At 63, Liz Earle swears by one simple ‘SMASH fish’ rule – and it’s ‘better than pricy skincare’ for glowing skin

The cleanser she created has achieved cult status, yet in a recent Instagram video Liz Earle explained she’s now leaning into a whole new strategy. ‘I love my skincare, don’t get me wrong,’ she said. ‘But what makes a real difference to our skin is actually what’s on our plate.’

The key ingredient? SMASH fish: ‘That stands for salmon, mackerel, anchovies, sardines and herring.’ These, the wellness guru explained, ‘are packed with omega-3s and can help calm inflammation, preserve elasticity within the skin and support a healthy skin barrier’.

The NHS recommends eating at least two 140g portions of fish per week, with at least one portion being oily fish, and an overwhelming body of scientific research supports an oily fish-rich Mediterranean diet for overall health, largely because their omega-3 fatty acids are excellent for heart health, reducing inflammation and lowering blood pressure.

Salmon with grilled vegetables and lemons

But healthy skin? Well, 2026 may go down as the year that tinned sardines moved from back of granny’s larder to the forefront of every wellness influencer’s Instagram page. But how much does your diet really impact on ageing skin? Well, quite a lot. One 2018 study concluded that: ‘The fatty acids in fish oil can improve skin barrier function, inhibit UV-induced inflammation and hyperpigmentation, attenuate dry skin and pruritus elicited by dermatitis, accelerate skin wound healing and prevent skin cancer development.’ Phew.

Omega-3 fatty acids are essential, then, but the body can’t produce them on its own. We need to consume then, either through supplementation or diet. There are three main types of omega-3 fatty acids: ALA (found in flaxseed, soy and chia), EPA and DHA (found in oily fish). Sardines in particular are also a great source of vitamin B12, selenium and protein, which will boost your collagen production and tissue repair, as well as protecting against oxidative damage.

Renowned US dermatologist Dr Shereen Idriss has pointed out that, as we age, 80% of our skin health is the result not of our genetics but of our lifestyle choices and habits – our exercise levels, sun protection and, yes, nutrition. In other words, some of the key factors that influence our skin ageing involve working from the inside out, rather than the outside in. Slathering on expensive skincare while eating a rubbish diet, she says, is like slapping a plaster on a deeper problem. Eating well, exercising well and being diligent with your broad-spectrum SPF is better for your skin than any complex skincare routine.

Liz’s other recommendations? Extra virgin olive oil, packed with potent polyphenols that fight free radicals and protect existing collagen from oxidative damage. Kefir, meanwhile, feeds our good gut bacteria, and our microbiome has a proven impact on our skin health and ageing. She has berries, especially blueberries ‘most days’, since they’re high in antioxidants, vitamin C and essential fatty acids, so protect against premature ageing, boost collagen production and fight inflammation. And finally, dark chocolate. Make it 70% cocoa or more and it will be high in antioxidant flavonols, which fight free radicals and reduce oxidative stress.

And that, she says, is ‘how I eat my skincare’.