Looks like the internet has finally moved on from beef tallow. The latest alleged skincare savior is usually packed in olive oil, has an unmistakable odor, and costs a few bucks a tin.

Across TikTok and Instagram, sardines are looking less like a budget-friendly lunch and more like edible skincare. Scroll long enough and you’ll find people claiming that the tiny fish can clear acne, replace Botox, and even function as “the true looksmaxxing product.” But can a few servings a week really rival top-tier serums and treatments at your dermatologist’s office?

Why the trend isn’t totally bogus

Unlike plenty of SkinTok hacks, the sardines-as-skincare trend isn’t completely out of left field. Sardines happen to be one of the richest sources of omega-3 fatty acids, which fight inflammation and help reduce moisture loss, says Lisa Moskovitz, RD, CEO of The NY Nutrition Group and author of The Core 3 Healthy Eating Plan. Nicole Ruth, DO, FAAD, a board-certified dermatologist in New York City, adds that omega-3s support the skin barrier. “A healthy skin barrier is essential for retaining moisture, maintaining resilience, and protecting against environmental stressors,” she says. Their anti-inflammatory effects may also help calm mild acne and eczema, she says.

Omega-3s do a lot of the heavy lifting, but sardines bring more to the table than healthy fats alone. On top of being a solid source of protein (essential not just for muscle gains but also to support collagen production), sardines pack vitamin D, vitamin B12, and selenium. Per Dr. Ruth, each plays an important role in maintaining skin health.

Can sardines really transform your skin?

Sardines can help, but there’s no miracle food that’ll guarantee great skin. Genetics, hormones, stress, sleep, and lifestyle all play a role—but what you eat certainly factors into the equation, as well. “Along with hydration, adding more omega-3 and antioxidant-rich foods is the most effective nutrition approach to protect, heal, and promote skin health,” Moskovitz says.

So yes, eating sardines regularly could leave your skin looking a little more hydrated, a little calmer, and perhaps a little clearer—especially if your diet currently lacks omega-3s and other nutrient-dense foods. But that’s a far cry from the overnight glow-ups dominating your social feed.

“Eating sardines isn’t going to erase wrinkles, tighten loose skin, fade dark spots, or create an overnight glow,” says Dr. Ruth. It also won’t move the needle for things like sun damage, acne scars, or volume loss, which require more targeted interventions. And while sardines may help calm inflammation from the inside out, they’re not a dupe for prescription medications to treat acne or other chronic skin conditions like eczema, psoriasis, or rosacea. “Nutrition provides the building blocks for healthy skin, but dermatologic treatments are designed to correct specific problems,” she says.

So, should you actually start eating more sardines?

All said, sardines can support clear, hydrated, and balanced skin from within, making the viral trend one of the more legit ones on your FYP. And while the skincare angle may have brought sardines back into the spotlight, their biggest selling points have long been for heart and brain health. “They fit nicely into a Mediterranean-style eating pattern, which has been associated with lower levels of systemic inflammation and better overall health,” Dr. Ruth adds.

Best of all, you don’t need to subject yourself to a 72-hour sardine fast or commit to eating them daily (the latter of which is fine, if you insist, since they’re low in mercury). According to Moskovitz, eating the fish two to three times a week is enough to reap the nutritional benefits. As for how to enjoy them? “Eat them as a snack on crackers, a protein topper in your salad, spread out on pizza, or mixed into pasta sauce as Sicilians do,” she says.

Again, you’ll need to manage your expectations and ignore the too-good-to-be-true reviews you’re served on your feed—no matter if they’re tied to your complexion or greater health. “Nutrition works gradually, and when improvements occur, they’re typically subtle and may take several months to become noticeable,” says Dr. Ruth. Sardines work best when they’re one piece of the puzzle. Maintain a broader routine for your skin—ideally one that includes a balanced diet, not smoking, and a skincare regimen tailored for your skin type and concerns.

So keep your retinoid. Apply SPF daily. If you happen to enjoy sardines, consider them one more thing working in your skin’s favor—not a one-and-done replacement for the essentials.