It seems the Internet has finally moved on from beef tallow. The latest purported skin care savior is usually packed in olive oil, has an unmistakable smell, and costs a few bucks a tin.
On TikTok and Instagram, sardines are looking less like a budget-friendly lunch and more like edible skin care. Scroll long enough and you’ll find people claiming that small fish can clear up acne, replace botoxand even works “True Luxmaxing product.” But can a few servings a week really rival the top-tier serums and treatments at your dermatologist’s office?
Why is this trend not completely fake
Unlike a lot of skintalk hacks, the sardines-as-skincare trend isn’t completely out of left field. Sardines are one of the richest sources of omega-3 fatty acids, which fight inflammation and help reduce moisture loss, it says Lisa Moskowitz, RDCEO of NY Nutrition Group and author of Basic 3 Healthy Meal Plan. Nicole Ruth, DO, FAADa board-certified dermatologist in New York City, says omega-3s support the skin barrier. “A healthy skin barrier is essential for retaining moisture, maintaining elasticity, and protecting against environmental stressors,” she says. Their anti-inflammatory effects can also help soothe mild acne and eczema, she says.
Omega-3s do a lot of the heavy lifting, but sardines bring more than that in healthy fat alone. In addition to being a solid source of protein (essential not only for muscle gains but also to support collagen production), sardines contain vitamin D, vitamin B12, and selenium. According to Dr. Ruth, each plays an important role in maintaining skin health.
Can Sardines Really Change Your Skin?
Sardines can help, but there’s no miracle food that will guarantee great skin. Genetics, hormones, stress, sleep, and lifestyle all play a role—but what you eat definitely factors into the equation, too. “Along with hydration, incorporating more omega-3 and antioxidant-rich foods is the most effective nutritional approach to protecting, treating, and promoting skin health,” says Moskowitz.
So yes, eating sardines on a regular basis can make your skin look a little more hydrated, a little calmer, and maybe a little clearer — especially if your diet is currently lacking in omega-3 and other nutrient-rich foods. But this is a far cry from the glitterati who dominate your social feeds overnight.
“Eating sardines won’t erase wrinkles, tighten saggy skin, fade dark spots, or get a glow overnight,” says Dr. Ruth. It also won’t move the needle for things like sun damage, acne scars, or volume loss, which require more targeted intervention. And while sardines may help soothe inflammation from the inside out, they’re not a good fit for prescription medications to treat acne or other chronic skin conditions like eczema, psoriasis, or rosacea. “Nutrition provides the building blocks for healthy skin, but dermatological treatments are designed to correct specific problems,” she says.
So, should you really start eating more sardines?
All told, sardines can support cleansed, hydrated, and balanced skin from the inside out, making the viral trend one of the more legitimate trends on your FYP. And while the skin-care approach has brought sardines back into the spotlight, their biggest selling point has long been Heart And brain health. “They fit well into the Mediterranean-style eating pattern, which has been linked to lower levels of systemic inflammation and better overall health,” says Dr. Ruth.
