goal isn’t to follow every trend – it’s to discover what genuinely helps you feel your healthiest, strongest, and happiest. And sometimes, that might just mean sipping a collagen-infused coffee (knowing exactly why it works), going for a “hot girl” stroll in the sun, and skipping the rest of the noise. Your health journey = your rules, guided by science and a balanced perspective. Happy scrolling, and even happier living!
