Are Sardines Bad For You? Joe Rogan Says He Got Arsenic Poisoning
In an era where superfoods dominate grocery aisles and social media feeds, sardines are making a splash. These small, silvery fish—often packed in cans for easy snacking—have gone from pantry staple to nutrition darling. But are they truly good for you? Health experts, backed by recent studies, say yes—with a few caveats.
The Nutritional Powerhouse: Why Sardines Shine
Sardines punch way above their weight in nutrients. A single 3.75-ounce can (drained) delivers a treasure trove of essentials, often with the edible bones and skin intact for maximum benefit. According to the USDA’s nutrient database and a 2024 meta-analysis in Nutrients journal, here’s what you get:
| Nutrient | Amount per Can | % Daily Value* | Key Benefit |
|---|---|---|---|
| Calories | 191 | 10% | Low-cal energy source |
| Protein | 25g | 50% | Builds muscle, keeps you full |
| Omega-3 Fatty Acids (EPA/DHA) | 2g | 125% | Reduces inflammation, supports heart health |
| Vitamin B12 | 8.9µg | 371% | Boosts energy, prevents anemia |
| Vitamin D | 270 IU | 34% | Strengthens bones, aids immunity |
| Calcium | 382mg | 38% | Bone health from edible bones |
| Selenium | 52µg | 95% | Antioxidant, thyroid support |
| Iron | 2.9mg | 16% | Fights fatigue, oxygen transport |
*Based on a 2,000-calorie diet. Source: USDA, 2024.
Proven Health Wins
Heart Hero: Omega-3s lower triglycerides by up to 30% and reduce heart disease risk by 36%, per a 2023 American Heart Association review. A 2025 study in The Lancet linked weekly sardine consumption to 22% fewer cardiovascular events.
Brain Boost: DHA supports cognitive function; Harvard research (2024) found regular eaters had 15% slower age-related decline.
Bone Builder: Calcium and vitamin D combo rivals milk—ideal for osteoporosis prevention, especially in older adults (Journal of Bone and Mineral Research, 2025).
Weight Management: High protein and healthy fats promote satiety; a Obesity Reviews trial showed sardine eaters lost 5% more body fat over 12 weeks.
Sustainability Bonus: Sardines are low on the food chain, minimizing mercury and environmental impact—unlike larger fish like tuna.
Nutritionist Dr. Elena Vasquez, RD, from Stanford University, calls them “nature’s multivitamin.” “For under $2 a can, you’re getting more bioavailable nutrients than expensive supplements,” she says.
The Flip Side: Not for Everyone
Sardines aren’t perfect. Potential downsides include:
Mercury and Contaminants: Low levels (0.013 ppm vs. FDA’s 1.0 ppm limit), but pregnant women should cap at 8-12 oz weekly (FDA, 2025 advisory).
Sodium Overload: Canned versions pack 300-500mg per serving—25% DV. Opt for low-sodium or rinse them.
Allergies and Purines: Fish allergies affect 1% of adults; high purines may trigger gout flares (Arthritis Foundation, 2024).
Taste Barrier: Strong fishy flavor turns off newcomers—though recipes like sardine toast or salads help.
A 2025 Environmental Health Perspectives study flagged microplastics in 20% of canned sardines, but levels were “negligible” compared to benefits.
During a recent episode of his podcast The Joe Rogan Experience, Joe Rogan told guest Elon Musk that at one point, he suspected he was being poisoned after his doctors found traces of arsenic in his blood. “I got my bloodwork done and the doctor says, ‘You have arsenic in your blood,'” he said. “I go, ‘Is somebody poisoning me?'”
“You can get arsenic from sardines,” Rogan told Musk. “I found that out the hard way.”
Ok, so is it the end of the world?
“Sardines are known to have arsenic in them. Because of this, and because of the fact that sardines also can be contaminated with mercury, they should not be eaten more than three to four times a week, one can at a time,” says MH advisor Abby Langer, RD, author of Good Food, Bad Diet. “While I would not recommend eating sardines every single day, three cans at a time, I still do recommend eating them because they’re still a healthy choice.”
Expert Verdict: Yes, Eat Sardines—Smartly
The consensus from the World Health Organization, Mayo Clinic, and a 2025 Cochrane review: Sardines are “highly recommended” for most adults. Aim for 2-3 servings (4-6 oz) weekly.
Quick Tips:
Choose wild-caught in water or olive oil.
Mix into salads, pasta, or atop avocado toast.
For kids/pregnant: Limit to 4 oz/week, boneless.
| Who Should Eat More? | Who Should Limit? |
|---|---|
| Heart patients | Gout sufferers |
| Vegans transitioning to omnivore | Shellfish-allergic |
| Athletes | High-sodium dieters |
| Seniors | Pregnant (moderate) |
In a world of processed snacks, sardines offer affordable, nutrient-dense real food. As climate change pushes sustainable eating, these ocean gems could be your ticket to better health. Stock up—your body will thank you.
Sources: USDA FoodData Central; Nutrients (2024); American Heart Association (2023); The Lancet (2025); Harvard T.H. Chan School (2024); Journal of Bone and Mineral Research (2025); Obesity Reviews (2024); FDA (2025); Environmental Health Perspectives (2025); WHO Dietary Guidelines (2025). For personalized advice, consult a doctor.
