Sardines are in their most unexpected rebrand era yet. Yes, those tiny, stinky pieces of tinned fish sitting next to your instant noodles are now being framed as a beauty essential—described online as "nature's botox." Not exactly the upgrade anyone saw coming.
Before you get the ick—no, this isn't about smothering your face with sardine oil. As with any other trend, TikTok has officially claimed sardines as the latest "eat your skincare" staple. Most creators jumped on the bandwagon after Victoria's Secret model Anok Yai revealed eating sardines as part of her pre-runway prep. "I've been eating a tin of sardines every night to get ready for the show so my skin can be popping," Anok said.
Since then, creators have been crediting the fish for that coveted glass skin look—a.k.a. smooth, dewy, complexion that usually involves a 10-step routine and v good lighting. Creator @madisonsarah_ even calls sardines "nature's skincare & superfood," adding that hot girls eat them for clear, glowy skin. NBD.
Jo Sebastian, a board-certified nutritionist and our Women of Influence 2025 Wellness Guru, gets why everyone's intrigued—but she's also here to keep expectations grounded. "I love that we are talking about nutrition and it's part of our skincare," she tells Cosmopolitan Philippines. At the same time, she notes that labels like "glass skin hack" and "nature's botox" are "overhyped or an exaggerated claim."
Can sardines actually give you instant glass skin?
Social media loves a quick fix, but skin biology runs on a much slower timeline. The idea that adding one food to your diet could immediately clear your skin or boost radiance oversimplifies how the body works.
"[The benefits are] more long-term and preventative," Jo explains. Improvements come from sustained habits that support the body over time, not a single ingredient suddenly entering your meal rotation. This aligns with how the skin naturally renews itself, a process that takes weeks rather than days.
"It's still very much dependent on your overall diet," she adds. Nutrients work together, not in isolation, and the body always prioritizes overall function before aesthetics.
What can sardines actually do for your skin?
Sardines earn their beauty reputation because of what's inside them. "They're very nutrient-dense," Jo explains, pointing to omega-3 fatty acids, vitamin D, protein, and antioxidants like selenium. All of these play a role in supporting skin health—but more in a slow, foundational way rather than a dramatic, visible one.
One major win: they help calm inflammation, which is often linked to breakouts and sensitivity. Less irritation = a stronger skin barrier, so your skin stays hydrated and less reactive to external stressors.
Protein supports skin repair while also reinforcing hair and nail structure, so strands stay less breakable and nails feel tougher. Omega-3s help maintain a healthy scalp, and the mix of nutrients contributes to overall skin health and helps protect against early signs of aging.
In other words, sardines contribute to healthier skin, scalp, and nails at a cellular level, but Jo emphasizes that they "don't act like cosmetic procedures" and can't replace your skincare routine.
Are there other foods that can give you the same glow?
Ofc, sardines aren't a one-stop solution to all your skin and diet needs. Plenty of other foods provide similar nutrients. "For omega-3s, other fatty fish like mackerel and tuna work just as well," Jo suggests. Plant-based sources such as chia seeds, flax seeds, and walnuts also contribute, though she points out that these forms are "usually less efficiently converted" into the EPA and DHA that your body can actually use right away.
Vitamin D can also be sourced from egg yolks, fortified milk, and sun exposure, while antioxidants are abundant in fruits, veggies, nuts, and seeds.
The current sardine obsession checks out: eat this, get better skin. But Jo reminds us, "We have to remember that nutrition is a whole science." Building a solid foundation with a balanced diet is still the most reliable route to healthy skin—no trending ingredient can replace that.
Sardines may not be a miracle, but they hold their own as a low-key, high-impact addition to your routine—and it's budget-friendly, too!
Justina is the Editorial Assistant of Cosmopolitan Philippines. She's a Southie who's always collecting stickers, cafe receipts, and proof she’s living her best life (in the name of content, of course).