Matcha, Collagen, Cold Plunges? The Wellness Trends That Might Be Quietly Wrecking Your Health

Wellness is everywhere – on your feed, in your fridge, and probably in your shopping cart. As self-care becomes a lifestyle (and a $1.8 trillion industry), it’s easy to assume every trending advice is good for you. But some of the trends we’ve come to associate with “better health” might be quietly working against you.

“What’s trending online might look or feel good, but it can work against your body in ways you don’t see right away,” says Kenji Taylor, MD of Ubie Health. “Some habits might throw off your hormones, mess with your digestion, or block nutrient absorption. You won’t always notice the harm until the symptoms start creeping in.”

According to Ubie Health experts, here are a few viral habits that might be doing more harm than good:

1.  Your Morning Matcha Might Be Draining Your Energy

While matcha is rich in antioxidants, some compounds in it, like tannins and catechins, can block your body from absorbing iron. A single serving of matcha (1 gram of powder) contains around 100–200 mg of catechins, which, when consumed with meals, could be quietly causing symptoms like fatigue, dizziness, or hair thinning.

“Matcha itself isn’t dangerous,” says Taylor, “but if you drink it with meals, you may unintentionally cause low iron, especially if you menstruate or eat a mostly plant-based diet.” 

Recommendation: Sip matcha at least an hour before or after eating to avoid blocking nutrient absorption.

2. Your Collagen Powder Could Be Messing With Your Gut

Collagen is popular for skin, joint, and hair health, but not all collagen supplements are created equal. More than half of the collagen in the market contains sugar alcohols or emulsifiers to improve taste and texture. These additives can mess with your gut microbiome and may lead to bloating, irregular digestion, or inflammation.

“A lot of people think of collagen as harmless, but when it's packed with fillers and sweeteners, it stops being a simple supplement,” says Taylor. “Some emulsifiers have been linked to increased gut inflammation in clinical studies.”

Recommendation: Choose only hydrolyzed collagen supplements that contain 100% collagen peptides with no additives.

3. Your Red-Light Face Mask Might Be Actually Damaging Your Skin

Red-light therapy has gone viral for its promise of firmer skin and fewer wrinkles, with 550K searches monthly across the web. But many at-home devices exceed safe light intensities or are used far too frequently. Without following instructions, this “biohack” can cause skin irritation, heat damage, or even disrupt your sleep-wake cycle by messing with circadian signaling.

“Most people don’t check the specs or follow clinical guidance when using these devices,” says Taylor. “It’s one of those treatments where more isn’t better.”

Recommendation: Look for devices with a wavelength range of 630–680 nm, limit use to short sessions, and skip it altogether if you have sensitive skin or underlying skin conditions. When in doubt, stick to the basics: gentle cleanser, moisturizer, SPF.

4. That Cold Plunge Might Be Sending Your Hormones Into Overdrive

Cold plunges and infrared saunas are trending, often called “miracle” methods for recovery, mood, and metabolism. But for people with thyroid issues, adrenal fatigue, or heart conditions, these extremes can do more harm than good. Sudden exposure to intense cold or heat can spike cortisol by 30%, elevate heart rate, and disrupt blood pressure regulation.

“These therapies aren’t inherently bad,” says Taylor, “but they’re stressors. If your body’s already on edge, layering on more extremes can throw your system out of balance.”

Recommendation: When using cold or heat therapy, avoid combining it with other high-stress activities, such as fasting or intense workouts. Watch for signs like fatigue, irritability, or disrupted sleep.

Key Takeaway

Rising wellness culture has made self-improvement more accessible, but it’s also made it harder to tell what actually helps from what might harm.

“We need to stop treating wellness trends like harmless experiments,” says Kubo. “These are interventions, and they deserve the same level of caution and care we’d give any treatment.”

As wellness advice continues to go viral, Taylor urges a more thoughtful, personalized approach. 

“Trends don’t know your medical history,” Taylor adds. “Your biology, not your For You page, should guide your health decisions.”