"Vitamin D is Poison," and Other Lies: Navigating Nutrition Misinformation
Social media is flooded with bold claims about nutrition, many of which are misleading or outright false. From viral posts declaring "Vitamin D is poison" to influencers promoting miracle supplements, the spread of misinformation can make it difficult to know what's true. Misconceptions like these not only confuse people but can also lead to harmful choices.
Enter Molly Ostrander, a dietitian with a unique combination of culinary expertise and medical training. Molly has dedicated her career to helping people navigate the complexities of nutrition and gut health with evidence-based information. Through her practice, Nutrition for People, she offers a personalized, science-backed approach to health. She is also passionate about creating a trusted space online for nutrition education.
Meet Molly
Molly's journey into the world of nutrition began in the kitchen. As a professional chef, she spent years perfecting her craft. One day, she taught a cooking class geared towards showing bariatric surgery patients recipes and swaps they could make to improve their nutrition post-surgery. Seeing the impact that class had on the attendees opened her eyes to how rewarding it was to give others the tools to improve their health outcomes.
She returned to school and became a board-certified Registered Dietitian Nutritionist. She's also pursuing her Doctorate in Clinical Nutrition, which keeps her at the forefront of nutrition and functional medicine research. In her practice, she specializes in GI health and functional nutrition.
Viral Misconceptions about Nutrition & Gut Health
Molly's passion for sharing evidence-based nutrition information goes beyond her 1:1 work with clients. Through social media, she combats viral misconceptions about nutrition and gut health. Here are several that you might have heard, and the truth from Molly:
"Vitamin D is poison"
This viral claim stems from the fact that vitamin D is used in rat poison, but it's an oversimplification. The truth is that toxicity depends entirely on dosage and context. While large doses of vitamin D can be harmful to rodents, in humans, vitamin D is a critical nutrient for bone health, immune function, and more. "Everything has nuance," Molly explains. "You'd have to take an enormous amount of vitamin D for it to become toxic." When used appropriately and monitored via lab tests, vitamin D supports health.
"Everyone should take probiotics forever"
Many believe that multi-strain probiotics are a cure-all for gut health, but Molly emphasizes that probiotics are strain-specific. "What works for one issue, like supporting healthy blood sugar, won't necessarily help with something like bloating," she says. Probiotics need to be tailored to the individual's condition and symptoms. Overuse of powerful probiotics can sometimes worsen issues, especially in conditions like IBS.
Molly also cautions against taking probiotics indefinitely, noting that there are no long-term safety studies. "Once you plant the seeds, you don't keep planting them. You let them grow," she explains. Instead, probiotics should be used strategically and for a limited time to address specific concerns.
"You should eat low-FODMAP permanently"
The low-FODMAP is often thought of as a permanent fix for digestive issues, but this is a harmful misconception. Molly explains that the low-FODMAP diet is actually a tool designed as a temporary elimination diet to identify triggers. Prolonged use can lead to nutrient deficiencies and create unnecessary food fears.
Instead, she advocates for reintroducing foods gradually and focusing on variety: "True gut health comes from eating a variety of foods. It doesn't come from pulling everything out."
"Crash diets improve gut health"
Extreme diets, such as the carnivore diet, claim to fix digestive issues by eliminating fibers that can cause fermentation and discomfort. While this may provide short-term relief, Molly warns that it comes at a steep price. "These diets significantly increase your risk for chronic diseases like colon cancer and diabetes," she explains. The root cause of digestive distress often requires a more nuanced and balanced approach.
Molly highlights that people often think the carnivore diet is working, since they've eliminated all fiber that could have been causing digestive distress. However, this doesn't address the underlying issue. "Your body is starving to death for carbs," she says, explaining why people feel an intense reaction when they "cheat" with foods like pizza. The temporary relief from symptoms isn't a sign of true healing. The root cause of digestive distress often requires a more nuanced and balanced approach that supports gut health without creating long-term risks.
"The people talking about supplements online are just sharing what worked for them"
Social media influencers often promote supplements as miracle solutions, but Molly cautions against blindly trusting these claims. Many supplements lack scientific backing, and their effectiveness can vary widely depending on the individual. "Some supplements may help reduce symptoms, but they're not going to transform your health overnight," she says.
Molly also points out the financial motivation behind many of these promotions. Using tools like Kalodata, you can see how much money influencers are making from promoting specific products. "There's one influencer making $60,000 a week just by standing in front of a mirror showing off supplements," she explains. This financial incentive often drives sensational claims, making it even more important to approach such recommendations with skepticism.
So how can you tell if nutrition information on social media is true?
Molly offers these tips for navigating the noise:
1. Check the Source's Credentials: Look for experts with formal training, such as registered dietitians. Be cautious of influencers without professional backgrounds in health or science.
2. Be Wary of Sensational Claims: If something sounds too good to be true—like a supplement that cures all your gut issues—it probably is. Extreme claims often oversimplify complex health topics.
3. Follow the Money: Ask yourself: Is this person selling something? Financial incentives can drive exaggerated or misleading claims.
4. Look for Nuance: Nutrition and gut health are highly individualized. Be skeptical of advice that claims to work for everyone, as it often overlooks the complexity of personal health needs.
Molly Ostrander is a Registered Dietitian, Gut Health Expert, and Functional Medicine Practitioner. To learn more from Molly, connect on Instagram, or work with her directly.