Can eating sardines give you ‘perfect’ skin? Experts weigh in

November 30, 2023

Perhaps your skincare routine could use an unusual fin-ishing touch — sardines.

Eating the small and oily canned fish makes skin look smooth and dewy like “glass,” according to TikTokers who swear by the method.

TikTok creator Katia claimed in a video over the summer that she’s eating sardines every day for breakfast “for perfect skin.”

Her commenters agreed that the fishy trick works.

“I swear I ate a tin today and was looking in the mirror like ‘where that glow come from,’” one shared.

“I’m Portuguese. Sardines are our secret weapon … for the girls that can’t eat them out of the tin try sardine pâté! It’s amazing on bread,” praised another.

Another TikToker, who has dubbed herself “Your fav SARDINE QUEEN,” often touts the fish’s health and beauty benefits to her 1.2 million followers.

Several other influencers have posted about how they eat sardines for “glass skin,” — so HuffPost decided to put that theory to the test with a dermatologist and a nutritionist.

Kentucky-based registered dietitian Amanda Nighbert explained how sardines, a high-protein and low-carbohydrate food, give the body healthy fats and vitamins that are also good for the skin.

“One serving provides you with an abundance of omega-3 fatty acids, 30-70% of your daily vitamin D needs, up to 130% of your B12 needs, and 70-90% of your daily selenium needs,” she said.

She explained that poor skin health can be “greatly improved” with nutritional changes.

She advises people to look for foods rich in vitamins C, E, A, D, K and B as well as zinc, selenium, collagen and omega-3 fatty acids.

“In a common serving of sardines, calcium, potassium, and magnesium are the minerals at higher amounts to elicit clinical benefits, whilst other nutrients are present in lower but valuable amounts,” researchers wrote in a study published in April.

Dr. Angela Casey, an Ohio-based board-certified dermatologist, noted that “fats and cholesterol are important components of our skin.”

“Nutrition is a major player when we examine skin health and in achieving certain goals in the appearance of our skin,” Casey told HuffPost. “When we don’t have a balanced diet, we are fighting an uphill battle.”

While sardines can be a great addition to a diet, it’s not all that’s required for good skin health.

“It is important to note that improving your skin health will most likely take more than just adding one particular food to your diet,” Nighbert said.

“Adding sardines daily would definitely help fill in the blanks for important nutrients you might be lacking. But to see the best results, you really have to look at your diet as a whole. There are many foods that you might be eating frequently that are making your skin unhealthy,” she continued.

For people who can’t consume sardines, fish like salmon, mackerel and anchovies are also rich in omega-3s, Nighbert said.

Vegetarians can find the skin-boosting nutrients they need from “nuts and seeds like walnuts, chia seeds, flaxseeds or hempseeds,” she said, as well as eggs (if not allergic), olive oil and avocados.

Those who want “glass skin” should also avoid unhealthy foods like sugar and processed foods, as well as potential allergens like gluten, dairy and eggs.

They should also wear sunscreen, stay hydrated, wash their face and get good sleep.