If you’re pregnant, you’ve likely found yourself scrolling through tips, tricks and “must-have” products online. Some of it seems helpful. Some might seem questionable. And a lot of it probably sounds too good to be true. That’s because it often is.
Today, many people get their health information from social media. Influencers on TikTok, Instagram, YouTube and podcasts are sharing their own pregnancy stories, tips for birth plans and product lists they say you need. But not everything they share is based on science — or is even true.
Amanda Napper, a certified nurse midwife with Banner Health, shares why influencer voices can be so convincing.
“Influencers usually show their own families and real-life experiences, making them more relatable,” she said. “There is also repetition in content across multiple influencers, making the information more believable. You may have been referred to these pages by friends and family, furthering their credibility.”
When it comes to pregnancy, it’s easy to feel overwhelmed. You want the best for you and your baby. So who should you listen to?
Read on to learn how to navigate pregnancy advice and protect your peace of mind.
What’s the big deal with online pregnancy tips?
Pregnancy is full of new questions. Can I still drink coffee? Should I sleep on my left side? Is it bad to eat sushi? Do I really need to take prenatal vitamins every day?
You want what’s best for your baby and your body. So you search. You scroll. And you find hundreds (if not thousands!) of answers.
But the internet doesn’t come with a filter. Some influencers promote ideas that lack scientific backing. Some sell products out of fear. Others, though well-meaning, may share advice that worked for them but isn’t right for you.
You may see claims like:
- “You don’t need prenatal vitamins if you eat healthy.”
- “Natural birth is the only safe birth.”
- “You can train your body to make labor easier.”
- “Doctors don’t want you to know this…”
Statements like these can create stress or self-doubt. They can also lead to decisions that may not be safe for you or your baby. That’s why it’s important to know what’s worth listening to and what to run by your provider first.
Red flags to watch for
Not all influencer advice is harmful, but some of it can put you at risk. Keep an eye out for these signs that a tip may not be safe:
- Claims that go against standard medical guidance, like skipping prenatal vitamins or avoiding ultrasounds
- Personal stories that sound like medical advice
- Products that promise fast results or miracle benefits
- Blanket advice that doesn’t take your unique needs into account
- Fear-based language or scare tactics
- No mention of evidence, sources or medical backing
“Another red flag is shaming others for not following the same path as the influencer,” Napper said. “Pregnancy care is not one size fits all and needs to be tailored to meet your individual goals and safety.”
What kind of content is helpful?
Not everything online is harmful. Some creators share useful ideas in a supportive way.
Napper said to look for:
- Product demos: How to use a baby carrier or swaddle
- Labor tips: Breathing techniques, positioning or pain coping tools
- Breastfeeding videos: Videos on latching or position can be really helpful, especially with late-night feedings
- Clear disclaimers: Influencers who say, “Ask your provider before trying this” or “This worked for me, but every pregnancy is different.”
“Influencers often have access to new products or promo codes for items you may want,” Napper said. “They can also demo how these products are used or worn.”
It also doesn’t hurt to follow trusted health systems, such as Banner Health, or public health organizations, like the American College of Obstetricians and Gynecologists (ACOG), for medical advice. And remember: talk to your provider before using any medical advice or product you saw online.
How to fact-check a tip before you try it
If a post catches your eye, ask yourself:
- Who is sharing the advice? Are they a licensed provider?
- Is it backed by a reputable source, such as ACOG?
- Does the advice work for everyone or is it flexible for individual needs?
- Could this impact my health or my baby’s health?
- Have I talked about it with my health care provider?
“The advice I would give regarding social media tips is to validate the information,” said Napper. “Do some digging to see if the tip is supported by research and if you’re thinking of applying it to your pregnancy, definitely bring it up with your provider.”
If you're unsure how to start that conversation, Napper suggests saying, “I want to get your thoughts on…” That way, you can open a discussion without needing to lead with “I saw this on Instagram.”
Is social media stressing you out?
If scrolling leaves you feeling anxious, doubtful or “not good enough,” it may be time for a break.
Unfollow accounts that make you feel stressed or pressured. Mute certain hashtags or set limits on your screen time. Choose creators who support all types of pregnancy experiences, not just one ideal.
Instead, build your support system with people who actually know you:
- Your OBGYN or midwife
- A prenatal physical therapist
- A childbirth educator or doula
- A mental health provider
- Other parents and friends you trust
They can help you make decisions based on your health, not someone else's highlight reel.
What to focus on instead
The truth is, you don’t need to follow every trend or buy every product. Pregnancy isn’t a performance.
Focus on what matters:
- Eating foods that help you feel strong
- Getting rest when you can
- Moving your body in ways that feel good
- Asking questions without shame
- Trusting your care team
And trust yourself. Your body is doing something amazing. You deserve advice that empowers you, not confuses or criticizes you.
Final thoughts
The world of online pregnancy advice is loud. It’s full of tips, tricks and opinions. Some are helpful. Some are harmful. And many are in between.
So be selective. Be kind to yourself. And remember that you don’t have to figure it all out alone.
“Pregnancy is a personal journey,” Napper said. “Social media can be one helpful tool, but it should never replace good care, real conversations or your own instincts.”
Need answers you can trust?
At Banner Health, we’re here for you at every step from your first prenatal visit to your postpartum recovery. Our maternity care team includes OBGYNs, midwives, physical therapists and mental health providers who truly care about helping you feel your best. Schedule an appointment today.
