A meal of fried sardines is served in a restaurant in the local produce market February 22, 2006 in Netanya in central Israel.
TikTokers are recommending adding sardines to your daily diet if you want clear, dewy and flawless skin, but what do experts think?
The oily canned fish has been gaining popularity on social media as a skincare hack, with TikTok creator Katia saying in a video over the summer that she's eating sardines every day for "perfect" skin.
She claimed that her skin looked "10 times better" just after a week of eating the fish for breakfast.
Some of her followers said they had similar results, attributing a visible glow to incorporating sardines into their diets.
Dubbed the "sardine queen," influencer Ally, who has 1.2 million followers on TikTok, also enthusiastically extolled the health and beauty advantages of the oily fish.
Expert Opinion
Amanda Nighbert, a registered dietitian based in Kentucky, said sardines contain healthy fats and vitamins that are great 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," Nighbert told HuffPost.
Several other experts shared similar takes, saying sardines offer significant skin benefits.
Paula Simpson, a nutritionist, told Allure that sardines are an "excellent source" of B12, selenium, phosphorus, protein, vitamin D, and omega-3 fatty acids, which play essential roles in skin hydration, repair, and barrier function.
Pop Sugar cited a nutrionist on dermatologist Dr. Nicholas Perricone's team as saying that eating sardines for a few days can help people achieve a dewy glow.
According to Ringaile Sirvaitis, a certified nurse practitioner at Apex Dermatology, eating foods rich in omega-3 fatty acids, like sardines, can also help reduce inflammation and acne.
Dr. Angela Casey, a board-certified dermatologist from Ohio, affirmed the pivotal role of nutrition in skin health, emphasizing the significance of fats and cholesterol in skin structure and function.
"Nutrition is a major player when we examine skin health and in achieving certain goals in the appearance of our skin," Dr. Casey told HuffPost, highlighting the importance of a balanced diet in nurturing healthy skin.
But although sardines offer a spectrum of nutrients beneficial for skin health, Nighbert cautioned against relying solely on one food item for skincare. She stressed the importance of a holistic dietary approach and incorporating a variety of skin-supportive nutrients found in different foods.
For those unable to consume sardines, Nighbert recommended alternative omega-3-rich fish like salmon, mackerel, and anchovies.
Vegetarians, she suggested, can get skin-boosting nutrients from nuts, seeds, eggs, olive oil, and avocados.
Additionally, experts advised against eating unhealthy foods such as sugar and processed food and potential allergens like gluten, dairy, and eggs, while emphasizing sun protection, hydration, a proper skincare routine, and adequate sleep to achieve healthy, glowing skin.
Individual responses to dietary changes may vary, and consulting a healthcare professional or dermatologist is recommended before making significant alterations to one's diet for skincare purposes.