The science of sardinemaxxing
In October 2025, model Anok Yai revealed backstage at the Victoria's Secret Fashion Show that her secret to glowing skin was canned sardines. What followed was an explosion of interest on TikTok, with the sardinemaxxing movement accumulating thousands of videos in a matter of months. For anyone who grew up in Portugal, the news was, at the very least, amusing: eating sardines has never been a novelty here.
But there is solid science behind the trend. It's worth understanding why.
What sardines have that creams don't
The idea of "eating your skincare" (in Gen Z parlance) starts from a simple principle: the skin is an organ, and what you eat directly influences what it can do. Sardines are one of the most complete foods in this context, for three main reasons.
Omega-3 EPA and DHA: anti-inflammatory from the inside out
The fatty acids EPA and DHA in sardines modulate inflammatory pathways at the cellular level. Chronic low-grade inflammation degrades collagen, causes redness, and aggravates conditions such as acne and eczema. A prospective study published in the Journal of Cosmetic Dermatology in 2024 showed objective improvements in inflammatory lesions after correcting omega-3 deficiency. The same study found that 98% of participants with acne had omega-3 indices outside the recommended range.
Omega-3s also reinforce the skin's lipid barrier, reducing transepidermal water loss. The visible result is what influencers call a healthy glow: not makeup — real epidermal thickness and hydration.
Selenium: the antioxidant most people overlook
Sardines are rich in selenium, a mineral that activates glutathione peroxidase, the body's primary antioxidant enzyme. Selenium protects the skin against free radicals, uneven pigmentation and UV-induced damage. It receives less attention than retinol or vitamin C, but the mechanism is equally well established.
Vitamin D: cellular renewal and skin immunity
Sardines are one of the few food sources dense in vitamin D, a nutrient that most of the European population lacks during winter months. Vitamin D regulates the skin cell renewal cycle, has an immunomodulatory action in the skin, and is associated with lower incidence of eczema and psoriasis.
The trend that went mainstream
The sardinemaxxing movement did not appear from nowhere. It had been circulating for years in wellness and functional nutrition niches before Anok Yai brought it to the center of the beauty conversation. The framing that resonates: sardines don't replace cosmetics — they are the complement that works where creams cannot reach, at the cellular and metabolic level.
In Portugal, this "discovery" carries a particular flavor. Sardines have been part of the Mediterranean diet for centuries. What Gen Z calls skin food, previous generations simply called dinner.
Not all sardines are equal
The quality of the sardine matters. Fish caught by artisanal methods in the Atlantic using traditional techniques, processed close to the source, preserve their nutritional profile better than industrial-fishing alternatives. Maria Organic, with 100% certified organic ingredients and small-scale fishing in the Iberian Atlantic, is an example of a canned product that combines the tradition of the Portuguese canning industry with the quality standards the conscious consumer seeks. José Gourmet, with signature recipes and tins illustrated by Portuguese artists, is another reference in this category.
Canned sardines preserve the omega-3, selenium and vitamin D profile of fresh fish when processed correctly. They are not an inferior substitute: they are a practical way to include this food in the daily routine, without depending on seasonal availability.
How to include sardines in your diet
There is no established daily dose for "skin results." What the literature suggests is consistency: two to three servings of oily fish per week, as part of a balanced diet. Canned sardines make this accessible, with no preparation and no waste.
The rest is up to your skin.
The Sardinemaxxing Box by Maria Organic: 12 organic tins to build the protocol into your weekly routine.
