5 Viral Biohacks, Fact-Checked

Biohacks go viral because they offer something we all want. A quick, simple fix for a real problem.

The tricky part is that a hack can start with a real symptom, add a little bit of science, and then stretch that science into a claim that sounds much bigger than the evidence itself.

For example: “Cold water makes some people feel more alert” can become “cold plunges fix depression.” Or “vinegar may slightly reduce the rise in blood sugar after a meal” can become “apple cider vinegar balances your blood sugar.”

Those are very different claims.

So, let’s fact-check five viral biohacks in a simple way:

• What problem are people usually trying to solve?
• What does the science actually suggest?
• What is the safer, more accurate takeaway?

Hack #1: Cold plunges “fix depression”

Why people try it

Cold plunges are popular because they promise a quick shift in how you feel. Most people are not getting into cold water for fun. They are looking for something that helps them feel more awake, less sluggish, more mentally clear, or less sore after training. For some, it is also a way to feel more in control when they are stressed or upset.

What the science says

Cold exposure is a real stressor. When your body hits cold water, it activates the sympathetic nervous system, which is the “alert and ready” side of your nervous system. This can increase alertness and make some people feel more awake afterwards.[1]

Some research also suggests cold-water immersion may support mood and wellbeing for certain people, but the evidence is mixed. Results depend on the person, the water temperature, how long they stay in, how often they do it, and how well they tolerate cold.[2]

This is where the wording matters. Cold exposure may help some people feel more alert or refreshed in the short term, but that does not mean it treats depression, fixes anxiety, or guarantees a dopamine boost for hours. It should be viewed as a possible alertness or resilience tool, not a mental health treatment.

It is also not suitable for everyone. People with cardiovascular disease, uncontrolled high blood pressure, arrhythmias, fainting history, Raynaud’s phenomenon, pregnancy, or cold-induced asthma should seek medical guidance before trying cold exposure.[3]

Hack #2: Magnesium spray “can fix cramps and anxiety”

Why people try it

Magnesium sprays and oils are popular because they promise a calming, body-based fix for symptoms that can feel frustrating or hard to explain. People often reach for them when they are dealing with muscle cramps, twitching, restless legs, trouble relaxing, poor sleep, or stress-related tension.

The appeal is understandable because magnesium is genuinely important for muscle and nerve function, so the idea of applying it directly where the body feels tight or uncomfortable sounds simple and intuitive.

What the science says

Magnesium is an essential mineral involved in normal muscle contraction, nerve signalling, energy production, and many other processes in the body.[4] However, the evidence that magnesium sprays, oils, or baths meaningfully absorb through intact skin to correct a magnesium deficiency is limited.

That does not mean people are imagining the soothing effect. The ritual itself may help. Rubbing a spray into the skin, massaging a tight area, taking a warm bath, or slowing down before bed can all feel relaxing. But feeling relaxed after using a product is different from proving that topical magnesium has raised magnesium levels in the body.

For muscle cramps, oral magnesium has shown mixed results. It may help in some situations, but it is not a guaranteed fix for every type of cramp or every person.[5] This is where the wording matters. Topical magnesium may be part of a relaxing routine, but it should not be positioned as a reliable way to correct deficiency, treat anxiety, or fix ongoing cramps.

If cramps, weakness, restless legs or sleep issues keep coming back, it is worth looking beyond the quick fix and asking what else might be contributing. Diet, medication use, training load and sleep quality can all play a role, and persistent symptoms may need professional advice rather than another topical product.

Hack #3: Mouth taping “cures sleep” or “fixes snoring”

Why people try it

Mouth taping has become popular because it makes better sleep feel like a simple fix. If someone wakes with a dry mouth, a sore throat, morning headaches or feedback that they snore, it can be tempting to think the answer is just keeping the mouth closed. The overall idea is that encouraging nasal breathing overnight may lead to a better sleep.

What the science says

Nasal breathing can be helpful for comfort, and some people may notice less dry mouth when they sleep with their mouth closed. But mouth taping is not a proven general solution for sleep problems, and it can be risky if someone has blocked nasal passages or possible sleep-disordered breathing.[6]

This matters because snoring is not always harmless. Loud snoring, gasping and choking can be signs of obstructive sleep apnea, which is a medical condition that needs proper assessment.[7]

Mouth taping shouldn’t be considered as a cure for snoring, sleep problems, or sleep apnea. If the issue is mild dry mouth, supporting nasal comfort may be a lower-risk place to start. But if someone is snoring loudly, the priority is not to cover the symptom with tape. It’s to get assessed.

Hack #4: Apple cider vinegar “balances blood sugar and fixes digestion”

Why people try it

Apple cider vinegar is popular because it feels like an easy daily routine for better gut health. If someone feels heavy or bloated after eating, it can be tempting to think that one small habit before a meal could make the whole meal easier on the body.

What the science says

Vinegar does have some evidence behind it. In certain studies, vinegar taken with carbohydrate-containing meals has modestly reduced the rise in blood glucose after eating.[8] However, the effect is not universal, and it depends on the dose, the meal, the timing, and the person.

The key part of vinegar is acetic acid, which is the compound usually discussed in blood glucose research. Even then, apple cider vinegar is not a replacement for a balanced diet or overall metabolic health.

For some people, acidic drinks can make reflux symptoms worse. They can also be harsh on tooth enamel if used frequently.[9]

So, while apple cider vinegar may be a useful ritual for some people, it should be seen as a modest add-on rather than a fix. If bloating or digestive discomfort is happening regularly, it is worth looking at the bigger picture instead of relying on one pre-meal habit.

