Wild TikTok Vitamin Trends for Diabetes: Are They Total Hype or the Real Deal?

1. Vitamin D Megadosing

One of TikTok’s most buzzworthy vitamin trends is megadosing vitamin D in hopes of improving insulin sensitivity and managing blood sugar. Creators often tout videos suggesting that taking ultra-high doses—sometimes 10,000 IU or more daily—can “reset” the body’s glucose control and support the endocrine system. The theory stems from studies indicating a relationship between vitamin D levels and insulin function, as vitamin D may play a role in pancreatic beta cell health and glucose metabolism.

However, while some research suggests people with diabetes are more likely to have low vitamin D, there’s little evidence that megadosing offers extra benefits. The National Institutes of Health warns that excessive vitamin D can lead to toxicity—causing kidney stones, hypercalcemia, and even heart issues. Most experts recommend checking blood levels and only supplementing if deficient.

It’s important to remember: more isn’t always better. While TikTok may make high-dose vitamin D look like a miracle cure, safe use requires medical supervision and laboratory monitoring to avoid dangerous side effects. Always consult a healthcare provider before starting or changing any supplement regimen.

2. Berberine as ‘Nature’s Ozempic’

A wave of TikTok creators have crowned berberine the “Nature’s Ozempic,” claiming it mimics the effects of the popular diabetes medication by lowering blood sugar and promoting weight loss. Berberine is a compound found in several plants, and some clinical studies suggest it can improve insulin sensitivity and help regulate glucose metabolism. Its mechanisms may include activating AMP-activated protein kinase (AMPK), an enzyme involved in cellular energy balance.

However, TikTok videos often oversimplify these benefits, skipping over the nuances. Unlike prescription drugs like Ozempic (semaglutide), berberine is not FDA-approved for diabetes, and its effects can vary widely. Clinical trials show some promise, but the quality and dosage of supplements on the market are inconsistent. Side effects—including stomach upset and potential interactions with other medications—are rarely discussed in viral clips.

Physicians stress the importance of medical supervision when using berberine, especially for people with diabetes or those taking other medications. What works for one individual may not work for another, and self-experimentation carries real risks. For those interested in berberine, a healthcare provider can help determine if it’s safe and appropriate.

3. Cinnamon Challenges

Cinnamon has long been hailed in folk medicine for its potential to lower blood sugar, and TikTok has amplified this reputation with the rise of the cinnamon challenge—a trend where users swallow large spoonfuls of cinnamon, claiming it will instantly “reset” their glucose levels. Some research, including a meta-analysis in the Annals of Family Medicine, suggests that cinnamon may have a modest benefit in reducing fasting blood glucose for people with type 2 diabetes.

However, the science is far from conclusive, and most studies use much lower doses than what’s seen in viral videos. The risks of these cinnamon challenges are rarely addressed; consuming large amounts can cause choking, mouth irritation, and even dangerous liver toxicity due to coumarin—a compound found in many cinnamon varieties. The NIH Office of Dietary Supplements warns that high intakes of cinnamon, especially Cassia cinnamon, can be toxic to the liver.

While cinnamon might add flavor and a minor metabolic boost, swallowing spoonfuls in pursuit of better blood sugar is risky. Always use spices as part of a balanced diet—not as a substitute for medical guidance or diabetes management.

4. Apple Cider Vinegar Shots

Apple cider vinegar (ACV) has become a staple in TikTok’s health scene, with users downing daily “shots” to supposedly flatten glucose spikes and improve insulin sensitivity. The proposed mechanism is that ACV slows gastric emptying, reducing how quickly glucose enters the bloodstream after meals. Some studies, such as those summarized by the Harvard T.H. Chan School of Public Health, suggest a modest benefit in post-meal blood sugar reduction for people with type 2 diabetes.

TikTok trends often encourage taking undiluted ACV first thing in the morning, portraying it as a quick fix. However, consuming vinegar this way can lead to significant gastrointestinal side effects—including nausea, indigestion, and even damage to tooth enamel and esophageal tissue. The highly acidic nature of undiluted vinegar also increases the risk of ulcers and throat irritation.

Experts recommend always diluting ACV in water and using it as part of an overall healthy diet, not as a replacement for diabetes medication or evidence-based care. It’s wise to consult a healthcare provider before making vinegar shots a regular habit, especially for those with sensitive stomachs or existing digestive concerns.

5. Magnesium for Insulin Resistance

Magnesium is a vital mineral involved in hundreds of cellular reactions, including those related to glucose transport and insulin signaling. TikTok is brimming with testimonials from users who claim that supplementing with magnesium dramatically improved their blood sugar control and even reversed insulin resistance. These stories often highlight improved energy, fewer sugar cravings, and easier weight management after starting supplements.

Scientific evidence does show a link between low magnesium levels and an increased risk of insulin resistance and type 2 diabetes. The National Institutes of Health notes that magnesium plays a key role in carbohydrate metabolism and that deficiency may worsen blood sugar problems. However, most people can meet their magnesium needs with a balanced diet, and not everyone with diabetes or prediabetes is actually deficient.

Despite the TikTok hype, experts caution against self-prescribing high-dose magnesium. Over-supplementation can lead to diarrhea, heart disturbances, and kidney problems. Lab testing to check magnesium status is recommended before starting supplements, ensuring safe and targeted therapy. Consultation with a healthcare provider ensures the right dosage and helps avoid unnecessary risks.

6. Biotin for Blood Sugar

Biotin, also known as vitamin B7, is featured in countless TikTok videos that claim it can “stabilize blood sugar” and “supercharge metabolism” for people with diabetes. This vitamin plays a role in converting food into energy and is involved in several key enzymes that manage glucose and fatty acid metabolism. Some small studies have explored whether biotin supplementation could help regulate blood sugar, but the evidence remains limited and inconclusive.

Professional guidelines, such as those from the American Diabetes Association, do not currently recommend biotin for the management of diabetes. In fact, most people get enough biotin from a regular diet, and true biotin deficiency is rare.

A major concern with TikTok trends is the unregulated dosing of supplements. Over-the-counter biotin products can contain doses far above what is needed, which may interfere with laboratory tests, including those used to monitor diabetes and thyroid function. It’s wise to approach biotin supplementation cautiously, discuss any new vitamins with a healthcare provider, and avoid assuming that “more is better” when it comes to dietary supplements.

