Fact or Fiction: Sardines Give You Healthy Skin

If you’ve spent any amount of time on TikTok lately, you’re probably familiar with the fact that tinned fish are having a moment. (Seriously, I want whoever is running the PR for tinned fish to run my entire life.) People on the app can’t get enough of anchovies, smoked oysters, and the girly-pop-crowned “most popular tinned fish out there”: sardines.

For the unfamiliar, sardines are small fish that live in the ocean. They are often grilled or eaten straight out of a can, where they are typically packed in oil, water, or other various liquids like tomato juice. When eaten, the heads are typically removed, but the bones and the skin are generally ingested. They have a mild-to-strong salty, fishy taste that differs depending on what they’re cooked with. A simple Google search will tell you that sardines are packed with vitamins, minerals, and fatty acids, including magnesium, iron, calcium, vitamin D, zinc, and potassium, just to name a few. It’s also easy to learn that they are considered part of a healthy diet. But if you eat enough of them, will they actually make your skin glow? Many people on TikTok believe the answer to be yes.

Users have been sharing their “skin-care routines,” and by that, we mean their diets, which consist heavily of sardines. We’re a little wary when it comes to trusting TikTok trends, so we decided to tap our experts and have them do a little myth-busting for us.

Ahead, two experts break down everything to know about how sardines can affect your skin. Keep scrolling to learn more.

Experts Featured in This Article

Katya Khayutin is a master aesthetician and owner of BelVer Studio.
Brianna Diorio has her PhD in integrative medicine and MS as a clinical nutritionist.

Can Eating Sardines Improve Your Skin’s Appearance?

The short answer? It might. Sardines have a high content of omega-3 fatty acids, antioxidants, and vitamins, which are all things that help support glowing skin. “Omega-3 fatty acids are known for their role in modulating and supporting healthy inflammatory responses, which can play a role in acne and can help maintain the integrity of the skin barrier, which helps to retain moisture,” Dr. Diorio tells PS. “These fatty acids can also play a role in supporting the production of ceramides, and free fatty acids in the skin, which are important for a healthy stratum corneum—the outermost layer of the skin.”

What Are the Other Skin-Care Benefits of Eating Sardines?

So, what skin-related concerns can eating sardines help with? As previously mentioned, sardines are a nutrient-dense food, and eating them provides several different vitamins, minerals, and antioxidants. “Eating sardines can help address skin-related issues such as acne, aging, and inflammation from conditions like eczema and psoriasis,” Khayutin says. “The omega-3 fatty acids in sardines reduce acne severity and skin inflammation, while the protein and nutrients support collagen production, diminishing wrinkles and fine lines.”

Want to dig even deeper? “Omega-3s are found in the phospholipid bilayer of skin cells, which means they can influence membrane fluidity and function, which is important for maintaining cell structure and promoting healthy skin,” Dr. Diorio says. “The antioxidants and vitamins found in in sardines, like selenium, B12 and even zinc, can also protect skin against oxidative damage and support skin repair, while vitamins vitamin D play a multifaceted role in skin health by regulating cellular processes, supporting the skin barrier, modulating immune responses, and promoting overall skin health.”

A typical serving size of sardines is roughly three to four ounces, and if you’re looking to add them to your diet to support skin health, try eating one serving two to three times a week. One thing to note, however, is that both Dr. Diorio and Khayutin caution against adding anything to your diet without first consulting with a physician. “I frequently advise my clients to consult with a nutritionist to ensure their diet supplies essential nutrients that can significantly enhance their skin’s health,” Khayutin says. “However, it’s crucial to adopt a holistic approach: integrate a balanced diet with a comprehensive skin-care regimen, effective sun protection, and other healthy lifestyle practices for optimal results.”

Renee Rodriguez is a staff writer and social producer for PS. She writes across all verticals, but her main areas of expertise focus on fashion and beauty content with an emphasis on reviews and editor experiments. She also produces social content for the PS TikTok and Instagram accounts.