Acne: How Hormones, Diet, and Skincare All Play a Role

This post is for educational purposes only and is not medical advice. Please consult your healthcare provider for personalized guidance.

Acne isn’t just a “teenage problem.” Many adults struggle with breakouts well into their 20s, 30s, and beyond. While acne can feel frustrating, it’s important to understand that it’s not just about what’s on your skin, it’s about what’s happening inside your body and how you care for your skin daily.

Let’s break down the main factors that contribute to acne: hormones, diet, and skincare.

1. The Hormonal Connection

Hormones play a major role in acne development. The biggest culprits are androgens (like testosterone), which increase oil (sebum) production. Too much oil clogs pores, creating the perfect environment for acne-causing bacteria.

That’s why acne often:

• Flares around puberty, menstrual cycles, pregnancy, or perimenopause.

• Is more common with conditions like PCOS (polycystic ovarian syndrome), which cause hormonal imbalance.

• Appears along the jawline and chin in women when it’s hormone-driven.

What helps?

• Keeping hormones balanced through a healthy lifestyle (consistent sleep, stress management, exercise).

• For some, medical options like oral contraceptives, spironolactone, or other hormone-regulating treatments can be helpful (always talk to your provider first).

2. The Role of Diet

What you eat can influence breakouts, especially foods that spike blood sugar or trigger inflammation. While diet isn’t the only factor, studies show that certain foods can make acne worse.

Foods That May Worsen Acne

• High glycemic foods (cause blood sugar spikes, leading to more oil and inflammation):

  • White bread, bagels, pastries

  • White rice, pasta

  • Sugary cereals

  • Candy, soda, sweetened drinks

• Dairy products (especially skim milk):

  • Cow’s milk may affect hormone levels, triggering breakouts.

  • Cheese and ice cream can also contribute for some people.

• Processed and greasy foods:

  • Fast food (burgers, fries, pizza)

  • Chips and packaged snacks

• Whey protein supplements:

  • Often linked to acne flare-ups in athletes and bodybuilders.

Foods That Support Clearer Skin

• Low glycemic foods: Whole grains, quinoa, beans, lentils, oats.

• Omega-3 rich foods (reduce inflammation): Salmon, sardines, walnuts, chia seeds, flaxseeds.

• Antioxidant-rich foods: Berries, spinach, kale, broccoli.

• Zinc-rich foods: Pumpkin seeds, cashews, chickpeas.

• Green tea: Contains polyphenols that may help reduce oil production and inflammation.

3. Skincare Habits That Matter

Even the healthiest diet and best hormone balance won’t help if your skincare routine works against you. The key is to keep pores clear without stripping the skin.

Skincare Do’s

• Gentle cleansing: Wash twice a day with a mild, non-comedogenic cleanser.

• Exfoliation: Use chemical exfoliants like salicylic acid (BHA) or glycolic acid (AHA) a few times per week. Talk with your provider about a schedule for this!

• Oil-free moisturizer: Hydrated skin actually produces less excess oil.

• SPF daily: Sunscreen prevents dark spots and scarring from acne.

Skincare Don’ts

• Over-washing or scrubbing: Can irritate skin and worsen breakouts.

• Heavy oils and pore-clogging products: Avoid coconut oil or thick creams on acne-prone areas.

• Picking or popping: Leads to scars and worsens inflammation.

Acne is a complex condition influenced by hormones, diet, and skincare habits. While no single solution works for everyone, addressing all three areas can make a big difference.

• Balance hormones with healthy habits (and medical care if needed).

• Limit high glycemic foods, dairy, and processed snacks while focusing on skin-friendly nutrients.

• Stick to a consistent, gentle skincare routine.

Clear skin takes patience, but with a holistic approach, most people see meaningful improvements over time. Talk with your provider about your concerns and see what else you can try!

-Nina