7. Vitamin C Infusions

Vitamin C, famed for its antioxidant properties, is a staple of wellness culture on TikTok—especially in the form of IV drips promising everything from blood sugar balance to immune boosts. Some influencers claim that high-dose intravenous vitamin C can protect against diabetic complications by reducing oxidative stress and inflammation. While vitamin C does play a role in scavenging free radicals and supporting immune health, the leap to IV infusions as a diabetes remedy is not well supported by science.

Studies investigating vitamin C’s effects in diabetes show mixed results, with most benefits coming from regular oral intake via diet or supplements, rather than high-dose IV therapy. According to the National Institutes of Health, there is little evidence that vitamin C infusions are superior to oral supplementation for diabetes management.

Moreover, the trend of receiving vitamin C drips outside of medical supervision carries serious risks, including infection, vein irritation, and even sepsis. Non-medical infusions are never recommended. For most people, a diet rich in fruits and vegetables provides all the vitamin C needed—without the dangers of unregulated IV therapy.

8. Alpha-Lipoic Acid Craze

Alpha-lipoic acid (ALA), a powerful antioxidant, has become another TikTok favorite for people seeking relief from diabetes-related nerve pain, or neuropathy. Videos often claim that ALA supplements can “reverse” nerve damage and dramatically improve symptoms such as tingling, numbness, and pain. In reality, ALA’s main benefit is its ability to reduce oxidative stress and support nerve function—mechanisms that are particularly relevant for diabetic neuropathy.

Several clinical trials, like those reviewed by the U.S. National Library of Medicine, have found that alpha-lipoic acid may offer modest improvements in neuropathic symptoms for some people with diabetes, especially when used as part of a comprehensive treatment plan. However, the dramatic recoveries shown on TikTok are not typical, and results vary depending on dosage, duration, and individual health factors.

Experts caution that ALA is not a “miracle cure” and that self-medicating without medical guidance can lead to side effects, such as skin rash or low blood sugar. Consulting a healthcare provider before starting alpha-lipoic acid is essential to ensure safety, appropriate dosing, and to avoid interactions with other diabetes medications.

9. Chromium Picolinate Tablets

Chromium picolinate has surged in popularity on TikTok, with influencers touting it as a “blood sugar stabilizer” and a solution for people with diabetes. Chromium is a trace mineral that helps the body process carbohydrates and fats, and it’s thought to enhance the action of insulin—a hormone critical for regulating blood sugar. Some users share anecdotal success stories, claiming that chromium supplements have made their blood sugar “normal overnight.”

Scientific evidence on chromium’s effectiveness is mixed. A review by the NIH notes that while there may be minor improvements in glucose control for people with diabetes, the effects are generally small and not consistent across all studies. The dramatic TikTok claims tend to exaggerate the benefits while downplaying the risks of unsupervised, long-term supplementation.

Excessive chromium intake has been linked to kidney and liver problems, especially when used without appropriate medical monitoring. Unsupervised use of chromium picolinate, particularly for extended periods, is not recommended. Anyone considering this supplement should consult with a healthcare provider to discuss proper dosing, duration, and to ensure it does not interfere with other medications or health conditions.

10. B-Complex for Energy Boosts

B vitamins are essential for converting the food we eat into usable energy, which is why they often feature in TikTok “energy hack” videos targeting people with diabetes. These clips typically promote B-complex supplements as a remedy for fatigue, brain fog, and sluggishness, suggesting that anyone with blood sugar issues can benefit from an extra dose. B vitamins—including B1 (thiamine), B6 (pyridoxine), and B12 (cobalamin)—play key roles in cellular metabolism and the nervous system.

While some individuals with diabetes may be at risk for deficiencies—especially those on metformin, which can lower B12 levels—most people can meet their needs through a balanced diet. Overuse of B-complex supplements, as often recommended in viral TikTok trends, can actually mask underlying deficiencies or medical conditions. For example, high doses of folic acid can hide symptoms of B12 deficiency, potentially leading to nerve damage.

According to the Centers for Disease Control and Prevention, routine supplementation without documented deficiency is unnecessary and may be harmful. Before taking B-complex vitamins for an “energy boost,” it is best to discuss symptoms and needs with a healthcare provider.

11. Vitamin E and Diabetes

Vitamin E, a fat-soluble antioxidant, frequently appears in TikTok videos promising to “protect cells from blood sugar damage” and “reverse diabetes complications.” The premise is rooted in vitamin E’s ability to neutralize free radicals and reduce oxidative stress, which can be elevated in people with diabetes. While antioxidants are important for overall health, social media often exaggerates their power—suggesting that high-dose vitamin E alone can halt diabetic progression or prevent all complications.

Clinical research, such as that cited by the National Institutes of Health, shows only modest benefits of vitamin E supplementation for diabetes, and only in select populations. High doses do not offer extra protection and may, in fact, increase health risks. The most serious concern is that megadoses of vitamin E—especially above 400 IU per day—can interfere with blood clotting and significantly raise the risk of bleeding, particularly for those on anticoagulant medications.

Rather than relying on supplements, experts recommend obtaining vitamin E from a varied diet rich in nuts, seeds, and leafy greens. Anyone considering high-dose vitamin E should consult their healthcare provider because the risks often outweigh any unproven benefits touted online.

12. Zinc for Glycemic Control

Zinc is an essential mineral that plays a direct role in insulin synthesis, storage, and release within the pancreas. On TikTok, testimonials abound from users who credit zinc supplements with improving their blood sugar stability, reducing cravings, and even helping with wound healing—a common concern in diabetes. Some laboratory studies and small clinical trials, such as those referenced by the National Institutes of Health, support the idea that zinc deficiency may negatively impact glycemic control and that supplementation could be beneficial in those who are deficient.

However, the leap from minor improvements in controlled settings to dramatic, TikTok-worthy transformations is not supported by robust evidence. Most people can meet their zinc needs through a balanced diet that includes meat, legumes, nuts, and seeds. Excessive zinc supplementation—often promoted in social media trends—can lead to nausea, suppressed immune function, and interference with copper absorption, ultimately causing additional health issues.

Safe dosing is critical. Experts recommend consulting a healthcare provider before starting zinc supplements, especially for long-term use. Testing for deficiency and following recommended dietary allowances helps avoid the risks associated with both under- and over-supplementation.

