April is here, and with it came April Fools’ Day — a time for pranks and playful deception. But when it comes to nutrition, misinformation is no joke. Social media is overflowing with health claims that can send us down some confusing (and exhausting) rabbit holes. If it sounds too good to be true… it probably is. But here’s the thing — if it sounds too terrifying or extreme? That’s perhaps not the whole story either. Don’t be fooled by nutrition myths. Let’s clear things up and debunk some of the most common nutrition myths floating around out there.🫶🏼

Magnesium: Miracle Mineral or Misunderstood?

Magnesium is essential for many bodily functions, including energy production, DNA synthesis, muscle and nerve function, blood sugar control, bone health, and overall physiological stability. However, the idea that everyone needs a magnesium supplement is misleading. Most people can meet their magnesium needs through a balanced diet of leafy greens, nuts, seeds, and whole grains. Unless a healthcare provider identifies a deficiency, supplementation may not be necessary (1).

That said, many people aren’t getting quite enough magnesium from food alone. While true magnesium deficiency (hypomagnesemia) is rare, because our body can pull magnesium from storage in bones and tissues, it’s estimated that 10-30% of the population may have low magnesium levels without obvious symptoms (1,2).

National nutrition surveys show that most Americans fall short, with average magnesium intakes about 13% lower than recommended amounts, especially for women (1).

This doesn’t mean you need to run out and buy a supplement, but it does mean paying attention to magnesium-rich foods like nuts, seeds, leafy greens, beans, and whole grains, which is a smart move for many of us.🌟 Don’t be fooled by nutrition myths.

What About Magnesium for Sleep?

Magnesium supplements have received much attention on social media as a so-called sleep miracle. While some early research suggests magnesium may help with relaxation and sleep quality, especially in older adults or people who are magnesium deficient, the evidence isn’t strong enough to claim it works for everyone like a magic sleep pill.

What’s more likely? Magnesium plays a supporting role in calming the nervous system. Still, if your sleep troubles are related to stress, hormones (hello, menopause), poor sleep habits, or inconsistent routines, no supplement alone will fix that.

And a friendly reminder… more is not better. High doses of magnesium from supplements or medications often come with some pretty unpleasant side effects — think diarrhea, nausea, and abdominal cramping. Not exactly the sleep support you were going for, right? (3)

Bottom line: If you’re eating a balanced diet with magnesium-rich foods and practicing good sleep habits (think winding down, less screen time, and creating a relaxing environment), you’re already setting yourself up for better rest. Magnesium supplements may offer a small benefit but aren’t a cure-all. (1,2,3) Don’t be fooled by nutrition myths.

Top food sources of magnesium include:

• Hemp Seeds (3 tablespoons/30 grams) = 210 mg
• Pumpkin seeds (1 ounce/28 grams) = 168 mg
• Prickly pear (raw, 1 cup/149 grams) = 127 mg
• Brazil nuts (1 ounce/28 grams) = 107 mg
• Peanut flour (defatted, 1 ounce/28 grams) = 105 mg
• Sunflower seed butter (2 tablespoons/32 grams) = 100 mg
• Sesame seeds (1 ounce/28 grams) = 97 mg

Collagen: The Fountain of Youth?

Collagen is the most abundant protein in the body, like the scaffolding that holds us together :). It provides structure and support to skin, bones, tendons, and ligaments. Your body makes collagen naturally (pretty amazing, right?) through a process that starts with amino acids coming together to form a triple-helix structure, basically a super-strong, rope-like protein that supports your tissues from the inside out. (4)

While collagen production does decline with age (especially during menopause), your body is built to make it, and a balanced diet with enough protein, vitamin C, and healthy habits will help support that process just fine for most people.

Collagen supplements are often marketed as a cure-all for aging skin, joint pain, and brittle nails. While collagen is a vital protein in our bodies, the efficacy of supplements is still under research. Some studies suggest benefits, but they are not conclusive. A protein-rich diet, vitamin C, and other nutrients support natural collagen production (4,5).

But What About Collagen for Cellulite?

Ah, cellulite — the “unsolicited guest” most of us didn’t invite but showed up anyway (especially thanks to hormones, aging, and genetics). Collagen supplements often get hyped for reducing cellulite, but here’s the deal: there’s currently no solid proof that popping collagen powder will smooth everything out like a filter.😡

That said (and I apologize for having to say it…!), it probably won’t hurt to try if you enjoy it and it fits your budget. At best, collagen may help support skin structure over time, but cellulite is complicated and tied to things like connective tissue, fat cells, and skin elasticity. Despite what TikTok says, there is no quick fix here.

And remember — having cellulite isn’t a flaw; it’s part of being a human (especially a female human…oh, the joy🙄). Don’t be fooled by nutrition myths.

Seed Oils: Friend or Foe?

Seed oils like sunflower, safflower, and canola have been demonized on social media, claiming they cause inflammation and other health issues. And while they aren’t evil, they’re not precisely health heroes. The concern isn’t just about the oils themselves;  it’s how they’re used. Most of our seed oils come from ultra-processed foods: chips, crackers, fast food, packaged snacks… You get the idea. It’s less about your occasional use at home and more about the bigger pattern in our modern food supply.

