The Covid-19 pandemic illuminated a vast landscape of misinformation about many topics, science and health chief among them.

Since then, information overload continues unabated, and many people are rightfully confused by an onslaught of conflicting health information. Even expert advice is often contradictory.

On top of that, people sometimes deliberately distort research findings to promote a certain agenda. For example, trisodium phosphate is a common food additive in cakes and cookies that is used to improve texture and prevent spoilage, but wellness influencers exploit the fact that a similarly named substance is used in paint and cleaning products to suggest it’s dangerous to your health.

Such claims can proliferate quickly, creating widespread misconceptions and undermining trust in legitimate scientific research and medical advice. Social media’s rise as a news and information source further fuels the spread of pseudoscientific views.

Misinformation is rampant in the realm of health and nutrition. Findings from nutrition research is rarely clear-cut because diet is just one of many behaviors and lifestyle factors affecting health, but the simplicity of using food and supplements as a cure-all is especially seductive.

I am an assistant professor specialising in medical education and science communication. I also train scientists and future health care professionals how to communicate their science to the general public.

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.

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.

Nutrition science

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 pasteurised 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.

Spotting 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.

Aimee Pugh Bernard is Assistant Professor of Immunology and Microbiology, University of Colorado Anschutz Medical Campus.

This article was first published on The Conversation.

“The study highlights the complex relationship between dietary supplements and exercise-induced gut damage/symptoms,” said Robyn Aitkenhead, lead author on the study. “While probiotics showed promise in reducing gastrointestinal symptoms, the effects of most supplements were not clinically significant.”

Led by researchers at Swansea University’s Applied Sports Science Technology and Medicine (A-STEM) Research Centre in the UK, the study analyzed data from 26 studies that examined gastrointestinal symptoms, circulating intestinal fatty acid binding protein (i-FABP), a marker of gut damage, and exercise performance.

Exercise-induced GI complaints

According to a 2014 study published in Sports Medicine, between 30% and 50% of athletes have experienced exercise-induced GI complaints. Endurance exercises, especially in hot conditions, can temporarily compromise the integrity of the intestinal barrier in healthy individuals.

This can lead to increased intestinal permeability, allowing bacteria and toxins to enter the bloodstream and potentially cause inflammation and GI symptoms. Therefore, there is growing interest in developing effective dietary strategies to address exercise-induced GI symptoms and potential gut damage.

The current meta-analysis examined studies on supplements commonly used to alleviate GI issues, including probiotics, glutamine and cysteine, bovine colostrum, carbohydrates, curcumin, flavonoids, sodium nitrate, collagen peptides, capsaicin and sodium bicarbonate.

Considering the data

The researchers reported that circulating i-FABP levels consistently increased between pre- and post-exercise events across the studies reviewed.

The meta-analysis, however, showed that there was no significant decrease in i-FABP levels pre- and post-exercise event following nutritional supplementation, indicating that “the effects of most supplements were not clinically significant,” Aitkenhead explained.

Specifically regarding probiotics, findings indicated that there was a moderately significant effect in reducing GI symptoms during endurance exercise. However, the researchers cautioned that this finding merely demonstrated that while probiotics showed promise in reducing gastrointestinal symptoms, they did not lead to clinically relevant changes in biomarkers of gut damage, such as circulating intestinal fatty acid-binding protein (i-FABP) levels.

“While probiotics appear to have the best evidence at the moment, their real-world impact is likely limited at present,” said Dr. Shane Heffernan, senior author on the study and senior lecturer in nutrition and molecular physiology at A-STEM.

When analyzing the efficacy of glutamine and cysteine on exercise-induced GI issues, the researchers found that across several different dosages, administration times and exercise conditions, neither significantly alleviated GI symptoms nor decreased gut damage indicators following endurance exercise.

The hypothetical theorization of bovine colostrum use to alleviate exercise-induced GI symptoms holds that the it can improve gut wall integrity to help prevent bacterial toxins from entering the bloodstream. The meta-analysis determined that while several studies demonstrated an observed blunting effect on i-FABP following bovine colostrum administration, the exercise conditions in those studies suggest that the perceived benefits may not extend to exercise-induced GI symptoms exacerbated by excessive heat.

