The Best Diet and Supplements for Acne Vulgaris (Hormonal Acne)

·         Acne

·         Diet tips

·         Foods to eat & avoid

·         Supplements

·         Other tips

·         Bottom line

If you have acne, you’re not alone. Acne vulgaris — commonly known as acne — affects up to 80% of people at some point between the ages of 11 and 30. (1Trusted Source, 2Trusted Source, 3Trusted Source, 4Trusted Source).

Acne, especially adult acne, is often referred to as hormonal acne. Hormones, along with many other factors, including bacteria, skin cell abnormalities, genetics, and stress levels, play a role in its progression.

Though the condition is typically treated with medication, lifestyle factors, including your diet, can play a powerful role in controlling and reducing symptoms.

This article reviews the best diet for acne, including foods to eat and avoid, as well as supplements that may help.

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What is acne vulgaris?

Acne vulgaris, or acne, is a skin disease characterized by blackheads, whiteheads, inflammation, rashes, red skin, and sometimes deep lesions.

It’s classified according to its severity (5Trusted Source):

• Mild acne: non-inflammatory lesions, few inflammatory lesions, or both
• Moderate acne: more inflammatory lesions, occasional nodules — hard, painful lesions, or both, and mild scarring
• Severe acne: extensive inflammatory lesions, nodules, or both, and scarring, ongoing moderate acne that has not improved with treatment after 6 months, or any acne that causes serious psychological distress

Acne typically occurs on parts of your body that have sebaceous glands, which are tiny oil-producing glands that are influenced by hormones. These exist on your face, back, chest, neck, and upper arms (4Trusted Source).

Severe cases of acne can lead to disfiguring, permanent scarring of the skin and severe emotional distress that can lead to depression and withdrawal from social situations (4Trusted Source).

Though the condition is most common during the teenage years, it can continue into adulthood, and some may even experience it their entire life (6Trusted Source).

What causes acne?

The factors that lead to acne are complex and multifactorial.

Genetic predisposition, hormonal fluctuations that lead to excess sebum or oil production from the sebaceous glands, inflammation, follicular hyperkeratinization, and bacterial colonization can trigger acne.

Follicular hyperkeratinization — or the abnormal shedding of skin cells of the sebaceous glands and upper section of hair follicles near the opening of pores — is considered a main cause.

These skin cells clog the pore and form what’s medically referred to as a microcomedone (7, 8).

Propionibacterium acnes (P. acnes) is a bacterium that normally grows on your skin.

In people with acne, it grows abnormally, which leads to inflammation, skin damage, follicular hyperkeratinization, and alteration of sebum (9Trusted Source).

Hormones also play an important role in the development of acne, which is why it’s often referred to as “hormonal acne.” It typically occurs during adolescence due to increases in sex hormone levels during puberty, regardless of gender.

Women also experience acne later in life related to hormonal fluctuations during pregnancy, premenopause, and when using hormonal birth control (9Trusted Source).

Inflammation and diet are thought to play a role as well, though some argue that diet is less significant. Still, there is strong evidence that some dietary changes make a significant difference in acne treatment (6Trusted Source).

Acne can also be caused by certain medications and occupational chemical exposure. However, these types of acne are different from acne vulgaris (10Trusted Source).

The best diet tips to control acne

Research has shown that changing certain dietary habits can significantly reduce acne symptoms.

The following are the most evidence-based ways to control acne through your diet.

Eat for optimal blood sugar control

Avoiding blood sugar fluctuations by following a low-glycemic-index diet to control acne is one theory that has gained momentum in the science world.

The glycemic index (GI) is a measure of how slowly or quickly a food spikes your blood sugar levels.

Choosing foods with a high GI, such as soda, white bread, candy, sugary cereals, and ice cream, cause dramatic fluctuations in blood sugar and can exacerbate acne (6Trusted Source).

Eating sugary foods increases levels of insulin, which is a hormone that shuttles sugar out of your blood and into your cells where it can be used for energy. This stimulates the release of other hormones, such as insulin-like growth factor 1 (IGF-1).