These oils are high in omega-6 fats, which aren’t bad on their own — your body actually needs them — but they can throw off the balance with omega-3s when consumed in excess. The typical Western diet has a 10:1 or even 20:1 omega-6 to omega-3 ratio, when ideally it should be closer to 2:1 or 1:1. This imbalance may promote inflammation, which is linked to chronic health conditions like heart disease, type 2 diabetes, and arthritis. And let’s be real: it’s hard to keep that balance when ultra-processed foods are sneaking seed oils into almost everything. Professionally speaking, I thought getting rid of trans fat in 2018 was the end-all, be-all, but here we are again.

So, should you toss your sunflower oil? Not necessarily. However, using seed oils at home in moderation,  especially the unrefined version, differs significantly from constantly consuming them in processed foods. Opt for extra-virgin olive oil for low-heat cooking and avocado oil for high-heat cooking. Both are less processed and packed with heart-healthy fats. And if all this talk about seed oils inspires you to cut back on packaged snacks and fast food? Well then, that’s a win either way!  Try to cut out ultra-processed foods as much as you can. The key is balance and choosing oils appropriate for your cooking methods (7,8). Don’t be fooled by nutrition myths.

A few more hyped callouts to clear up:

Beetroot: Nature’s Performance Enhancer with Some Caveats

Beetroot juice has gained popularity for its potential benefits, particularly enhancing athletic performance and supporting cardiovascular health. Rich in dietary nitrates, it may improve blood flow and oxygen delivery, potentially aiding endurance and reducing blood pressure in some people. However, it’s important to note that while some studies support these benefits, others have found no significant effects, indicating that results can vary based on the person and the setting. (9)

While beetroot juice is generally safe, large amounts may cause GI issues (think cramping or bloating), and it’s high in oxalates, which may contribute to kidney stones in sensitive individuals. Also, its nitrates could convert into less helpful compounds in large doses, so moderation matters.

Beetroot juice can be a nutritious part of your diet — just don’t overdo it, and always check with your healthcare provider if you have health conditions. (9,10,11).  As for my favorite beet burgers, don’t worry; those are still happening! As mentioned here, whole beets are nutritious and delicious. Don’t be fooled by nutrition myths.

Final Thoughts: Don’t Be Fooled by the Noise

In this age of information overload😵‍💫 (or what we could call Google gone wild), approaching nutrition claims with a healthy dose of skepticism is more important than ever. My list of myths could go on forever — believe me, I had to cut myself off! But don’t worry… I’ll share more soon because there’s always another trend waiting in line.

Remember — before you overhaul your diet or start popping supplements like candy, check in with a qualified health professional (hi, that’s me!). Let’s stick with what’s real, what’s proven, and most importantly, what works for you. 💜

Feeling overwhelmed by the scientific mishmash out there? I’m here to help you sort through the noise and create a plan that fits your life (without the drama).

👉 Ready to get started?  Book a Discovery Call Here!

References

1. National Institutes of Health (NIH) – Office of Dietary Supplements: Magnesium. https://ods.od.nih.gov/factsheets/Magnesium-Consumer/
2. Gragossian A, Bashir K, Bhutta BS, et al. Hypomagnesemia. [Updated 2023 Nov 30]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2025 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK500003/
3.  https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
4. Li P, Wu G. Roles of dietary glycine, proline, and hydroxyproline in collagen synthesis and animal growth. Amino Acids. 2018 Jan;50(1):29-38. doi: 10.1007/s00726-017-2490-6. Epub 2017 Sep 20. PMID: 28929384.
5. Academy of Nutrition and Dietetics: Collagen Supplements: Are They Worth the Hype? https://www.eatright.org/health/wellness/preventing-illness/collagen-supplements-are-they-worth-the-hype
6. Gabriel A, Chan V, Caldarella M, Wayne T, O’Rorke E. Cellulite: Current Understanding and Treatment. Aesthet Surg J Open Forum. 2023 Jun 21;5:ojad050. doi: 10.1093/asjof/ojad050. PMID: 37424836; PMCID: PMC10324940.
7. Cleveland Clinic: Seed Oils: Are They Actually Toxic? https://health.clevelandclinic.org/seed-oils-are-they-actually-toxic
8. https://www.pbs.org/newshour/health/are-seed-oils-toxic-the-answer-is-complicated-according-to-research
9. Domínguez R, Cuenca E, Maté-Muñoz JL, García-Fernández P, Serra-Paya N, Estevan MC, Herreros PV, Garnacho-Castaño MV. Effects of Beetroot Juice Supplementation on Cardiorespiratory Endurance in Athletes. A Systematic Review. Nutrients. 2017 Jan 6;9(1):43. doi: 10.3390/nu9010043. PMID: 28067808; PMCID: PMC5295087.
10. Chen M, Chang S, Xu Y, Guo H, Liu J. Dietary Beetroot Juice – Effects in Patients with COPD: A Review. Int J Chron Obstruct Pulmon Dis. 2024 Jul 29;19:1755-1765. doi: 10.2147/COPD.S473397. PMID: 39099609; PMCID: PMC11296515.
11. Chen L, Zhu Y, Hu Z, Wu S, Jin C. Beetroot as a functional food with huge health benefits: Antioxidant, antitumor, physical function, and chronic metabolomics activity. Food Sci Nutr. 2021 Sep 9;9(11):6406-6420. doi: 10.1002/fsn3.2577. PMID: 34760270; PMCID: PMC8565237.

Please note: This blog post is for informational purposes only and does not constitute medical advice. Always consult with a healthcare provider for personalized guidance.