“Nature’s Botox”: Can Sardines Really Boost Skin Health?

The Trend: Beauty products come in jars, tubes, boxes, and bottles. But what about a metal tin of tiny fish? Sardines have become trendy in recent years, thanks to influencers touting them as affordable yet chic superfoods. (The beautifully designed tins are an aesthetic bonus, too.) Now, there are even suggestions that sardines offer benefits for skin health — but could they really be “nature’s Botox,” like TikTok claims they are?

What People Are Saying: Nutrition experts agree sardines are nutrient-dense, providing omega-3 fatty acids, protein, calcium, vitamin D, and other vitamins and minerals. These omega-3s in particular may help reduce inflammation, boost skin hydration, and protect collagen from sun exposure. They could also improve inflammatory skin conditions, such as rosacea or psoriasis, but research is still mixed.  

What to Know: Eating sardines won’t instantly improve your skin, but they may help protect against future UV-related damage and aging. However, you’d likely have to eat quite a lot of them — around five tins a day — to see real improvements, which raises concerns about high sodium consumption and potential heavy metal exposure. While experts say sardines may support long-term skin health, they’re unlikely to transform your complexion from dull to dazzling overnight.