If you’ve been scrolling through TikTok lately, you might have noticed a surprising new beauty trend: sardines. Yes, those tiny oily fish that come in a tin are now being hailed for their skin benefits. According to dermatologist Dr. Dray, fans of the trend are reporting “considerable improvements in the appearance of their skin” after adding sardines to their diets, including fewer breakouts and improvements in chronic skin concerns.
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Sardines: A Skin Superfood
Sardines are rich in omega-3 fatty acids, which Dr. Dray says are “super important for skin health.” Omega-3s help modulate inflammatory responses in the body and support the integrity of lipid membranes, which are crucial for maintaining a healthy skin barrier. This means your skin is better able to retain moisture, protect against environmental stressors, and recover from irritation. Dr. Dray notes that populations consuming diets high in fish often have clearer skin and fewer acne flare-ups compared to those on a typical Western diet, which is often low in omega-3s and high in inflammatory fats.
Beyond fatty acids, sardines pack a nutritional punch. They are rich in calcium, vitamin D, magnesium, phosphorus, potassium, and protein—all essential for healthy skin, hair, and nails. Dr. Dray emphasizes that sardines also provide iron, making them a suitable alternative for people who prefer fish over red meat. “Coupled with the skin barrier benefits of omega-3s,” she explains, “these nutrients make it understandable why people notice improvements in their skin after incorporating sardines into their diet.”
Bottom Line
While sardines are generally lower in mercury than larger fish, Dr. Dray cautions that pregnant individuals or those with specific health concerns should consult their healthcare provider before adding them regularly. “If you enjoy eating sardines and are willing to include them in your diet,” she says, “they are likely a better option than supplements because whole foods offer more satiety and additional nutrients.”
For those looking to support radiant, resilient skin as they age, sardines could be a simple and effective addition to your diet. Packed with omega-3 fatty acids, essential minerals, and protein, these little fish may help reduce inflammation, improve skin barrier function, and even reduce breakouts. And if sardines aren’t your thing, Dr. Dray notes that plant-based omega-3s, such as walnuts, chia seeds, flaxseed, or algae oil, can offer some of the same benefits. Either way, prioritizing these nutrient-dense foods could help your skin look and feel healthier year-round.