13. Resveratrol Supplements

Resveratrol is a plant-based antioxidant found in grapes, red wine, and some berries, and it’s recently become a darling of TikTok wellness circles. Many creators tout resveratrol supplements as a secret weapon for blood sugar control, “anti-aging,” and even diabetes prevention. The hype is based on the compound’s ability to activate cellular pathways involved in glucose metabolism and reduce inflammation.

While laboratory research and animal studies have yielded promising results, the leap to human benefits is less clear. As noted in a review published by the National Institutes of Health, clinical trials in people with diabetes show only modest improvements in insulin sensitivity and blood sugar levels. The dramatic benefits portrayed on social media are not yet substantiated by large, long-term studies.

Another important consideration is drug interactions. Resveratrol can affect how some medications are metabolized, potentially altering their effectiveness or increasing side effects. Anyone interested in trying resveratrol should consult with their healthcare provider to ensure it’s safe and won’t interfere with existing treatments or conditions. Relying solely on supplements is never a substitute for well-established diabetes management strategies.

14. Bitter Melon Capsules

Bitter melon, also known as Momordica charantia, has a long history in traditional medicine for managing blood sugar levels. Recently, TikTok users have embraced bitter melon capsules as a “natural insulin” and a quick fix for diabetes, often attributing rapid improvements in glucose to this supplement. The plant contains compounds believed to mimic insulin and enhance glucose uptake in cells, which has fueled its popularity online.

While some studies, such as those referenced by the National Institutes of Health, note potential benefits of bitter melon, the evidence is far less dramatic than TikTok claims. Most clinical trials reveal only modest reductions in blood sugar, and results are inconsistent due to variations in dosage and supplement formulation. There is no scientific consensus supporting it as a substitute for prescription diabetes medications.

Caution is especially important for those already taking hypoglycemic drugs, as bitter melon may amplify the effects and cause dangerously low blood sugar (hypoglycemia). Always consult a healthcare provider before adding bitter melon capsules to your regimen, especially if you are on medication for diabetes or other chronic conditions.

15. Aloe Vera Juice

Aloe vera juice has become a trendy “wellness shot” on TikTok, with users praising its supposed ability to lower blood sugar and “cleanse” the body for people with diabetes. The reasoning behind this trend is that compounds in aloe vera—such as polysaccharides and antioxidants—may help improve insulin sensitivity and reduce inflammation, potentially leading to better glycemic control.

Some small studies, including reviews cited by the National Institutes of Health, suggest that aloe vera supplementation might have a mild glucose-lowering effect in people with type 2 diabetes or prediabetes. However, the evidence is far from conclusive, and the dramatic TikTok testimonials often exaggerate both speed and magnitude of results.

A significant concern is digestive side effects. Aloe vera juice can act as a laxative, leading to diarrhea, abdominal cramps, and dehydration—especially when consumed in large quantities as seen in some viral challenges. There is also a risk of interactions with diabetes medications. As with any supplement, it’s best to consult a healthcare provider before using aloe vera juice for blood sugar control to ensure safe and appropriate use.

16. Turmeric and Curcumin

Turmeric, a golden spice celebrated in many cultures, is a trending ingredient in TikTok diabetes “elixirs” and smoothie recipes. Its active compound, curcumin, is known for potent anti-inflammatory and antioxidant properties, which may benefit individuals with diabetes by reducing inflammation linked to insulin resistance and complications. Some laboratory studies have shown curcumin can enhance glucose uptake and modulate pathways involved in blood sugar regulation.

Despite this promising science, the recipes found on TikTok—often featuring heaping spoonfuls of turmeric—are not directly supported by clinical trials. According to a National Institutes of Health review, most studies use concentrated and purified curcumin, not culinary turmeric, and the effects seen in humans are typically mild.

A major barrier is absorption; curcumin is poorly absorbed by the body, and most benefits require it to be combined with black pepper extract (piperine) or taken in specialized supplement forms. Simply adding turmeric to food may not produce the dramatic results seen in viral videos. For those interested in curcumin, discussing proper form and dosing with a healthcare provider is recommended.

17. Gymnema Sylvestre

Gymnema sylvestre, an herb long used in Ayurvedic medicine as a remedy for “sweet urine,” is now gaining momentum on TikTok as a natural blood sugar blocker. Many users share testimonials about how gymnema extracts “curb sugar cravings” and lower glucose levels, sometimes calling it a “sugar destroyer.” Traditionally, gymnema has been used to support healthy metabolic function and manage diabetes symptoms in India for centuries.

Modern science provides some support for these claims, with small clinical studies suggesting that gymnema may help reduce sugar absorption in the intestine and enhance insulin production. According to a review in the United States National Library of Medicine, the evidence remains preliminary and is not robust enough to justify the dramatic claims seen on TikTok. Dosage, form, and individual response can vary significantly.

Caution is needed for anyone on diabetes medication, as gymnema may potentiate the effects of hypoglycemic drugs and raise the risk of dangerously low blood sugar. Consulting a healthcare provider before starting gymnema is crucial to avoid interactions and to ensure safe, effective integration with other treatments.

18. Fenugreek Seeds

Fenugreek seeds, rich in soluble fiber, are a staple in many global cuisines and have become a trending ingredient in TikTok diabetes hacks. The theory is that fenugreek’s fiber slows carbohydrate absorption and digestion, helping to reduce post-meal blood sugar spikes. Some TikTok creators share recipes for soaking fenugreek seeds overnight or blending them into smoothies, touting quick results for “natural glucose control.”

Research supports that fenugreek seeds may modestly lower blood sugar in people with type 2 diabetes, as noted by the National Institutes of Health. However, the results are typically mild and depend on consistent, long-term use—far from the instant effect often portrayed online. Dosage and preparation methods can also affect efficacy, making it difficult to standardize advice seen on social media.

A notable drawback is gastrointestinal side effects. High intake of fenugreek can cause bloating, gas, and diarrhea, especially when consumed in the large quantities sometimes shown in viral challenges. Anyone interested in incorporating fenugreek for blood sugar support should start slowly and monitor for digestive issues, consulting a healthcare provider if symptoms persist or worsen.

19. Vitamin K2

Vitamin K2, less well-known than its cousin K1, is gaining attention on TikTok for its alleged ability to support vascular health and prevent diabetes complications. The vitamin plays a crucial role in directing calcium to bones and away from blood vessels, theoretically reducing the risk of arterial calcification—a major concern for people with diabetes, who are at higher risk for cardiovascular disease.