The meta-analysis also reported mixed results for carbohydrate supplementation and included an extensive discussion regarding the potential efficacy of different delivery formats, particularly hydro-gel solutions. Still, the researchers said that further research is needed to understand the impact of carbohydrate-rich hydrogel ingestion on exercise-induced GI symptoms, gut damage biomarkers and exercise performance.

While flavonoids may positively impact exercise-induced GI symptoms due to their anti-inflammatory and antioxidant properties, no difference in pre- or post-exercise i-FABP levels and or any improvement in gut damage biomarkers were observed.

Of all the supplements included in the meta-analysis, only capsaicin was explicitly found to induce negative GI symptoms and was recommended to be avoided during exercise.

The researchers also considered single studies for curcumin, sodium nitrate, collagen peptides and sodium bicarbonate. Curcumin demonstrated the most significant effect on pre- and post-exercise i-FABP levels, and collagen peptides also showed promise for reducing exercise-induced GI symptoms related to inflammation. The study concluded that all four of these supplements require further study for the endpoints considers.

Looking ahead

In conclusion, Aitkenhead said that the meta-analysis “underscores the need for more targeted research in sport and exercise nutrition.”

Dr. Heffernan agreed, noting that while the research was compelling, particularly surrounding probiotics, “more work is needed to find alternatives than those currently on the market“ and shared that his team is exploring new potential solutions including an algae-derived prebiotic.

Given the study’s findings, Aitkenhead recommended that nutrition and dietary supplement manufacturers “prioritize formulations that support proper hydration and appropriate carbohydrate feeding strategies/nutritional combinations during exercise (poor use of carbohydrates can result in worse GI symptoms), as these factors play a crucial role in mitigating gut damage.”

She also highlighted the importance of supplement form and delivery methods, noting that gel or liquid forms may be more effective than whole-food forms in minimizing blood markers of gut stress and gastrointestinal symptoms.

Finally, she advised manufacturers to “investigate new potential prebiotic bioactive compounds” because “the data at present suggests a need for more effective alternatives.”

Source: Nutrients. doi: 10.3390/nu17030443. “The Influence of Dietary Supplements on Exercise-Induced Gut Damage and Gastrointestinal Symptoms: A Systematic Review and Meta-Analysis”. Authors: Robyn Aitkenhead et al.

Whether training for an ultra-marathon, cooling down from a gym session, or trying to get a grip on some untamed anxiety (been there!), take your recovery to the next level by icing things up a bit. Ice bathing and cold-water therapy have seemingly taken over the wellness world. What was once primarily utilized by professional and elite athletes as a recovery routine has since gone totally mainstream, and is no longer an expensive treatment you have to book at a luxury spa to try. The best at-home ice baths are brr-illiant.

Best at-home ice baths, at a glance:

Best overall: Hydragun Supertub, $2,999Best budget: Nurecover Pod Portable Ice Bath, $98Best mid-price: The Cold Plunge Store Cryospring Ice Bath, $799Best splurge:Plunge Original Cold Plunge Tub, $6,490Best outdoor: Ice Barrel 300, $1,040Most portable: Tru Grit Inflatable Ice Bath, $500Best for small spaces: ThePodCompany The Ice Pod, $99Best bundle: ThePodCompany The Ice Pod Pro Bundle, $149Most spacious: Orcaplunge The Mammoth Cold Plunge Tub, $950Best wooden:Redwood Outdoors Alaskan Cold Plunge Tub, $2,499

A number of brands have surfaced to accommodate the demand for at-home ice baths, making it easier than ever to take daily dips in your own backyard. This is great news for those who don’t live by an ocean or lake to experience “polar plunges,” or don’t want to spend the money on a wellness studio membership in order to have access to an ice bath.

