TikTok Nutrition Myths That Need to Be Debunked, Like Yesterday - Part 1
by Isabel Ebel, dietetic intern
TikTok is full of tips, tricks, and laughs, however, when it comes to nutrition information, it’s sometimes not so correct. That’s not to say that everything is incorrect, but a lot of nutrition information comes from accounts that don’t share evidence-based information. It can be difficult to decipher what is true and what isn’t!
McKenzie always shares evidence-based information on her TikTok page; you can follow her at @fertility.prenatal.rd. For more information on how to spot nutrition B.S., you can also check out this post on Instagram.
As a soon-to-be dietitian and Feed Your Zest intern who’s time is consumed by all things dietetics, I thought I’d debunk some myths I’ve seen on my FYP. So, here we go!
Myth #1: Seed cycling regulates hormone balance.
“What is seed cycling?” you may ask. It’s eating specific types of seeds during certain days/phases of a person's menstrual cycle in hopes of regulating hormones.
Unfortunately, there is no scientific support for this myth. Some “resources” will state that it’s “science-based” or even correlate it to the phases of the moon… but it’s not proven by clinical studies. On top of that, these “resources” will also encourage people to “eat well, manage stress, prioritize sleep, and stay hydrated,” all things that have a positive influence on our hormones. While our diets also have an influence on our hormones, it’s just one of the many factors (also, our diets go way beyond specific seeds). So, if someone is claiming that it worked for them, they most likely are also implementing all of the things described above.
On top of this, we know that seeds themselves are beneficial to hormonal health! Here’s some evidence-based reasons to add seeds to your diet (at whatever time of your cycle):
They are nutritious & delicious
They are good sources of nutrients like protein, fat, fiber, iron, zinc, selenium, and vitamin E.
Majority of seeds contain phytonutrients (which have shown to be beneficial for hormonal health), but are not responsible for hormonal balance)
It’s possible that these influencers are seeing a benefit simply by adding seeds, and that they didn’t necessarily need to cycle them. So, instead of consuming specific seeds at specific times, try eating more seeds of any type overall to help regulate hormone and blood sugar levels, reduce PMS symptoms, and boost fertility.
Myth #2: Organic is better.
I think we all have heard, “organic is healthier/better,” or “I only eat organic produce.” But what is really different between organic foods and conventional foods?
Well, it ultimately comes down to how the food was produced. For foods to be labeled as organic, they have to meet specific federal guidelines put in place by the USDA (United Stated Department of Agriculture). The USDA mandates regulation of soil quality, raising practices, pest/weed control, and use of any additives. In the words of the USDA website, “produce can only be called organic if it’s certified to have grown on soil that had no prohibited substances applied for three years prior to harvest. Prohibited substances include most synthetic fertilizers and pesticides.” However, there are approved substances that are exceptions to this rule – including natural and plant-based pesticides. If you are interested in what specifically the USDA does not allow in organic farming, follow this link.
This does not in any way, shape or form mean that conventional, or inorganic, foods are doused in pesticides and fertilizers. There are still standards and regulations for growth of conventional foods. The EPA (United States Environmental Protection Agency) works continually to review and improve safety standards that apply to pesticide use on food. Which, in the words of the EPA website, “there are very small amounts of pesticides that may remain on fruits, vegetables, grains, and other foods decrease considerably as crops are harvested, transported, exposed to light, washed, prepared, and cooked. “
Long story, short: organic foods are grown without synthetic pesticides or fertilizers, additives, or antibiotics/hormones.
OK… so, is that what makes them “healthier”?
Contrary to popular belief, this most certainly does not make one “healthier” than the other. The nutrient content of conventional versus organic foods does not differ.
For more information on organic foods in relation to fertility and pregnancy, follow this link!
Myth #3: “Everyone is taking a magnesium supplement…I should probably add one to my Amazon cart…”
No matter what side of TikTok you are on, I’m sure you have come across at least 12 TikToks of people preaching about how their magnesium supplement fixed all of their problems. While magnesium is one of the seven macrominerals and does pose many benefits, supplements should be individualized based on one's health, food intake, goals, and overall well-being. For example, some people may get all the magnesium they need through their food – which is always my first plan of attack as a (soon-to-be) dietitian.
So, to debunk the myth that everyone should be on a specific magnesium supplement “for gut health” or whatever TikTok made you think it will do, check out this blog. It’s also important to know that not all supplements or forms of magnesium are created equal, and you should talk to your dietitian about the dose that’s right for you. Here are some of the different forms pf magnesium supplements and what they may help with:
Magnesium citrate: best absorbed form of magnesium, has a calming effect and is good for digestion and constipation because it acts as a natural and gentle laxative!
Magnesium glycinate: Good absorption and may help with stress and anxiety, better sleep, and may decrease headaches and cramps, but has no laxative effect so won’t help with constipation.
Magnesium oxide: isn’t absorbed too great, but can help with constipation
Whew. Now that those are all taken care of, I encourage you all to do the following:
Add some seeds to your diet, at any time of your cycle
Enjoy organic or inorganic foods as you please, but there’s no need to shame conventional foods since there is no difference in nutrient content
Talk to your dietitian if you are thinking of adding any magnesium supplements to your diet!
Happy TikTok scrolling and keep your eyes peeled for part 2 of TikToks myths that need to be debunked… like yesterday!
Psst!
Looking for more information about how to actually nourish yourself for fertility and pregnancy? Our group coaching program Fully Nourished Pregnancy walks you through how to utilize intuitive eating for fertility and pregnancy according to evidence-based nutrition science without a restrictive diet or mindset. Enroll in Fully Nourished Pregnancy with the option to add on The Insulin Resistance Mini Course today!
You can also learn more about what McKenzie offers for 1:1 clients here (she accepts BCBS insurance and is licensed to practice in multiple states).