Some TikTok influencers claim that vitamin K2 supplements can “clean arteries” and dramatically lower the risk of heart attacks and strokes in people with diabetes. While emerging research—such as summaries from the National Institutes of Health—suggests a potential link between vitamin K2 and improved vascular health, robust clinical evidence is still lacking. Most studies have focused on populations with osteoporosis rather than diabetes, and the benefits for glucose control are largely unproven.

Importantly, vitamin K2 can interact with blood-thinning medications like warfarin, altering their effectiveness and potentially increasing the risk of bleeding or clotting complications. Anyone considering vitamin K2 supplementation—especially those on anticoagulants—should consult their healthcare provider to weigh potential benefits against risks and avoid dangerous interactions.

20. Spirulina Powders

Spirulina, a blue-green algae prized for its nutrient density, has become a popular ingredient in TikTok smoothie and wellness bowl trends. Advocates highlight its impressive protein content, vitamins, minerals, and antioxidants, claiming that regular use can “balance blood sugar” and “boost energy” for people with diabetes. Some TikTokers even attribute dramatic improvements in overall wellness to daily spirulina shots or powders blended into beverages.

While spirulina is indeed rich in nutrients, the evidence supporting its direct role in glucose control is limited. According to the National Institutes of Health, only a handful of small studies suggest potential benefits for lipid and blood sugar levels, and these findings have yet to be replicated in large, rigorous trials. The majority of health improvements seen online are anecdotal and should be interpreted with caution.

A key concern with spirulina is the risk of contaminants, such as heavy metals or harmful bacteria, especially in poorly regulated supplements. Choosing high-quality, third-party tested products is essential. Anyone considering spirulina should consult their healthcare provider, particularly those with autoimmune conditions or allergies, as adverse reactions are possible.

21. N-Acetylcysteine (NAC)

N-Acetylcysteine (NAC) is an antioxidant supplement that’s receiving considerable attention on TikTok for its potential to “detoxify” the body and support blood sugar control in people with diabetes. NAC is a precursor to glutathione, one of the body’s most powerful antioxidants, and may help reduce oxidative stress that contributes to diabetes complications. TikTok discussions frequently mention NAC’s role in “protecting the pancreas” or “reversing insulin resistance,” often with little evidence.

Some scientific studies, like those cited by the National Institutes of Health, suggest that NAC could help reduce inflammation and oxidative damage in diabetes, potentially improving metabolic health. However, most of these studies are small or preliminary, and definitive benefits for diabetes management remain unproven.

A major concern is safe sourcing and dosing. NAC supplements are not always regulated for purity or potency, leading to variability in product quality. Overuse can cause gastrointestinal upset and, in rare cases, more serious side effects. Consulting a healthcare provider prior to supplementation is essential, and consumers should choose reputable brands that undergo third-party testing to ensure safety.

22. Coenzyme Q10 (CoQ10)

Coenzyme Q10 (CoQ10) is a compound naturally present in every cell, essential for producing energy in the mitochondria and supporting heart health. On TikTok, CoQ10 is often hyped as a “longevity vitamin” that can supercharge energy, slow aging, and, according to some creators, help manage diabetes by improving blood sugar and cardiovascular function.

While CoQ10 does have well-studied benefits for heart health and may help reduce statin-induced muscle pain, its direct impact on blood sugar control is not well established. According to the National Institutes of Health, there’s no conclusive evidence that CoQ10 supplements can significantly lower glucose or alter insulin sensitivity in people with diabetes. The dramatic TikTok claims are not supported by robust clinical trials.

It’s important to recognize that, although CoQ10 is generally well tolerated, it should not be seen as a substitute for established diabetes therapies or healthy lifestyle changes. Anyone considering CoQ10—especially if taking other medications—should check with a healthcare provider to avoid interactions and set realistic expectations about its effects.

23. Moringa Leaf Powder

Moringa leaf powder, derived from the “drumstick tree,” is celebrated on TikTok for its supposed diabetes-fighting powers, often featured in “miracle teas” and smoothie blends. Moringa is rich in polyphenols and antioxidants, which are believed to help reduce inflammation and protect cells from oxidative stress. TikTok creators promote moringa for its potential to lower blood sugar and improve overall metabolic health, sometimes claiming immediate results with just a daily scoop.

Scientific research, including reviews from the National Institutes of Health, suggests that moringa may modestly reduce blood glucose in people with diabetes, but these effects are typically seen with consistent dosing over time, not with occasional use. Additionally, the amount of active compounds can vary significantly between products and preparations, making it difficult to standardize results.

While moringa is generally considered safe when consumed in moderate amounts, high doses can cause digestive upset or interact with certain medications. Anyone interested in trying moringa for blood sugar support should consult a healthcare provider about appropriate dosing and potential side effects, rather than relying on quick-fix TikTok trends.

24. Sea Moss Gel

Sea moss gel, made from red algae, has become a viral sensation on TikTok, especially in smoothie and wellness drink recipes. Promoted as a natural source of minerals such as iodine, potassium, magnesium, and calcium, sea moss is touted for a variety of health benefits—including improved digestion, immune support, and, increasingly, claims of “blood sugar balance” for people with diabetes.

While sea moss is indeed mineral-rich, there is currently no robust scientific evidence supporting its effectiveness in lowering blood glucose or managing diabetes. Most of the health claims circulating on social media are based on anecdotal reports rather than clinical research. The National Institutes of Health notes that while seaweeds can contribute to overall nutrition, their direct impact on metabolic health is still unclear.

Another concern is the variability in nutrient content and the potential for contamination with heavy metals or excess iodine in sea moss supplements. Anyone considering adding sea moss gel to their regimen should choose products from reputable sources and consult a healthcare provider, especially if they have thyroid or kidney issues.

25. Mulberry Leaf Extract

Mulberry leaf extract has become a rising star on TikTok, with users praising its ability to “block sugar” and support diabetes management. The active compounds in mulberry leaves, particularly 1-deoxynojirimycin (DNJ), are thought to inhibit enzymes that digest carbohydrates, thereby slowing glucose absorption after meals. This mechanism has made mulberry a popular ingredient in supplements marketed toward those seeking to control post-meal blood sugar spikes.

TikTok endorsements often exaggerate the extract’s effects, promising dramatic improvements in glucose control with minimal effort. While some studies, such as those reviewed by the National Institutes of Health, do show a modest reduction in postprandial blood sugar, the benefits are not as immediate or powerful as many viral videos suggest. Dosage, formulation, and consistency all play significant roles in efficacy.

