If you’ve spent any time scrolling TikTok, you’ve probably seen creators showing colorful pills, powders and liquids (tinctures). They say these things will make you smarter, sharper and more energetic. The videos are slick, the testimonies are convincing and the results seem instant.
One of the newest trends is methylene blue, a bright blue chemical. Creators say it can help improve memory, increase focus and fight fatigue. Add to that the constant flood of “biohacking” tips, discount codes and dramatic before and after videos. It’s easy to see how these supplements are catching attention.
But before you hit “add to cart,” it’s worth taking a step back. Are these products really the brain and performance boosters they claim to be? Or are they just another social media trend gone too far?
We spoke with Kelly Erdos, PharmD, a pharmacist with Banner Health, to help separate facts from hype and what to know before trying these supplements.
Why TikTok is fueling the supplement craze
TikTok has changed how health and wellness trends spread. In just seconds, a short video can convince millions of people that a pill, powder or tincture is the secret to better thinking and productivity.
“Supplements have been used for decades for many reasons, from filling nutritional gaps to trying to prevent diseases,” Dr. Erdos said. “But the marketing has shifted from catalogs in the mail to short TikToks and other videos on the internet.”
That shift comes with risks. Videos often feature influencers who are paid to promote a product or who earn affiliate income when you buy through their discount codes. What’s missing from most of these clips? Details about safety, dosage, side effects or interactions with other medications.
Who’s taking these supplements and why
While older adults may turn to supplements to protect memory or reduce the risk of dementia, Dr. Erdos said younger people are now among the most frequent users.
“As the population ages, there’s increased interest in supplements that tout brain-boosting abilities,” Dr. Erdos said. “But younger people also want to sharpen their minds and improve memory, focus and job performance.”
Students, young professionals and gamers are especially drawn to these claims. Videos that promise “instant focus” or “clean energy without the crash” are appealing. However, they leave little time for research or reflection.
What are performance supplements?
Performance supplements are made to help increase your physical or mental energy. People often take them before working out or studying for a long time. Some popular types on TikTok favorites include pre-workout powders, creatine blends, drinks with lots of caffeine called “pump” drinks and energy gummies.
They often contain ingredients such as:
Used responsibly, some of these ingredients are safe. But taking too many products at once, called energy stacking, can be risky. Too much of certain chemicals can affect your heart rate, blood pressure or sleep.
What are cognitive supplements?
Cognitive supplements, also called nootropics, are products that help with brain health and mental clarity. They’re marketed as ways to help you concentrate better, remember more and get more done.
Common ingredients include:
Omega-3 fatty acids: For brain cell health
Ginkgo biloba: Said to improve circulation and memory
L-theanine: Promotes calm focus, often paired with caffeine
Lion’s mane mushroom: Promoted for brain and nerve support
Methylene blue: A chemical compound trending as a “brain oxygen booster”
Methylene blue, in particular, has drawn heavy attention online. While it’s FDA-approved to treat a rare and serious blood disorder called methemoglobinemia, it’s also used as a surgical dye and as an antidote for cyanide poisoning but not as a brain supplement.
“Most of what we know about methylene blue’s effects on the brain comes from animal studies,” Dr. Erdos said. “It does cross into the brain and may help generate energy but the exact amount and real impact are unknown.”
So, as far as evidence goes, the only things you can count on are a blue tongue and peeing blue.
The real risks you don’t see on TikTok
What’s often missing from popular videos is that supplements are not regulated like medicines. The FDA does not test them to see if they are safe or if they work before they are sold. Supplements are treated like food, not medicine.
“Unfortunately, there isn’t a lot of data about supplements because they are not regulated in the same way as medications,” Dr. Erdos said. “They need to be safe but they don’t have to prove they work before being sold. In most cases, there isn’t much science to show that supplements can have life-changing results.”
That means what’s listed on the label might not always match what’s in the bottle. Some supplements have been found to contain unlisted ingredients, contaminants such as lead or doses far above what is considered safe.
Possible risks include:
Drug interactions: Supplements can interfere with medications for blood pressure, diabetes or mental health.
Side effects: Some cause jitters, anxiety, insomnia or stomach upset.
Overuse: Taking multiple supplements with overlapping ingredients can lead to toxic levels.
False claims: Many products don’t do what they promise.
Questions to ask before trying supplements
Before jumping on a TikTok trend, take a moment to evaluate what you’re seeing and ask yourself:
Who’s promoting it? Are they a medical provider or are they being paid to advertise the product?
What’s the source? Is it from a trusted brand with third-party testing?
What’s in it? Check the ingredient list for caffeine, herbs or other active compounds.
Is there science behind it? Look for clinical studies, not just anecdotes or testimonials.
Have I talked to my health care provider or pharmacist? Always check for possible interactions, especially if you take prescription medications.
“When I have questions about my car, I go to a mechanic,” Dr. Erdos said. “If I want to learn about fashion or makeup trends, I look online. But when I want medical advice, I go to my primary care provider. Social media influencers don’t have the medical training or experience to make health recommendations.”
Safer ways to boost focus, mood and energy
If your goal is to feel sharper, calmer or more energized, there are proven ways to support your brain and body, no supplements required.
“Supplements often seem appealing because companies make bold promises that promise big results with minimal effort,” Dr. Erdos said. “But as with most things in life, if it sounds too good to be true, it probably is.”
Instead, try these healthy, sustainable habits:
Get enough sleep: Your brain needs rest to process information and form memories.
Move your body regularly: Physical activity increases blood flow and oxygen to the brain.
Eat a balanced diet: Focus on colorful fruits, vegetables, lean protein and whole grains.
Stay hydrated: Even mild dehydration can affect concentration and energy.
Manage stress: Mindfulness, breathing exercises or short breaks can help calm your mind.
Limit caffeine and alcohol: Both can interfere with sleep and focus when overused.
These habits may not be as flashy as a trending TikTok, but they’re proven to support your body and brain in real, lasting ways.
The bottom line
Social media can be a fun way to learn about wellness trends but it’s not a substitute for medical advice. Supplements can interact with medications, cause side effects or simply not deliver what they promise.
Your brain deserves more than a viral trend. Make choices that are backed by science and guided by experts who have your best interests at heart. Talk to your health care provider, pharmacist or a Banner Health specialist if you have questions about any supplement.
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