Can Eating Sardines Give You Dewy Glass Skin?

Some emerging research suggests that sardine oil extract may have an anti-inflammatory effect on the skin.

When it comes to eating sardines, though, the research just hasn’t been done yet.

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

Omega-3 fatty acids like DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid) are found in oily fish like sardines, salmon, and mackerel. These fatty acids support healthy skin by strengthening skin cell membranes and keeping them soft and hydrated, says Rima Kleiner, RDN, a registered dietitian with Dish on Fish in Greensboro, North Carolina.

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.

“For acne and eczema, there is genuinely encouraging evidence. A clinical trial found that people taking 2,000 milligrams (mg) of EPA and DHA daily for 10 weeks had significantly fewer inflammatory acne lesions than those who did not,” Yadav says.

“For eczema, a large review of 57 studies found omega-3 supplementation may reduce inflammation and improve skin barrier function. For rosacea, the biology makes sense, but we don’t have strong clinical trial data yet.”

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.