For those interested in mulberry leaf extract, it’s important to prioritize evidence-based use over social media hype. Consultation with a healthcare provider is recommended to ensure safety, especially for those already using glucose-lowering medications, as interactions or additive effects are possible.

26. Omega-3 Fish Oil

Omega-3 fatty acids, commonly found in fish oil, are celebrated for their anti-inflammatory and heart-protective properties. On TikTok, creators often promote high-dose omega-3 supplements as a “must-have” for people with diabetes, claiming they help lower blood sugar, reduce insulin resistance, and provide a host of other metabolic benefits.

While scientific evidence, such as that reviewed by the National Institutes of Health, supports the benefits of omega-3s for heart health and inflammation, the effects on blood glucose are less clear. Most reputable studies show that omega-3 supplementation has little direct impact on glycemic control, although it may help lower triglycerides and support cardiovascular health—an important consideration for people with diabetes.

A growing concern is the trend toward megadosing seen on TikTok, with some users taking far more than the recommended amounts. Excessive omega-3 intake can increase the risk of bleeding, especially in those on anticoagulants, and may cause gastrointestinal upset. It’s best to follow established dosing guidelines and consult a healthcare provider before starting or increasing fish oil supplements.

27. Garlic Supplements

Garlic has been used for centuries in traditional medicine to support heart health and combat infections, and it’s now enjoying viral fame on TikTok as a purported diabetes remedy. Many videos depict users eating raw garlic cloves or taking concentrated supplements, hoping to “naturally lower blood sugar” or boost overall wellness. Garlic contains sulfur compounds, such as allicin, that are thought to have anti-inflammatory and potential glucose-lowering effects.

Some small studies, as highlighted by the National Institutes of Health, suggest that garlic may modestly benefit cholesterol levels and blood pressure, but robust evidence for its effectiveness in lowering blood sugar is lacking. The dramatic TikTok trends—such as swallowing raw garlic or adding large amounts to smoothies—are not supported by clinical research and often ignore potential risks.

Consuming large quantities of raw garlic can cause significant gastrointestinal discomfort, including heartburn, nausea, and diarrhea. Garlic can also interact with blood thinners and certain diabetes medications, potentially increasing bleeding risk or altering drug effectiveness. Always consult a healthcare provider before starting garlic supplements or significantly increasing garlic intake, especially if you’re on medication.

28. Licorice Root

Licorice root, derived from the Glycyrrhiza glabra plant, has a long history in herbal medicine for a variety of ailments—and now, it’s popping up in TikTok “blood sugar tea” recipes. Some users claim that compounds in licorice root can help lower blood glucose and reduce inflammation due to their influence on metabolic pathways. A few laboratory studies have suggested that specific components, such as glabridin, may have glucose-modulating properties.

Despite these potential effects, clinical evidence supporting licorice root as an effective diabetes therapy remains limited. The National Institutes of Health notes that the majority of claims are unproven in human studies, and the preparations used in TikTok recipes can vary widely in potency and quality.

A significant concern with licorice root is its well-documented ability to elevate blood pressure and cause hypokalemia (low potassium levels), especially with prolonged or high-dose use. These side effects are particularly risky for individuals with hypertension or cardiovascular disease—conditions that often co-occur with diabetes. Anyone considering licorice root for blood sugar support should consult a healthcare provider, as the risks may outweigh any unproven benefits.

29. Psyllium Husk

Psyllium husk, a soluble fiber derived from the seeds of Plantago ovata, has gained TikTok fame for its role in “superfood” smoothie bowls and fiber-packed drinks. The mechanism is straightforward: psyllium forms a gel-like substance in the gut that slows carbohydrate absorption, helping to blunt post-meal blood sugar spikes—a benefit supported by clinical studies and recognized by the National Institutes of Health.

TikTok creators often showcase creative recipes, adding hefty spoonfuls of psyllium to yogurts, smoothies, or even overnight oats. While these fiber-filled treats can be a tasty way to support glycemic control and promote regularity, sudden high intake can lead to significant gastrointestinal upset, including bloating, gas, and abdominal cramping.

Experts recommend introducing psyllium husk into the diet gradually and ensuring adequate hydration to minimize discomfort and avoid constipation. It’s important to remember that fiber supplements should complement, not replace, a balanced diet rich in fruits, vegetables, and whole grains. For those with digestive conditions or on medication, consulting a healthcare provider prior to starting psyllium is advised.

30. Inositol

Inositol, a vitamin-like compound found in many foods, plays a vital role in cell signaling and insulin sensitivity. Its popularity on TikTok has soared, especially with crossover content targeting both PCOS (polycystic ovary syndrome) and diabetes communities. Many creators promote inositol supplements as a “natural insulin sensitizer,” sharing testimonials of improved cycles, reduced cravings, and better blood sugar control.

Scientific studies, as discussed by the National Institutes of Health, show that inositol—especially the myo-inositol and D-chiro-inositol forms—may help improve insulin sensitivity in women with PCOS and, to a lesser extent, in people with prediabetes or metabolic syndrome. However, the benefits, optimal formulations, and dosages can vary widely between individuals.

The TikTok trend often overlooks the importance of individualized dosing and medical guidance. Overuse or incorrect formulations may reduce effectiveness or cause digestive discomfort. Anyone considering inositol for blood sugar support should consult a healthcare provider to personalize dosing, monitor progress, and avoid unnecessary risks associated with self-experimentation.

31. Probiotic Gummies

Gut health has taken center stage on TikTok, with probiotic gummies touted as a fun, tasty way to support digestion, immunity, and even blood sugar control. The theory is that a healthy gut microbiome can influence glucose metabolism and inflammation, potentially benefiting people with diabetes or prediabetes. TikTok trends show creators sampling assorted gummy brands, promising flatter glucose curves and reduced sugar cravings after use.

While emerging research links gut bacteria diversity to metabolic health and insulin sensitivity, the evidence for over-the-counter probiotic gummies is mixed. According to the National Center for Complementary and Integrative Health, only certain clinically studied strains—such as Lactobacillus and Bifidobacterium—have demonstrated potential benefits for glucose regulation or weight management.

Most TikTok trends overlook critical details like strain specificity, potency, and survivability. Many products are not third-party tested, and some may contain excess sugar or ineffective strains. To get the most benefit, choose probiotics with clinically validated strains and consult a healthcare provider to tailor supplementation to your health needs and avoid wasting money on subpar products.