The benefits of ice baths

Though the physical and mental health benefits that people experience from cold-water immersion are entirely unique to each individual and not exactly a foolproof cure-all for everyone, research indicates deliberate cold exposure can benefit the human body and mind.

Michael Bourgoyne, DPT, CNS, a physical therapist at Rocky Mountain Care in Salt Lake City, Utah, says that a cold plunge is essentially cryotherapy (cold therapy), which is known to induce a parasympathetic response in the body by stimulating the vagus nerve. That icy jolt to the system can slow your heart rate, lower your blood pressure and cortisol levels, and ultimately, reduce inflammation and stress in the body.

According to Bourgoyne, after lowering your core body temperature down in an ice bath, your blood vessels work to re-dilate as your body warms back up and readjusts its temperature back to normal levels, thus increasing circulation throughout the body. After a teeth-chattering plunge, you may also notice an invigorating sensation similar to that of a “runner’s high”—some studies suggest that a rush of chemicals like dopamine can be triggered by a chilly soak.

As noted, the benefits can differ from person to person. For example, Adam Klink, director of community and functional fitness coach at R.A.D, invested in an at-home ice bath to counteract his busy days and intense training. He notes the physical benefits, like soothing inflammation and aching muscles, but particularly enjoys the mental benefits of cold plunging, which he describes as a driving force to get him to do something outside of his comfort zone every day.

“Nothing makes me more uncomfortable than sitting in freezing water and I wanted to build some extra mental fortitude, amongst other things,” he says. “My mental capacity has improved noticeably. Hopping in the cold water first thing in the morning makes anything that comes my way the rest of the day that much easier. Once I hop out, I feel an endorphin rush and am quickly awake and alert to start the day.”

When Well+Good commerce editor, Francesca Krempa, took an ice bath every day for two weeks, she noted the opposite. She mentioned that icing made a big difference on her body—especially her joints.

“Ice bathing can be relaxing, when you train up to 30-degree water, of course,” she wrote in her review. “And I did feel better, at least physically. While I didn’t notice a difference in my anxiety or depression levels, my muscles felt great. My knees particularly felt looser and less angry than they had all winter, particularly on the days when I lasted three minutes or more.”

If you are ready to give it a whirl, these are the best at-home ice baths worth taking the plunge in.

Shop the best at-home ice baths

Best overall: Hydragun Supertub — $2,999.00

Size: 52”L x 28”W x 24”H | Capacity: 60 gallons | Self-chilling system? Yes

The Hydragun Supertub comes highly recommended by Well+Good commerce editor Francesca Krempa, and for good reason. The inflatable tub has an integrated chilling system that keeps water as cold as 37°F and as hot as 108°F, with a three-step sanitation system that filters out debris from the water. It runs on electricity, but its energy-efficient power-saving mode prevents you from racking up a bill. Despite its price of $2,999, its impressive features and free two-year warranty make it our overall best pick.

Pros:

• Comes with a chiller that cools or heats water
• Features sanitation system
• Power-saving mode
• Free two-year warranty

Cons:

Best budget: Nurecover Pod Portable Ice Bath — $98.00

Size: 31”L x 31”W | Capacity: 106 gallons | Self-chilling system? Optional

If you don’t want to pay thousands for an ice bath, The Nurecover Pod will currently set you back a cool $98. Measuring at about 31 inches tall and 31 inches wide, the inflatable tub is on the smaller side but it can comfortably fit people who are six-foot-five. Another notable feature? An attached drain that makes it easier to empty the water between uses. Despite the lack of features, what you do get is a tub that is easy to use and hardy enough for daily use at a budget-friendly price.

Pros:

• Ideal for small spaces
• Fits people up to six-foot-five
• On sale, the most budget-friendly option on the list

Cons:

Best splurge: Plunge Original Cold Plunge Tub — $6,490.00

Size: 73”L x 33”W x 27”H | Capacity: 75 gallons | Self-chilling system? Yes

If you want to splurge, the Plunge Tub is well worth the investment. It has an integrated chiller that cools water down to 37°F, and for an additional cost, you can opt for a version that also heats water up to 104°F. You can select between the Standard and Pro Chiller, the latter of which offers whisper-quiet operation and a sleeker design. Both options have a self-sanitation system that removes unwanted debris. As a welcome bonus, the accompanying app lets you adjust the tub to your desired temperature.

