Social media platforms are filled with advice on nutrition trends, including sea moss gel, high-protein diets, fiber supplements, and alcohol alternatives. Experts from the University of California San Diego have examined several of these popular trends to provide guidance for consumers.
Jennifer Smith, a professor of marine biology at Scripps Institution of Oceanography, commented on the growing popularity of sea moss gel. She explained that the term “sea moss” is generic and can refer to various types of seaweed with different nutrient profiles. “Sea moss broadly could refer to any seaweed,” Smith said. She also noted concerns about potential contaminants: “if you’re harvesting seaweed from a polluted harbor, they will have heavy metals and potentially other toxins in them.” Smith emphasized the importance of sourcing and transparency, warning that marketing terms like “wild harvested” or “pristine waters” are often unverifiable. She added that while seaweed contains vitamins and minerals, there are many unknowns regarding how it is grown and tested for safety. According to Smith, overconsumption of iodine found in some seaweeds can affect thyroid function. Her recommendation is to buy from reputable sources and be cautious about claims made by manufacturers.
Protein intake has become a focal point online, with influencers sharing daily protein targets exceeding 100 grams. Deepa Sannidhi, associate clinical professor at UC San Diego School of Medicine’s Department of Family Medicine, said most healthy adults need around 0.8 grams per kilogram of ideal body weight daily. Certain groups may benefit from higher amounts—up to 1.2 grams per kilogram—such as older adults or those engaging in intensive strength training. Sannidhi warned against ultra-high-protein diets crowding out other nutrients important for heart health but stated that high protein intake is not usually unsafe for most healthy adults: “It’s usually not unsafe to eat really high amounts of protein — up to 2 grams per kilogram of adjusted body weight.” However, individuals with chronic kidney disease should consult their doctor.
Fiber supplements such as psyllium husk powders and chia seed drinks have been promoted online as quick solutions for gut health. Sannidhi advised aiming for 25-35 grams of fiber per day primarily through whole foods like fruits and vegetables rather than relying on concentrated supplements. Rapid increases in fiber intake can cause digestive issues if not accompanied by sufficient water intake: “If you don’t drink enough water, any fiber will make you constipated.” Gradual increases allow the body time to adjust.
Trends such as “girl dinner” and “what I eat in a day” videos are especially common among young women online and may influence eating behaviors. 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, expressed 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 highlighted both positive aspects—creativity and reduced food waste—and risks related to reinforcing gender stereotypes.
Supplements like collagen powders and greens blends are widely marketed as health boosters on social media feeds. Ryan Bradley, associate professor at the Herbert Wertheim School of Public Health and Human Longevity Science, noted that while these products may offer some benefits such as phytonutrients or fiber content, they do not replace real produce or a balanced diet. He raised concerns about possible contaminants in some plant-based products: “It’s always best to consult a trained, licensed health care provider who has specific training in clinical nutrition using natural products.”
Creatine supplementation has expanded beyond athletic circles into general wellness discussions online. Bradley said evidence mainly supports its use for athletic performance; research on cognitive or broader wellness effects remains limited: “Experimenting with creatine for some other uses should be safe to try, provided you follow the instructions.” He advised avoiding mixing creatine with multiple stimulants like caffeine.
The trend toward reduced alcohol consumption has led to more alcohol-free options becoming available in stores and bars—a shift sometimes called the sober-curious movement. Christine Zoumas from the Herbert Wertheim School observed benefits from this change: “Almost all alternatives would be better than alcohol,” particularly given increasing evidence linking alcohol consumption with cancer risk. Sandra Brown from UC San Diego’s Departments of Psychology and Psychiatry noted changing attitudes toward drinking: “People are much more aware of the health consequences of alcohol than ever before.” Recent surveys indicate lower drinking rates among younger adults in the U.S., reflecting greater awareness about health impacts.
Experts generally recommend moderation when adopting new dietary habits seen online—focusing on balanced nutrition rather than extreme changes or unverified claims.