32. Black Seed Oil

Black seed oil, derived from the seeds of Nigella sativa, has a storied reputation in traditional medicine across the Middle East, Africa, and Asia, often referred to as the “remedy for everything but death.” On TikTok, black seed oil is trending as a natural option for blood sugar management, with testimonials touting its ability to “balance glucose,” reduce inflammation, and even aid weight loss in people with diabetes.

Preliminary research, cited by the National Institutes of Health, suggests that thymoquinone—the active ingredient in black seed oil—may have modest glucose-lowering and anti-inflammatory properties. However, the dramatic results seen in TikTok testimonials are not widely supported by robust clinical trials, and the effectiveness can vary depending on dosage, oil quality, and individual response.

A critical safety note: black seed oil can increase the risk of bleeding, especially in those with bleeding disorders or anyone taking anticoagulants. As with many trending supplements, it is wise to consult a healthcare provider before using black seed oil, and to purchase only from reputable sources to ensure purity and potency.

33. Ginseng Extracts

Ginseng, particularly Panax and American ginseng, is renowned for its adaptogenic properties—meaning it may help the body adapt to physical and emotional stress. On TikTok, ginseng extracts are hyped for their supposed ability to “supercharge” metabolism, improve energy, and, notably, regulate blood sugar in people with diabetes. Many TikTok users share testimonials about feeling more alert and experiencing fewer glucose spikes after adding ginseng to their supplement routines.

Some clinical studies, as noted by the National Institutes of Health, do suggest that ginseng may modestly lower blood glucose, particularly post-meal levels, when used consistently. However, the effects can vary based on the type of ginseng, preparation, and individual response. The dramatic, near-instant results seen in viral clips are often exaggerated and lack scientific backing.

A key concern with ginseng is the potential for overstimulation, leading to insomnia, nervousness, or increased heart rate. Additionally, ginseng can interact with diabetes medications, increasing the risk of hypoglycemia (low blood sugar). Anyone considering ginseng extracts should consult their healthcare provider, especially if they’re already on glucose-lowering drugs or have a sensitivity to stimulants.

34. L-Carnitine

L-carnitine is a naturally occurring compound essential for transporting fatty acids into mitochondria, where they are converted into energy. On TikTok, L-carnitine is often featured in weight-loss and “fat-burning” supplement trends, with some creators suggesting it also helps with blood sugar regulation and diabetes control. The idea is that improved fat metabolism could indirectly enhance insulin sensitivity and promote metabolic health.

Despite these claims, robust scientific evidence for L-carnitine’s direct effect on glucose control is lacking. According to the National Institutes of Health, while L-carnitine supplementation may offer minor benefits for exercise performance or certain heart conditions, its impact on diabetes management remains unclear and unproven in well-designed clinical trials.

Many TikTok trends gloss over the distinction between weight loss and blood sugar control. While L-carnitine may support energy metabolism, it is not a diabetes treatment and should not replace established therapies. Anyone considering L-carnitine supplements, especially those with kidney disease or on medication, should consult a healthcare provider to ensure safety and avoid unnecessary or ineffective supplementation.

35. Green Tea Extract

Green tea extract has become a staple in TikTok wellness trends, often promoted as a “metabolic booster” and “antioxidant powerhouse.” The extract is rich in catechins—especially EGCG—which are believed to help reduce oxidative stress, support fat burning, and improve metabolic function. TikTok creators often showcase “green tea shots” or concentrated capsules as a shortcut to lower blood sugar and faster weight loss.

Some studies, highlighted by the National Institutes of Health, suggest that green tea extract may modestly improve insulin sensitivity and glucose metabolism in some individuals. However, results are inconsistent and the benefits are generally small, especially compared to the dramatic claims made in viral videos. Large, sustained effects on blood sugar control have not been proven.

A major safety concern is liver toxicity with high doses of green tea extract, which has been reported in some cases of supplement overuse. People with liver disease or those taking other medications should exercise extra caution. As with many supplements, moderation is key, and green tea should be viewed as a complement—not a replacement—for proven diabetes therapies.

36. Saffron Supplements

Saffron, prized as the world’s most expensive spice, has now entered the TikTok wellness scene thanks to its purported benefits for mood enhancement and metabolism. Many TikTok recipes feature saffron “golden milk,” teas, or smoothies, with influencers claiming it can help reduce stress, curb cravings, and stabilize blood sugar—appealing to people with diabetes seeking holistic solutions.

Research on saffron, as described by the National Institutes of Health, indicates possible benefits for mood and appetite control, and some studies suggest mild improvements in metabolic markers. However, the evidence for its direct impact on blood glucose or diabetes management is limited and far less dramatic than TikTok trends suggest.

A critical issue is supplement sourcing. Saffron is often adulterated due to its high cost, making it vital to choose products from reputable manufacturers with verified purity. Overuse can lead to toxicity, including nausea and dizziness. Anyone interested in saffron supplements for mood or metabolism should consult a healthcare provider and ensure the product is tested for authenticity and safety.

37. Ashwagandha

Ashwagandha, a key herb in Ayurvedic medicine, is enjoying viral popularity on TikTok for its adaptogenic and “stress-busting” properties. Adaptogens are substances believed to help the body resist physical and psychological stress, potentially leading to better hormonal and metabolic balance. Many TikTok creators tout ashwagandha for its calming effects, improved sleep, and claims of “balancing blood sugar”—features that appeal to people with diabetes or those battling chronic stress.

Some research, including summaries from the National Institutes of Health, suggests that ashwagandha may reduce cortisol (the stress hormone) and modestly improve glucose and lipid profiles in small studies. However, the dramatic and rapid outcomes promised in TikTok videos are typically overstated, and more high-quality research is needed to confirm these benefits.

A critical consideration is ashwagandha’s effect on thyroid function. It may increase thyroid hormone levels, which could be problematic for individuals with thyroid disorders or those taking thyroid medication. Anyone considering ashwagandha for stress or metabolic support should consult a healthcare provider, especially if they have underlying endocrine issues.

38. Milk Thistle

Milk thistle, featuring the active compound silymarin, is a popular herbal supplement promoted on TikTok for its purported liver-protective effects. Many viral “milk thistle cleanse” routines promise detoxification, better digestion, and improved blood sugar control—a tempting trifecta for people with diabetes who are concerned about liver health, especially given the increased risk of nonalcoholic fatty liver disease in this population.

