Skincare is always having a moment but recently a surprisingly fishy hack has been championed by the skinfluencers as being the ultimate miracle superfood for a glowing, clear complexion.
Forget Erewhon and Hailey Bieber smoothies, the latest sworn-by ingredient for banishing breakouts is a tinned fish that dates as far back as your grandparents' era, and featured heavily in the 1980s. The fish originally reached its peak popularity during World War II and is having a massive resurgence.
Sardines have been hailed as the latest ingestible skincare medicine by the internet and whether you like them or not, it appears there is some truth behind this TikTok trend.
Here to outline why the oily fish, usually canned in water, oil, or sauces, is such a readily available skincare hack, leading UK nutritionist Rhiannon Lambert revealed the truth behind the new claim taking over the dermatology side of social media.
Fatty ingredients that make all the difference
The main reason sardines are so good for you is their omega-3 fatty acids. Spreading them on a cracker or eating them straight out of the tin has so many benefits for your health that extend beyond just your skin barrier.
Rhiannon explained: "Sardines are a source of omega-3 fatty acids, specifically DHA and EPA. A lot of people have heard of the term 'essential fatty acids', but they are called this for a reason! Our bodies cannot produce them on their own. To get them, we have to eat them. Our bodies can convert ALA (the plant source of omega-3 fatty acids) into EPA and DHA, but only in small amounts. EPA and DHA can be obtained directly from oily fish sources such as sardines."
The expert continued: "It’s worth noting that omega-3s have so many health benefits, beyond skin health, they can support your heart and brain health too! They are a true nutritional powerhouse.
"Some research has linked EPA and DHA with a reduction in inflammatory acne. In addition, omega-3s modulate inflammatory cytokine pathways, meaning that they disrupt the cycle of inflammation at a molecular level, showing potential benefit for conditions such as eczema and psoriasis.
"Sardines also contain functional amino acids, including taurine and arginine. Taurine has antioxidant activity that modulates oxidative stress, potentially benefiting the cardiovascular system and blood vessels, which in turn supports overall tissue health," she added.
© Getty ImagesWhy are sardines more beneficial for skin than other proteins?
We've all heard a multitude of advice when it comes to the best foods for glowing skin, but what is it about sardines in particular that makes them such a strong contender? Apparently, it is all in the minerals!
"Plant sources such as walnuts or flax contain ALA, which the body converts to EPA and DHA, but in small amounts," Rhiannon revealed. She went on to say: "Sardines provide EPA and DHA directly, and meats like beef and chicken generally lack significant omega-3 levels.
"Sardines also provide minerals such as zinc and selenium, which are vital for skin health. Selenium supports the synthesis of antioxidant enzymes, while zinc aids healing and inflammation control. Sardines provide significantly more calcium than other fish, such as salmon or tuna." This is because we eat the bones.
A budget-friendly super food
If you are online in any way, there's no doubt you will have seen a video either promoting a bathmat in the shape of a sardine tin or a clip of an influencer tucking into the real thing. It's official - sardines are having their moment, but why now?
In the midst of a cost-of-living crisis, Rhiannon reckons it is something to do with the food's agreeable price tag and longevity. She said: "Sardines represent a budget-friendly protein. Healthy food items are more than twice as expensive as less healthy options. For a population falling short on omega-3s, this tiny fish could make a meaningful difference."
She revealed: "Although I’m always mindful of sustainability, and I’m genuinely glad to see more people adding sardines to their diets, I'd encourage a varied approach to seafood. For both environmental and ethical reasons, it’s better to diversify the types of fish we consume rather than follow trends that drive mass consumption of a single species."
Now we know the benefits associated with canned fish, how can we make sure we are reaping them if we can't stand the idea of eating sardines? The nutritionist has the perfect solution for those fish naysayers among us.
"I make a sardine salad, which I love. I add sweet potato, cherry tomatoes, asparagus tips, hard-boiled eggs and olives, then top it with a vinaigrette dressing.
"I also love sardines on toast, simply popping them on top of sourdough and drizzling with balsamic vinaigrette, or adding them into a smashed avocado mix."
© Getty ImagesThe simple life
More and more, we are seeing health trends reference the past and revert back to a much simpler time that favoured fewer ingredients and chemicals. In 2026, this glancing back over our shoulders is only going to increase as we strive to rid our palettes and kitchens of nasty additives.
"With growing awareness of the importance of whole foods in our diet, there is a move away from relying on supplements and highly processed, heavily marketed 'health' items, and a shift towards prioritising whole foods," Rhiannon highlighted.
"One element of old-school nutrition and a simpler lifestyle that I would love to see return is sitting down together to eat a meal slowly and mindfully, really focusing on the food and stepping away from screens," says the author of The Fibre Formula, which focuses on the 30:30:30 method.
© Adam BrazierRhiannon Lambert is a Registered Nutritionist, founder of Rhitrition, a three-time Sunday Times bestselling author and co-host of The Wellness Scoop podcast.
