An Evidence-Based Review of Current Wellness Trends
Recent years have seen a proliferation of wellness trends, often promoted across various platforms. This report synthesizes scientific data and expert opinions on seven such trends to distinguish evidence-backed practices from unverified claims.
Full-Fat Dairy
Public health guidelines have historically advised against high-fat dairy consumption. However, a review led by food scientist Benoit LaMarche indicated that fat-free, low-fat, and full-fat dairy products generally demonstrate comparable effects on health. Some studies suggest potential benefits of higher-fat dairy, such as an increase in HDL ("good") cholesterol, as observed in one study involving 18 adults. Experts propose that concerns over dairy fat content may detract from larger dietary considerations, including excessive intake of salt, refined carbohydrates, and sugar.
Weighted Vests for Walking
Weighted vests are marketed, particularly to women in their 40s, with claims of increasing muscle and bone growth to counteract effects of reduced estrogen. However, evidence supporting their efficacy for bone health during walking is limited. A small study found no significant difference in bone health between individuals walking with or without weighted vests. Another study noted benefits when vests were used during resistance workouts, though it did not isolate the vests' specific contribution to bone growth. Exercise scientists, such as Lauren Colenso-Semple, recommend resistance training for muscle building and bone density. Roger Fielding, an exercise science researcher, suggests weighted vests may offer cardiovascular benefits and increase calorie expenditure during walks.
Continuous Glucose Monitors (CGMs) for Non-Diabetics
Continuous Glucose Monitors (CGMs) are small devices that estimate blood sugar levels, providing a convenient alternative to finger-prick tests for individuals with diabetes. For those without diabetes, CGMs are promoted as tools to identify foods that cause blood sugar spikes, allowing for dietary adjustments. Research on CGM use by non-diabetics shows varied results; some participants reported lower blood sugar or weight loss, while others did not. Studies, including one co-led by Collin Popp, highlight significant individual variability in outcomes. Data from CGMs may require careful interpretation; one study observed inconsistent readings for the same meal on different days, and another indicated CGMs might overestimate blood sugar levels compared to blood tests.
Methylene Blue Dye Consumption
Methylene blue, a synthetic dye developed in the 19th century and historically used for medical treatments like malaria and cyanide poisoning, is currently promoted by wellness influencers for claimed benefits such as anti-aging, improved mood, and enhanced cognition. Rodent studies have indicated that methylene blue can improve mitochondrial function and reduce inflammation. However, preliminary human studies have not shown significant benefits in healthy individuals, according to researcher Lorne Hofseth. Risks associated with methylene blue include serotonin toxicity, a serious drug reaction, and like other supplements, it is not subject to pre-market safety testing, leading to uncertainty regarding product contents.
High-Protein Snacks
The market offers numerous snack products labeled as "high protein." The FDA suggests that products providing 20% or more of the daily value for protein can be considered high protein. While protein snacks can be a convenient option for reducing muscle soreness post-workout, many processed versions with added protein may also contain high levels of calories, sugar, or other processed ingredients. Nutritionists typically recommend obtaining protein from whole foods or balanced meals.
Beef Tallow for Cooking and Skincare
Beef tallow, or rendered beef fat, has seen renewed interest in cooking and skincare discussions. Health Secretary Robert F. Kennedy Jr. has publicly supported tallow as a healthier alternative to seed oils, which he has linked to the obesity epidemic. Nutrition scientist Christopher Gardner advises moderation in French fry consumption regardless of the cooking fat, noting that beef tallow, a saturated fat, can contribute to clogged arteries and high blood pressure. Cardiologist Dariush Mozaffarian states that seed oils have been unfairly criticized, identifying excessive refined grains, starches, sugars, salt, and chemical additives in junk food as primary health concerns. In skincare, beef tallow products are trending due to consumer skepticism towards synthetic ingredients. However, some users have reported that tallow-based skincare can worsen conditions like acne.
Creatine Supplements
Creatine, a compound formed from three amino acids and utilized by muscles for energy, has been promoted for various benefits, including improved brain function and blood sugar regulation. While scientific evidence for these broader claims remains limited, research strongly supports creatine supplements for increasing lean muscle mass, as confirmed by Jose Antonio, a professor of exercise and sports science. Creatine can also enhance endurance during workouts. A review of 35 studies indicated that adult men who combined creatine supplementation with resistance training gained approximately 2 to 3 pounds of lean body mass. It is important to note that physical exercise is a prerequisite for achieving strength gains with creatine supplementation.