Some studies, including reviews by the National Institutes of Health, suggest that milk thistle may help reduce liver inflammation and improve certain liver enzyme markers. There is also limited evidence of modest improvements in glycemic control, but results are inconsistent and not as pronounced as TikTok trends suggest.

A significant concern is drug interactions. Silymarin can affect the activity of liver enzymes that metabolize numerous medications, potentially altering their efficacy or increasing side effects. For people with diabetes—who often take multiple prescriptions—this is especially relevant. Always consult a healthcare provider before starting milk thistle, particularly if you’re taking other medications or managing chronic health conditions.

39. Dandelion Root

Dandelion root has long been used in herbal medicine for its diuretic and metabolic effects. Now, TikTok is fueling renewed interest in dandelion tea, with influencers claiming it “flushes toxins,” supports liver function, and even helps regulate blood sugar. Some videos promote daily or even multiple servings of dandelion tea, touting it as a natural alternative to pharmaceutical diuretics or blood sugar medications.

Dandelion root does contain compounds that may promote urination and support digestion, and some laboratory studies suggest mild anti-inflammatory and metabolic benefits. The National Institutes of Health notes that evidence for dandelion’s effects on blood glucose is preliminary and based mostly on animal research, not large-scale human trials.

One concern with regular or high intake is potassium depletion—the increased urination can lead to a loss of this important mineral, which is essential for heart and muscle function. People with diabetes, kidney disease, or those on medications affecting potassium should use caution. Consulting a healthcare provider before starting dandelion supplements or tea can help avoid adverse effects and ensure safe use.

40. Banaba Leaf

Banaba leaf, derived from the Lagerstroemia speciosa plant, has surged in popularity on TikTok thanks to supplement reviews claiming it can “naturally lower blood sugar” and “mimic insulin.” The active compound, corosolic acid, is believed to help enhance glucose uptake into cells and reduce post-meal blood sugar spikes. Some TikTokers report swift improvements after adding banaba leaf capsules or teas to their daily routines.

Early research, including summaries from the National Institutes of Health, suggests that corosolic acid may have a glucose-lowering effect, but the existing studies are small, short-term, and largely preclinical. The dramatic, quick fixes promoted in social media videos are not yet backed by robust clinical trials. Dosage and supplement quality can also vary widely between products.

While banaba leaf is generally considered safe when used in moderate amounts, more research is needed to determine its long-term efficacy and safety for diabetes management. Anyone considering banaba leaf or similar herbal supplements should consult a healthcare provider, especially if they are already using glucose-lowering medications or managing other health conditions.

41. Glutathione

Glutathione is a crucial component of the body’s antioxidant defense system, helping protect cells from oxidative stress—a process often heightened in diabetes. On TikTok, glutathione has become a buzzword for “cellular detox,” with influencers flaunting IV infusions and injections that promise glowing skin, improved metabolism, and better blood sugar control. These videos often portray glutathione as a miracle fix for everything from fatigue to diabetic complications.

Although glutathione’s antioxidant role is well-established, there’s little scientific evidence supporting its direct impact on glucose regulation when delivered via supplement or IV therapy. According to the National Institutes of Health, most benefits are observed in preclinical studies, and the effectiveness of oral supplementation is questionable due to poor absorption.

A significant risk with TikTok-inspired non-medical IV administration is infection, allergic reactions, and even vein damage. Only licensed professionals should administer IV treatments, and individuals should be cautious of clinics or at-home kits promoted on social media. For most people, supporting natural glutathione production through a nutrient-rich diet is safer and more effective than chasing trendy infusions.

42. Lutein and Zeaxanthin

Lutein and zeaxanthin are carotenoids found in leafy greens and brightly colored vegetables, celebrated for their role in eye health. For people with diabetes, maintaining vision is especially important because of the increased risk of diabetic retinopathy and other ocular complications. On TikTok, these carotenoids are promoted in supplements and fortified snacks, with influencers claiming they can “protect your eyes” and even “reverse vision damage” caused by diabetes.

While there is scientific support for lutein and zeaxanthin in reducing the risk of age-related macular degeneration and possibly slowing diabetic eye disease progression, the bold TikTok promises are often exaggerated. According to the National Institutes of Health, the best results are seen with regular, long-term intake at science-backed dosages—not with sporadic use or “superdosing” as some trends suggest.

To ensure effectiveness, choose products with clinically validated formulations and be wary of unsubstantiated claims. Supplementing with lutein and zeaxanthin can be helpful for some people with diabetes, but should be part of a broader eye health strategy that includes regular checkups and a nutrient-rich diet.

43. Vitamin B12 Injections

Vitamin B12 is essential for nerve health and red blood cell formation, making it especially relevant for people with diabetes who may be at risk for neuropathy and B12 deficiency—particularly those taking metformin. On TikTok, there’s a growing trend of self-administered B12 injections, with claims of instant energy, improved mood, and even enhanced nerve function.

While B12 supplementation can be vital for those who are deficient, the risks of self-injection are significant. Improper technique can lead to infections, nerve injury, or incorrect dosing. According to the National Institutes of Health, B12 is generally safe when administered by health professionals, but unnecessary or excessive injections offer no added benefit to people with normal levels.

Professional evaluation—including blood testing—is key to determining true deficiency and setting the right dose. Anyone considering B12 injections should consult with a healthcare provider for proper diagnosis and administration. Following a professional protocol ensures safety and maximizes the benefits for nerve health and energy, rather than relying on viral TikTok trends.

44. Collagen Powders

Collagen powders are all the rage on TikTok, often mixed into “collagen coffee” or smoothies with promises of radiant skin, stronger joints, and even improved vascular health for people with diabetes. Collagen is a structural protein that supports skin elasticity, wound healing, and the integrity of blood vessels—key concerns for those at risk for diabetic skin issues and poor circulation.

Some small studies, such as those referenced by the National Institutes of Health, suggest collagen supplementation may support skin hydration and elasticity, and possibly aid in wound healing. However, the dramatic claims on TikTok—such as reversing diabetic complications or promoting vascular regeneration—are not backed by robust clinical evidence. Collagen’s benefits for blood sugar control are also unproven.

It’s important to approach collagen supplements with realistic expectations. While they may offer modest improvements in skin or joint health, they are not a cure-all for diabetes-related problems. Quality and dosing can vary by brand, so choose reputable products, and always combine supplements with proven lifestyle and medical therapies for best results.

