Can Sardines Make Your Skin Glow?

If you’ve been scrolling through TikTok, you’ve likely seen creators raving about the “sardine glow.” While sardines may first call to mind an intense fishy smell and less-than-appetizing appearance, skin-care enthusiasts have dubbed this tinned fish the latest “beauty secret” for achieving clear, glassy skin. Some even eat these oily little morsels as part of their daily routine.

One creator, Maya Gabriele (@mayagfit), says sardines are “the ultimate skin-care product.” Another TikToker, Ridley Kelley (@ridleykelley), ate them for more than 30 days and said she had to “credit the ‘dines” for her glowing skin.

We’ve all heard the refrain “You are what you eat” — but does this maxim hold true for your skin? We spoke with experts to find out.

What is certain is that these little fish are chock-full of numerous skin-nourishing nutrients — including protein, omega-3 fatty acids, vitamin D, and B12, says Geeta Yadav, MD, a board-certified dermatologist and the founder of FACET Dermatology in Toronto.

“The science is real; it just applies to the nutrients rather than the fish itself. So when someone says sardines are good for your skin, the honest version of that statement is: The key ingredients in sardines have meaningful skin benefits.”

Omega-3s Strengthen the Skin Barrier

Think of your skin barrier as a brick wall. Dr. Yadav says the “mortar” between the bricks mainly includes ceramides, fatty acids that help preserve your natural skin barrier. She notes that omega-3s also support the skin by reducing the production of inflammatory compounds naturally made by the body.

“The result is a skin barrier that holds moisture in better, keeps irritants out more effectively, and generates less internal inflammation overall,” Yadav says.

A well-functioning skin barrier means your skin will feel and look better — less dry and tight, Yadav explains.

“People often describe it as their skin just feeling more settled. It is one of those things where you notice its absence more than its presence, but once the barrier is functioning well, the difference is real,” she adds.

Omega-3s Also Calm Inflammation and Redness

Fatty acids found in sardines can help the body produce compounds that reduce inflammation and restore balance. Increasing omega-3 intake can result in skin that’s less red and reactive over time, says Yadav.

But can omega-3s in sardines help manage skin conditions like eczema, acne, and rosacea? That depends on the condition.

Protein and Minerals Support Collagen

Sardines provide high-quality protein and important nutrients that boost collagen production. These include omega-3s, which help reduce the inflammation that breaks down collagen; selenium, which protects collagen from oxidative stress; and vitamin B12, which supports the healthy turnover of cells, Kleiner notes.

According to Yadav, “Protein is essential for collagen production, and collagen is what gives skin its structure and firmness. If someone is not getting enough protein, their skin will suffer [for] it.”

Vitamins Boost Cell Turnover

Tinned fish like sardines are one of the few natural food sources of vitamin D. According to Yadav, this nutrient plays a critical role in the repair and growth of skin cells; it helps them mature and heal properly. Vitamin B12, however, is more nuanced.

“[Vitamin B12] deficiency can cause visible skin changes, and B12 does have antioxidant properties, but there isn’t strong evidence that getting extra B12 above what you need will noticeably speed up skin renewal,” Yadav tells us.

Sardines are an excellent addition to a well-rounded, anti-inflammatory diet that promotes healthy skin. Kleiner says that regular sardine consumption can help your skin look and feel younger.

There are some caveats. Sardines aren’t a substitute for a moisturizer, sunscreen, or recommended treatments.

“If you have an active skin condition,” Yadav says — including acne, eczema, psoriasis, and rosacea — “dietary changes are a supportive strategy, not a treatment plan.”

Those with health concerns, like kidney stones or gout, for instance, should avoid or limit sardines, Kleiner says. If unsure, speak with your healthcare provider.

If you’re ready to add sardines to your diet, here are some expert-backed tips.

1. Consume the right serving size. Kleiner recommends eating at least three servings of seafood per week, including sardines. One serving of a standard-size tin (3.5 to 4 ounces) provides selenium, EPA/DHA, and high-quality protein, she says.
2. Choose consistency over volume. Weekly consumption of sardines, good hydration, and vitamin C–rich foods are all good for the skin barrier, Kleiner says.
3. Prioritize freshness. Choose cans with the furthest expiration date and avoid cans that are rusted or dented.
4. Watch your salt. Canned sardines are high in sodium. Lisa Moskovitz, RD, the founder of the NY Nutrition Group in New York City and author of The Core 3 Healthy Eating Plan, says to keep track of your sodium throughout the day. The American Heart Association recommends most adults limit total daily sodium intake to 2,300 mg.
5. Enjoy. Sardines are enjoyable straight from the can or in a tossed salad, pasta dish, homemade dip, or pizza topping. Fish boards are also having a moment.

• TikTok users are raving about the “sardine glow,” claiming they’ve gotten clear, glassy skin from eating sardines.
• Research supports the benefits of specific nutrients found in sardines, including protein, omega-3 fatty acids, vitamin D, and B12.
• Sardines are an excellent addition to an anti-inflammatory diet that can support healthy skin — but they aren’t a substitute for moisturizer, sunscreen, or dermatologist-recommended treatments.
• Choose the freshest sardines you can find, and be mindful of how much sodium they contribute to your total daily intake.