This increase in hormones leads to hyperkeratinization and excess sebum production, which can worsen acne (11Trusted Source).

Some studies have shown significant improvements in acne in people following a low-GI, high-protein diet (12Trusted Source, 13Trusted Source).

What’s more, though acne is widespread in Westernized populations following high-GI diets laden with sugary foods, the condition occurs rarely in populations eating traditional diets that don’t include refined sugars or processed foods (14Trusted Source, 15Trusted Source).

Therefore, cutting out sugary foods and beverages, as well as refined carbs, such as white pasta, pastries, and white bread, may improve your acne symptoms.

Try cutting out dairy and whey protein

It’s postulated that milk and dairy products promote insulin secretion and the production of hormones, such as IGF-1, which is known to be a major contributor to acne development (16Trusted Source).

A review of 14 studies that included 78,529 children and adults aged 7–30 found that the intake of any dairy products, including milk, cheese, and yogurt — regardless of the frequency or amount — was associated with a greater risk of acne (16Trusted Source).

Another review of 9 studies in 71,819 people showed that people who drank milk were 16% more likely to have acne than those who did not (17Trusted Source).

Similarly, research indicates that consuming whey protein — a milk-derived protein — may be associated with acne.

One 2-month study in 30 people aged 18–45 observed that the use of whey protein was linked to the onset of acne (18Trusted Source).

Several case studies report an association between whey protein and acne as well (19Trusted Source, 20Trusted Source, 21Trusted Source).

Eat mostly whole, nutrient-dense foods

Following a nutrient-dense, anti-inflammatory diet is one of the best ways to treat and prevent acne naturally. Given that inflammation causes acne, choosing foods that reduce inflammation is crucial (22Trusted Source).

Opting for anti-inflammatory omega-3 fat sources, such as fatty fish and chia seeds, over potentially inflammatory omega-6-rich fat sources like canola and soybean oils may decrease acne symptoms (23Trusted Source, 24Trusted Source, 25Trusted Source, 26Trusted Source).

Filling your plate with colorful vegetables and fruits is another way to tame inflammation and reduce acne symptoms. These foods deliver anti-inflammatory antioxidants and other vital skin-supportive nutrients, such as vitamin C, to your body (27Trusted Source).

Considering that acne is closely linked to Western diets high in processed foods, choosing whole foods and limiting or avoiding highly refined products is important when trying to treat your acne through diet (14Trusted Source).

Foods to eat and avoid

Research shows that refined foods, dairy products, and sugary foods and beverages may be associated with acne development and worsen its symptoms.

Therefore, it’s best to eat whole, nutritious foods.

Foods and beverages to enjoy

• Vegetables: broccoli, spinach, kale, peppers, zucchini, cauliflower, carrots, beets, etc.
• Fruit: berries, grapefruit, oranges, apples, cherries, bananas, pears, grapes, peaches, etc.
• Whole grains and starchy vegetables: Sweet potato, quinoa, butternut squash, farro, brown rice, oats, buckwheat, etc.
• Healthy fats: whole eggs, olive oil, avocados, nuts, seeds, nut butters, coconut oil, etc.
• Plant-based dairy alternatives: cashew milk, almond milk, coconut milk, coconut yogurt, etc.
• High-quality protein: salmon, tofu, chicken, turkey, eggs, shellfish, etc.
• Legumes: chickpeas, black beans, lentils, kidney beans, etc.
• Anti-inflammatory herbs and spices: turmeric, cinnamon, black pepper, parsley, garlic, ginger, cayenne, etc.
• Unsweetened beverages: water, sparkling water, green tea, hibiscus tea, lemon water, etc.

Foods and beverages to avoid

Dairy products, refined foods, and high-sugar foods and beverages should be avoided:

• Milk and dairy products: milk, cheese, yogurt, etc.
• Highly processed foods: fast food, frozen meals, meal bars, sugary cereals, chips, microwave meals, white bread, etc.
• Sweets and sugary beverages: candy, cake, soda, cookies, table sugar, energy drinks, sweetened sports drinks, juice, etc.