Social media platforms are filled with nutrition trends, from protein coffees and sea moss gel to “girl dinner” and greens powders. To clarify which of these trends are supported by evidence, experts at UC San Diego from various fields including medicine, public health, psychology, sociology, and marine biology have examined several popular viral trends.
Jennifer Smith, a professor of marine biology at Scripps Institution of Oceanography, addressed the popularity of sea moss gel. She explained that the term “sea moss” is generic and can refer to any type of seaweed. The gels come in different colors and nutrient profiles depending on the species used. Smith noted that because seaweed absorbs compounds from its environment, sourcing is critical: “if you’re harvesting seaweed from a polluted harbor, they will have heavy metals and potentially other toxins in them.” She also highlighted that marketing claims such as “wild harvested” or “pristine waters” are often unverifiable due to opaque supply chains. While seaweed contains vitamins, minerals, and iodine naturally, overconsumption—especially of iodine—can impact thyroid function. Smith uses seaweed herself but only buys products from companies that disclose their harvest sites. She described sea moss gel as a “giant black box of unknowns,” advising consumers to be cautious about what they purchase.
Protein intake has also become a major focus online. Deepa Sannidhi, associate clinical professor in UC San Diego School of Medicine’s Department of Family Medicine, stated that most healthy adults need about 0.8 grams of protein per kilogram of ideal body weight each day. Certain groups—including older adults and those doing intensive strength training—may benefit from up to 1.2 grams per kilogram. Sannidhi said high-protein diets are not usually unsafe for healthy adults but warned against letting protein crowd out other important nutrients like fruits and vegetables: “It’s usually not unsafe to eat really high amounts of protein — up to 2 grams per kilogram of adjusted body weight,” she said.
Fiber is another area where social media has promoted quick fixes such as psyllium husk powders and the so-called “internal shower” drink made with chia seeds. Sannidhi recommended aiming for 25-35 grams of fiber daily from whole foods rather than supplements whenever possible. Rapidly increasing fiber intake can cause digestive issues if not paired with adequate hydration.
Trends like “girl dinner” and “what I eat in a day” videos have shaped how people view meals online, particularly among young women. 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 that these videos could normalize disordered eating: “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 noted that while these trends may reinforce stereotypes about women being less capable, they can also encourage creativity in meal preparation.
Supplements such as collagen powders and greens blends continue to gain traction online with promises ranging from better skin to improved immunity. Ryan Bradley, associate professor at the Herbert Wertheim School of Public Health and Human Longevity Science, pointed out that while some supplements offer benefits for those lacking certain nutrients in their diet, they cannot replace whole foods: “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 moved beyond athletic circles into general wellness discussions on social media. Bradley said current research supports creatine primarily for athletic performance; evidence for broader wellness benefits remains limited: “Experimenting with creatine for some other uses should be safe to try, provided you follow the instructions.”
The movement toward reduced alcohol consumption is also gaining momentum through initiatives like Dry January or Sober October. Christine Zoumas from the Herbert Wertheim School emphasized that alternatives to alcohol generally present fewer health risks but cautioned against mocktails high in added sugar: “Almost all alternatives would be better than alcohol.” Sandra Brown—a distinguished professor involved with the Adolescent Brain Cognitive Development Study—noted changing attitudes toward drinking: “People are much more aware of the health consequences of alcohol than ever before.” Recent surveys indicate U.S. drinking rates are declining among younger adults.
Overall, UC San Diego experts advise caution when adopting new nutrition trends seen online—emphasizing moderation, balance across food groups, careful sourcing for specialty products like sea moss gel or supplements—and consulting qualified professionals when making significant dietary changes.
