Eating Sardines Could Have Unexpected Benefits For Your Skin

Experts have been drawing a line between diet and skin health for a long time. Advice from professionals like nutritionists and dermatologists has guided our water intake, taught us to worry about our microbiome, and helped us find beneficial snacking options, like foods rich in hyaluronic acid to boost the skin from the inside out. But we don't know everything yet, and sometimes we still get blindsided by a dietary tip so surprising that it makes us skeptical. For instance, some TikTokers have recently been espousing miraculous skin benefits from an unexpected source: sardines.

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It may sound fishy, but proponents of this trend argue that sardines can help with everything from acne to skin hydration. So, how much weight is there to these claims? Glam spoke exclusively to dermatologist Aanand N. Geria, M.D., FAAD, of Geria Dermatology. Dr. Geria explained the real food science behind sardines, from their dense supply of skin-friendly nutrients to their place in a healthy overall diet.

We've lived through public superfood obsessions with blueberries, avocados, acai — the list goes on. But as health fads go, a sardine craze seems a little bit out there. Fortunately, this enthusiasm seems to make more sense to Dr. Aanand N. Geria. "I can understand why people might turn to sardines for skin health based on their nutritional profile," the dermatologist exclusively tells Glam. "Sardines are rich in omega-3 fatty acids, particularly EPA and DHA, which have anti-inflammatory properties."

It's true: The skincare benefits of omega-3s are profound. In particular, their anti-inflammatory nature means that sardines' anti-acne reputation may be real. As Dr. Geria explains in more detail, "Inflammation is a key factor in many skin conditions, such as acne, eczema, and psoriasis. Omega-3s can help decrease the production of inflammatory molecules, potentially leading to clearer and healthier skin." Reducing inflammation may also help skin concerns like puffiness. Plus, it's thought that omega-3s could bring a bevy of unrelated wellness perks, from easing anxiety to promoting better eye health (via Healthline). And to think that's just one of the nutrients that sardines have to offer.

Whether fresh or tinned, sardines are also powerful players in the realm of skin protection and rejuvenation. "Sardines are a great source of protein, which is essential for maintaining the skin's structure and repair mechanisms," Dr. Aanand N. Geria exclusively reveals to Glam. In fact, protein is one of the epidermis' crucial building blocks, and without enough, your skin could struggle to fix everyday damage.

Fortunately, sardines can not only help undo wear and tear but they also include nutrients to help prevent it. As Dr. Geria explains, "They also contain vitamin D, which plays a role in skin barrier function and immune regulation, and selenium, an antioxidant that helps protect the skin from oxidative damage." Since fighting oxidative stress is crucial for warding off premature aging — and even some types of cancer — this is a perk we love to see.

That boost to the skin barrier also backs up claims that sardines can help skin hydration. While a damaged skin barrier can lead to quick water loss, a strong and vitamin-enhanced barrier helps keep moisture from evaporating out of your complexion. This is all the more reason to work sardines into our meal repertoire, and pronto. But how many sardines do we have to eat to start reaping all of these benefits?

Even if you're ready to give sardines a shot, there's no need to sweep the shelves at your local grocery store. According to Dr. Aanand N. Geria, you don't have to overdo it. "While eating sardines could potentially benefit the skin, it's important to note that you don't need to consume large quantities to see these benefits. A normal serving of sardines, which is about 3.5 ounces, a few times a week can provide a sufficient amount of these nutrients to support skin health," he exclusively tells us.

Better yet, sardines aren't the only way to absorb all those helpful nutrients, such as fatty acids. This is great news for people on animal-free diets and folks who just aren't fans of seafood. "For anyone who lives a vegan or vegetarian lifestyle, other foods that are rich in omega-3s such as flaxseeds, walnuts, and chia seeds can also potentially benefit the skin," adds Dr. Geria.

However, the dermatologist advises that we shouldn't put all our eggs in a single dietary basket. While sardines and other omega-3-heavy foods are fantastic, they aren't the end-all-be-all of skin-friendly nutrition. "It's also important to maintain a balanced diet overall, rich in a variety of nutrients, to promote optimal skin health," Dr. Geria explains. "While sardines can contribute to a healthy diet that supports skin health, they are not a magic cure-all. Skincare is multifaceted and includes a range of factors such as genetics, overall diet, skincare routine, hydration, and lifestyle." In other words, while sardines and other superfoods can be an asset to your skin regime, you still have to put in the effort to drink water and take care of your general health.