
In my view, countering the voices of social media influencers and health activists promoting pseudoscientific health claims requires leaning into the science of disease prevention. Extensive research has produced a body of evidence-based practices and public health measures that have consistently been shown to improve the health of millions of people around the world. Evaluating popular health claims against the yardstick of this work can help distinguish which ones are based on sound science.

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Navigating the terrain of tangled information
Conflicting information can be found on just about everything we eat and drink.
That’s because a food or beverage is rarely just good or bad. Instead, its health effects can depend on everything from the quantity a person consumes to their genetic makeup. Hundreds of scientific studies describe coffee’s health benefits and, on the flip side, its health risks. A bird’s-eye view can point in one direction or another, but news articles and social media posts often make claims based on a single study.
Things can get even more confusing with dietary supplements because people who promote them often make big claims about their health benefits. Take apple cider vinegar, for example – or ACV, if you’re in the know.
Apple cider vinegar has been touted as an all-natural remedy for a variety of ailments, including digestive issues, urinary health and weight management. Indeed, some studies have shown that it might help lower cholesterol, in addition to having other health benefits, but overall those studies have small sample sizes and are inconclusive.
Advocates of this substance often claim that one particular component of it – the cloudy sediment at the bottom of the bottle termed “the mother” – is especially beneficial because of the bacteria and yeast it contains. But there is no research that backs the claim that it offers any health benefits.
One good rule of thumb is that health hacks that promise quick fixes are almost always too good to be true. And even when supplements do offer some health benefits under specific circumstances, it’s important to remember that they are largely exempt from Food and Drug Administration regulations. That means the ingredients on their labels might contain more or less of the ingredients promised or other ingredients not listed, which can potentially cause harms such as liver toxicity.
It’s also important to keep in mind that the global dietary supplements industry is worth more than US$150 billion per year, so companies – and wellness influencers – selling supplements have a financial stake in convincing the public of their value.
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How nutrition science gets twisted
There’s no doubt that good nutrition is fundamental for your health. Studies consistently show that a balanced diet containing a variety of essential nutrients can help prevent chronic diseases and promote overall well-being.
For instance, minerals such as calcium and iron support bone health and oxygen circulation in the blood, respectively. Proteins are essential for muscle repair and growth, and healthy fats, like those found in avocados and nuts, are vital for brain health.
However, pseudoscientific claims often twist such basic facts to promote the idea that specific diets or supplements can prevent or treat illness. For example, vitamin C is known to play a role in supporting the immune system and can help reduce the duration and severity of colds.
But despite assertions to the contrary, consuming large quantities of vitamin C does not prevent colds. In fact, the body needs only a certain amount of vitamin C to function properly, and any excess is simply excreted.
Companies sometimes claim their supplement is “scientifically proven” to cure illness or boost brain function, with no credible research to back it up.
Some companies overstate the benefits while underplaying the hazards.
For example, wellness influencers have promoted raw milk over pasteurized milk as a more natural and nutritious choice, but consuming it is risky. Unpasteurized milk can contain harmful bacteria that leads to gastrointestinal illness and, in some cases, much more serious and potentially life-threatening diseases such as avian influenza, or bird flu.
Such dietary myths aren’t harmless. Reliance on nutrition alone can lead to neglecting other critical aspects of health, such as regular medical checkups and lifesaving vaccinations.
The lure of dietary myths has led people with cancer to replace proven science-backed treatments, such as chemotherapy or radiation, with unproven and misleading nutrition programs.
How to spot less-than-solid science
Pseudoscience exploits your insecurities and emotions, taking advantage of your desire to live the healthiest life possible.
While the world around you may be uncertain and out of your control, you want to believe that at the very least, you have control over your own health. This is where the wellness industry steps in.
What makes pseudoscientific claims so confusing is that they use just enough scientific jargon to sound believable. Supplements or powders that claim to “boost immunity” often list ingredients such as adaptogens and superfoods. While these words sound real and convincing, they actually don’t mean anything in science. They are terms created by the wellness industry to sell products.
I’ve researched and written about reliable ways to distinguish science facts from false health claims. To stay alert and find credible information, I’d suggest you follow a few key steps.
First, check your emotions – strong emotional reactions, such as fear and anger, can be a red flag.
Next, check that the author has experience or expertise in the field of the topic. If they’re not an expert, they might not know what they are talking about. It’s always a good idea to make sure the source is reputable – ask yourself, would this source be trusted by scientists?
Finally, search for references that back up the information. If very little or nothing else exists in the science world to back up the claims, you may want to put your trust in a different source.
Following these steps will separate the facts from fake news and empower you to make evidence-based decisions.
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- Public health
- Nutrition
- Nutrients
- Pseudoscience
- Diet fads
- Misinformation
- Public health research
- Evidence-based
- Disease risk
- Public health measures
- Science communicaton
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