Hack #5: Chlorophyll water “detoxes, clears skin and body odour”

Why people try it

Chlorophyll water went viral because it feels like an easy upgrade. You add a bright green drink to your routine and it feels like you have done something healthy, even if nothing else changes. It is also compelling because it offers one simple thing to blame and one simple thing to add. When someone is dealing with acne, bloating, or persistent body odour, it is natural to want a quick internal reset. The word “detox” makes that promise sound clean, fast, and low effort.

What the science says

Chlorophyll water is a beverage created by adding a liquid supplement called chlorophyllin to water, turning it a vibrant green. Chlorophyllin is a semi-synthetic molecule derived from chlorophyll that happens to be very water-soluble. Perfect for green drinks.

The biggest issue is the word “detox.” It implies a drink can “cleanse” the body, but detoxification is handled continuously by the liver, kidneys, gut, and lungs. Realistically, one ingredient is unlikely to meaningfully change that.[10]

Evidence for chlorophyllin’s ability to reduce odours exists in limited settings, but it doesn’t support broad “stops body odour” claims.[11][12][13] Strong human evidence that chlorophyll water clears acne is also lacking; acne is multifactorial.[14]

If someone feels or smells better, it may simply reflect more consistent hydration or other habit changes. Chlorophyll water can be viewed as part of a healthy hydration habit, not a guaranteed fix for odour, acne, or “toxins.” If body odour or skin changes are sudden, persistent, or worsening, it is important to look for root causes and consider appropriate medical evaluation.[15]

Beyond viral hacks

The problem with viral hacks is not always that they are completely wrong. Sometimes there is a small piece of truth in them, but the issue is when that truth gets stretched into a much bigger promise.

Ultimately, the most useful “biohacks” are usually not hacks at all. They are the foundations that support the body every day, like a consistent sleep routine, balanced diet and regular exercise.

References

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2. Cain, T., Brinsley, J., Bennett, H., Nelson, M., Maher, C. & Singh, B. Effects of cold-water immersion on health and wellbeing: a systematic review and meta-analysis. PLoS ONE 20(1), e0317615 (2025). https://doi.org/10.1371/journal.pone.0317615. PMID: 39879231. PMCID: PMC11778651.
3. Tipton, M. J. et al. Cold water immersion: kill or cure? Exp. Physiol. 102(11), 1335–1355 (2017). https://doi.org/10.1113/EP086283
4. Gröber, U., Schmidt, J. & Kisters, K. Magnesium in prevention and therapy. Nutrients 7(9), 8199–8226 (2015). https://doi.org/10.3390/nu7095388
5. Garrison, S. R. et al. Magnesium for skeletal muscle cramps. Cochrane Database Syst. Rev. 9, CD009402 (2020). https://doi.org/10.1002/14651858.CD009402.pub3
6. Ramar, K. et al. Clinical practice guideline for the treatment of obstructive sleep apnea and snoring with oral appliance therapy: an update for 2015. J. Clin. Sleep Med. 11(7), 773–827 (2015). https://doi.org/10.5664/jcsm.4858
7. Gottlieb, D. J. & Punjabi, N. M. Diagnosis and management of obstructive sleep apnea: a review. JAMA 323, 1389–1400 (2020). https://doi.org/10.1001/jama.2020.3514
8. Johnston, C. S., Steplewska, I., Long, C. A., Harris, L. N. & Ryals, R. H. Examination of the antiglycemic properties of vinegar in healthy adults. Ann. Nutr. Metab. 56(1), 74–79 (2010). https://doi.org/10.1159/000272133
9. Ness-Jensen, E. & Lagergren, J. Tobacco smoking, alcohol consumption and gastro-oesophageal reflux disease. Best Pract. Res. Clin. Gastroenterol. 31(5), 501–508 (2017). https://doi.org/10.1016/j.bpg.2017.09.004
10. Apte, U. & Krishnamurthy, P. Detoxification functions of the liver. In Molecular Pathology of Liver Diseases (ed. Monga, S.) (Molecular Pathology Library, Vol. 5, Springer, 2011). https://doi.org/10.1007/978-1-4419-7107-4_11
11. Yamazaki, H., Fujieda, M., Togashi, M., Saito, T., Preti, G., Cashman, J. R. et al. Effects of the dietary supplements, activated charcoal and copper chlorophyllin, on urinary excretion of trimethylamine in Japanese trimethylaminuria patients. Life Sci. 74(22), 2739–2747 (2004). https://pubmed.ncbi.nlm.nih.gov/15043988/
12. Solymosi, K. & Myśliwa-Kurdziel, B. Chlorophylls and their derivatives used in food industry and medicine. Mini Rev. Med. Chem. 17(13), 1194–1222 (2017). https://doi.org/10.2174/1389557516666161004161411
13. Montgomery, R. M. & Nachtigall, H. B. Oral administration of chlorophyll fractions for body deodorization. Postgrad. Med. 8(5), 401–404 (1950). https://doi.org/10.1080/00325481.1950.11694031
14. Jiang, L. I., Hino, P. D., Parker, L., Stephens, T. J., Mccook, J. & Gotz, V. Efficacy and Tolerability of an Acne Treatment Regimen with Antiaging Benefits in Adult Women: A Pilot Study. J. Clin. Aesthet. Dermatol. 11(6), 46–51 (2018). https://pmc.ncbi.nlm.nih.gov/articles/PMC6011872/
15. National Health Service (NHS). Body odour. https://www.nhs.uk/conditions/body-odour/ (accessed 2026-07-10).