45. MCT Oil

MCT oil, or medium-chain triglyceride oil, is a popular add-in for TikTok “bulletproof coffee” and keto recipes, with claims of boosting energy, promoting fat loss, and helping with blood sugar control. MCTs are fats rapidly absorbed by the liver and converted into ketones, offering a quick energy source that may support weight management and metabolic function—key concerns for people with diabetes.

Some research, as outlined by the National Institutes of Health, suggests that MCT oil can increase satiety and may have a minor effect on body composition, but its direct impact on glucose control is minimal. The TikTok trend of adding large amounts of MCT oil to coffee or smoothies often ignores potential downsides, such as calorie overload and digestive discomfort.

A common pitfall is gastrointestinal side effects—including diarrhea, cramping, and nausea—especially when starting with high doses. It’s best to introduce MCT oil gradually and keep servings moderate. For those with diabetes, MCT oil can be part of a balanced diet, but it’s not a substitute for proven therapies or healthy lifestyle choices.

46. Chia Seeds

Chia seeds are a nutritional powerhouse, packed with fiber, omega-3 fatty acids, and plant-based protein. Their ability to absorb many times their weight in liquid makes them a star ingredient in TikTok’s ever-popular chia pudding recipes. Diabetes influencers often highlight chia seeds for their potential to slow carbohydrate absorption, reduce post-meal blood sugar spikes, and support heart health.

According to the National Institutes of Health, chia seeds’ high soluble fiber content can help blunt glycemic response and promote digestive regularity. The omega-3s also contribute to cardiovascular benefits, which are crucial for people with diabetes. However, the extravagant TikTok claims of instant results are often exaggerated; sustained benefits come from regular, moderate consumption.

Those new to chia seeds should introduce them gradually and drink plenty of water, as rapid increases in fiber can cause bloating or digestive discomfort. Chia seeds are best enjoyed as part of a balanced diet, whether in puddings, smoothies, or sprinkled on yogurt—not as a magic bullet, but as a supportive, nutrient-rich food.

47. Vitamin A

Vitamin A is essential for healthy immunity, vision, and cell growth, making it especially relevant for people with diabetes, who are at higher risk for eye and immune complications. On TikTok, some wellness creators promote vitamin A megadosing—far exceeding the daily recommended intake—claiming it can “supercharge” the immune system, improve eyesight, and speed up recovery from illness.

While it’s true that vitamin A supports eye health and immune defenses, the National Institutes of Health warns that excessive intake of preformed vitamin A (retinol) can cause serious toxicity. Symptoms include dizziness, nausea, headaches, and, with chronic overuse, liver damage or even increased risk of bone fractures. These risks are especially pronounced for those following TikTok trends that encourage regular high-dose supplementation.

Vitamin A is best obtained through a balanced diet rich in colorful fruits, vegetables, and dairy products. Megadosing is unnecessary and unsafe; anyone considering supplements should consult a healthcare provider and stick to evidence-based dosing to avoid potentially dangerous side effects.

48. Melatonin

Melatonin, a hormone naturally produced by the pineal gland, is a popular supplement on TikTok, especially in “sleep hack” videos. Many users with diabetes are drawn to melatonin for its well-known ability to regulate sleep-wake cycles, with some online claims suggesting it can also help stabilize blood sugar by improving sleep quality and reducing nighttime cortisol spikes.

Research summarized by the National Institutes of Health indicates that melatonin may help people with sleep disorders fall asleep faster and experience better rest. There’s some evidence that poor sleep can negatively impact glucose metabolism, and improving sleep may indirectly support better blood sugar control. However, TikTok trends often exaggerate melatonin’s direct impact on diabetes management.

Timing is crucial: taking melatonin too late or in excessive amounts can disrupt circadian rhythms and may even blunt insulin sensitivity in some people. It’s best to start with low doses and consult a healthcare provider to find the right timing and approach, rather than relying on viral sleep hack routines.

49. Royal Jelly

Royal jelly, a creamy secretion produced by honeybees, has become a trendy supplement on TikTok with claims of boosting energy, enhancing metabolism, and even supporting blood sugar control. It contains a variety of bioactive compounds, including proteins, fatty acids, and vitamins, which have been studied for their potential antioxidant and anti-inflammatory effects.

Some small studies and traditional medicine sources suggest royal jelly may help with fatigue and mild metabolic improvements, but robust evidence for diabetes management is lacking. The National Institutes of Health notes that while royal jelly is nutrient-dense, its dramatic effects—such as those shown in TikTok “energy shot” videos—are largely anecdotal and not supported by high-quality clinical research.

A significant concern is the risk of allergic reactions, especially for those with known allergies to bee stings, pollen, or honey. Symptoms can range from mild itching to severe anaphylaxis. Anyone considering royal jelly should start with caution and consult a healthcare provider, particularly if they have allergies or are on medications that may interact with bee products.

50. Multivitamin Packs

Multivitamin packs are a mainstay in TikTok “morning routine” videos, especially among those seeking to simplify diabetes management. Influencers often show off colorful packets packed with a day’s worth of vitamins and minerals, promising “all-in-one” solutions for energy, blood sugar balance, and immune support. The appeal is clear: convenience and peace of mind that no nutrient is left behind.

However, according to the American Diabetes Association, there’s little evidence that taking multivitamin supplements improves blood sugar control or diabetes outcomes in people who do not have specific deficiencies. Most nutrients are best absorbed from whole foods—fruits, vegetables, whole grains, and lean proteins—which also provide fiber and other beneficial compounds not found in pills.

While a daily multivitamin may be appropriate for those with dietary gaps or absorption issues, supplements should not replace a healthy diet or medical advice. If you’re considering a multivitamin pack, choose reputable brands, avoid megadosing, and consult a healthcare provider to tailor your approach to your unique needs.

Conclusion

The explosion of vitamin and supplement trends on TikTok underscores the platform’s powerful influence—but also its potential pitfalls. While some vitamins and botanicals show modest promise for diabetes, most claims are overhyped or oversimplified. Critical evaluation, early screening, and individualized professional advice remain the cornerstones of safe diabetes management. Rather than chasing viral cures, focus on balanced nutrition, regular checkups, and evidence-based care. If you’re curious about a supplement, discuss it with your healthcare provider and rely on trusted sources such as the Centers for Disease Control and Prevention or the American Diabetes Association. Stay informed, be cautious, and prioritize your long-term health over social media trends.