Pros:

• Integrated chiller
• Features self-sanitation system
• Whisper-quiet operation

Cons:

• The priciest option on the list
• Not portable
• Best for large spaces

Best outdoor: Ice Barrel 300 — $1,040.00

Size: 31”H x 36”W | Capacity: 77 gallons | Self-chilling system? No

The Ice Barrel 300 is made from UV-resistant materials and has insulated walls and a lid that make it an ideal choice for outdoors. At 31 inches tall and 36 inches wide, it also has a small footprint for people who are limited on space without skimping on comfort. It can accommodate individuals who are six feet tall, and it has a seat. Plus, set-up is relatively easy. Just fill it up with water, add ice, and plunge. It also features a built-in drain that allows you to fill and empty the tub as needed.

Pros:

• Small footprint
• Arrives fully assembled
• Crafted from UV- and weather-resistant materials

Cons:

Most portable: Tru Grit Fitness Inflatable Ice Bath — $500.00

Size: 60”L x 30”W x 24”H | Capacity: Not specified | Self-chilling system? No

If you’re a van-lifer or RVer, the Tru Grit Inflatable Ice Bath can accompany you on the road. At 38 pounds, it’s lightweight and comes with a backpack for easy transportation. The inflatable tub is easily broken down for storage, and it’s supplied with a pump and repair kit for punctures. Also included is a mat to prevent you from slipping when you enter or exit the tub.

Pros:

• Lightweight
• Fits into provided backpack between uses
• Includes air pump, repair kit, and anti-slip mat
• Easy to clean

Cons:

Best mid-price: The Cold Plunge Store Cryospring Ice Bath — $799.00

Size: 59”L x 32”W x 27” | Capacity: 135 gallons | Self-chilling system? Optional

For $799, The Cryospring Ice Bath is the mid-price range compared to the options featured on the list, and like many of its pricier counterparts, it offers plenty of bang for the buck. Measuring 59 inches long and 32 inches wide, the inflatable tub is generously sized but shrinks to fit in the included backpack. It also comes with an insulating lid to keep the water cold and clean, plus an air pump and repair kit in case of a mishap. For those who are willing to shell out more dollars, you can upgrade the Cryospring Ice Bath with the smart chiller, which lets you select your ideal temperature, ranging from 37 to107°F, using a companion app.

Pros:

• Features an insulated lid
• Includes air pump and repair kit
• Fits into provided backpack for easy transportation

Cons:

Best for small spaces: ThePodCompany The Ice Pod — $99.00

Size: 27”H x 32”W | Capacity: 84 gallons | Self-chilling system? No

If you’re limited on space, consider The Ice Pod, which is the smallest option featured on the list. Despite its smaller size, ThePodCompany mentions that it can comfortably fit people up to six-foot-seven. Plus, the inflatable tub also boasts five layers of insulation, which is touted to keep water cold for extended periods, and an attached drain that makes it easy to fill up and empty out. At $99, it’s inexpensive compared to the competition, too.

Pros:

• Comfortably fits people up to six-foot-seven
• Features five layers of insulation to keep water cold
• Inexpensive

Cons:

Best bundle: ThePodCompany The Ice Pod Pro Bundle — $149.00

Size: 30”H x 32”W | Capacity: 110 gallons | Self-chilling system? No

If you’re looking for an inexpensive ice bath with more features than the above pick, consider the Ice Pod Pro Bundle for about $50 more. It includes an insulated lid to keep in the chill and keep out unwanted dirt and debris, a floating thermometer, and three ice packs. What’s more, the inflatable tub is made from materials that are UV-resistant and withstand inclement weather, making it perfect for outdoor use.

