- Acne 101
Diet and Acne
You are what you eat. But, does diet cause acne?
The evidence is limited, but a few foods do seem to matter. Here is what the research shows on glycemic load, dairy, chocolate, protein shakes, and vitamins.
Low Glycemic Diet has the most evidence!
A high glycemic diet is one that is rich in foods that quickly raise blood sugar levels, such as refined carbohydrates, sugary drinks, candy, processed snacks, bread, pasta, potatoes etc. These foods can cause a spike in insulin levels, which in turn can lead to an increase in sebum production and inflammation. Sebum is an oily substance that can clog pores and contribute to the development of acne, while inflammation can exacerbate existing acne lesions. Studies have shown that consuming a high glycemic diet can increase the likelihood of developing acne. In one study, participants who followed a low glycemic diet for 12 weeks experienced a significant reduction in acne lesions compared to those who followed a high glycemic diet. Other studies have also found a correlation between high glycemic diets and acne severity. If you’re struggling with acne, it may be worth considering making some changes to your diet. Incorporating more low glycemic foods, such as whole grains, fruits, and vegetables, can help to stabilize blood sugar levels and reduce the risk of developing acne. It’s also important to stay hydrated by drinking plenty of water and avoiding sugary drinks. Perform a Google search for low glycemic diet and you will find tons of entries.
Should I stop drinking milk?
In observational data, it appears that higher consumption of dairy is associated with the development of acne. It’s not known whether it’s the whey protein, or IGF-1 hormone in milk that triggers acne. However, no randomized control trial has ever been performed showing that eliminating milk can improve acne. It’s reasonable to consider reducing or limiting dairy, but there is no convincing evidence thus far that doing so will improve your Acne.
Will Chocolate break me out?
There is a randomized control trial that suggests that chocolate consumption can increase acne. In one particular study, a group of people were given chocolate bars, and the comparison group was given an equivalent amount of sugar in jellybeans; the group that consumed the chocolate bars had slightly more acne a few days later. The effect size, however, in the study is small. So, it is not clear whether this is a major dietary factor. Therefore, we do not routinely tell people to avoid all chocolate, but it is worth a shot to see if this impacts your acne.
Do protein shakes cause acne?
Bodybuilders and people who wish to increase their muscle mass often supplement their diet with protein. Protein powders, such as whey protein, are the most common. Whey protein can increase insulin-like growth factor 1 (IGF-1), a hormone that boosts testosterone, causing acne breakouts.
A case series has demonstrated that reducing whey protein intake can improve acne. Therefore, consider switching to another protein source, such as pea protein.
Vitamins and Acne
Vitamin D
Studies show that people with acne have lower Vitamin D levels. Supplements with Vitamin D 1000IU a day may reduce acne by 35%.
Zinc
Zinc may also help reduce acne, as shown in randomized control trials. However, high doses of zinc are needed, and this often causes stomach upset, making it impractical for most people.
Vitamin B5
Vitamin B 5 (pantothenic acid) can help reduce acne, but high doses are needed- 2.2 grams daily. Vitamin B 5 is water soluble, so it is readily excreted and likely safe at these higher doses.
Vitamin A
High doses of vitamin A are needed to improve acne; given the side effects, we do not recommend this supplement.
Frequently asked questions
Does diet cause acne?
Acne is driven mainly by hormones and genetics, and the evidence on diet is limited. That said, a few foods do appear to influence acne severity.
Which dietary change has the most evidence?
A low glycemic diet has the strongest evidence. High glycemic foods such as refined carbs, sugary drinks, candy, processed snacks, bread, pasta, and potatoes spike insulin, which can raise oil production and inflammation. In one study a low glycemic diet for 12 weeks significantly reduced acne lesions.
Should I stop drinking milk?
Observational data link higher dairy intake with acne, though it is unclear whether whey protein or the IGF-1 hormone in milk is responsible. No randomized trial has shown that cutting out milk improves acne, so reducing dairy is reasonable to try but not proven.
Will chocolate break me out?
A randomized trial suggested chocolate can slightly increase acne, but the effect was small. We do not routinely tell people to avoid all chocolate, though it can be worth testing whether it affects your skin.
Do protein shakes cause acne?
Whey protein can raise insulin-like growth factor 1 (IGF-1), a hormone that boosts testosterone and can trigger breakouts. A case series found that reducing whey protein improved acne, so switching to another source such as pea protein may help.
Do any vitamins help acne?
Studies show that people with acne tend to have lower vitamin D levels, and about 1000 IU of vitamin D daily may reduce acne by roughly 35 percent. Zinc may also help reduce acne.
Explore other Acne 101 topics
Patient testimonials
4.9
Based on Google reviews
HOUR Detroit Top Doc
Recognized dermatologist
- HOUR Detroit Magazine's Top Docs
About Craig Singer MD Dermatology
Located in Bingham Farms, Acne Center Of Michigan was founded by Dr. Craig Singer, a board-certified dermatologist.
We specialize in the treatment of acne and acne scarring, offering numerous therapeutic options tailored to each patient’s needs.
Dr. Singer experienced significant acne when he was in college and has personal experience with his teenage children’s acne as well. He has helped thousands of patients look their best.
Acne Center of Michigan offers the most advanced acne treatments, drawing from both traditional and alternative approaches. Dermatologists across the region refer their most complex acne-scar cases to Dr. Singer, and patients travel from across Michigan, neighboring states, and Canada for his care.
Board-Certified
Dermatologist
Thousands of patients
Helped look their best