Pros:

• Features five layers of insulation and lid
• Comes with a floating thermometer and ice packs
• Crafted from UV- and weather-resistant materials

Cons:

Most spacious: Orcaplunge The Mammoth Cold Plunge Tub — $950.00

Size: 75”L x 28”W x 28”H | Capacity: 110 gallons | Self-chilling system? No

For people on the taller side, or who just want to stretch out, The Mammoth Cold Plunge Tub—as the name suggests—is plenty spacious. At 75 inches long and 28 inches wide, it’s suitable for individuals up to seven feet tall. Despite its size, it can be packed down to fit the included duffle bag between uses. It also comes with an insulated lid to keep in the chill, an air pump, and repair kit. One thing to note: Its larger size means that it requires more ice.

Pros:

• Ideal for people up to seven feet tall
• Comes with insulated lid, air pump, and repair kit
• Packable

Cons:

• Not ideal for small spaces

Best wooden: Redwood Outdoors Alaskan Cold Plunge Tub — $2,499.00

Size: 41”H x 37”W | Capacity: 130 gallons | Self-chilling system? Optional

The Alaskan Cold Plunge Tub combines a classic appearance with a sturdy construction. It’s crafted out of ThermoWood from spruce, making it durable for inclement weather. The tub comes with its own waterproof and tear-resistant liner and lid, plus steps for a smoother entry and exit. It also comes fully assembled—a perk if you hate putting things together. For people who want a similar option with self-cooling capabilities, a version with a chiller is also available at an extra cost.

Pros:

• Attractive
• Arrives fully assembled
• Weather resistant

Cons:

At-home ice bath Q&A

Before you get started, Bourgoyne says it’s a good idea to consult a medical doctor to determine it’s safe before taking your first dip, especially if you have family or personal history with heart, vascular, or nerve conditions, if you are pregnant, or have other conditions that are a concern with cold or water.

How cold should the water be to see the benefits?

There’s really no definitive answer, as some people tolerate cold better than others. As to not completely shock your body, experts recommend starting out with warmer temperatures in the 45-55°F range before working down to colder temps (35-39°F).

“Gradual cold exposure and listening to the body—never forcing—is the way to build cold tolerance until you are ready to try an ice bath,” Andri Einarrson, a certified Wim Hof instructor and founder of Andri Iceland, previously told Well+Good. “What you can do is put cold water (no ice) in your [tub] and see if you manage to be as relaxed as if it was hot water. If not, keep with cold showers until you manage to go into the [tub] in total relaxation.”

How long should you take an ice bath for?

This will also vary from person to person depending on their experience level, threshold, and the temperature of the water. But the colder the stimulus, the shorter amount of time you need to expose yourself to the cold. If it’s your first time taking an ice bath, it’s often recommended to aim for 1 to 3 minutes. If the plunge was manageable, you can increase your time (or decrease your temp) next time. 

How much ice do you need for a cold plunge without a chiller?

The amount of ice depends on the size of the tub and the temperature you are seeking in your ice bath. For a ballpark, you’ll need about 60 to 100 pounds of ice to get your bath to the desired temp (under 50 degrees).

What are some tips to mentally get through a plunge?

Like most things, starting is the hardest part. Upon submersion and shock, your body’s fight-or-flight response will kick in (telling you to get the hell out of there). This is where the true challenge lies: “Mentally getting through a plunge is actually the toughest part for me,” says Klink. “I have had to train my mind to slow down and focus on my breathing. The more you focus on your breathing, taking deep breaths, and focus on staying in the moment, the quicker the time goes. This takes some time to get to a point where you can feel relaxed in the cold water.”

When is the best time to take an ice bath?

It’s easier said than done, but try to stay consistent and commit yourself to a regular schedule. Like most habits, it will take time and repetition to develop. “My biggest piece of advice is to start with a manageable time duration and water temperature,” says Klink. “You can build on this session after session as you build a tolerance.” Even better, setting goals throughout your cold-plunge journey always makes it a personal challenge to reach or beat, adding even more of a pep in your step as your dry off.