Nutrition for acne: how diet and nutrients can support clearer skin

Acne, or acne vulgaris, can develop at any age and for many different reasons. If generic skincare advice hasn’t solved the problem, that’s because what’s happening inside your body matters far more than what you’re applying to your skin.

Once you understand what's contributing to your acne, whether that's diet, hormonal shifts, stress, nutrient deficiencies, or gut health, or a combination of these, you can make targeted changes rather than endlessly trying different products or cutting out whole food groups on blanket advice. Nutrition, in particular, offers a practical entry point for managing breakouts effectively.

How acne develops: understanding acne pathogenesis

To understand how nutrition and lifestyle changes can help, it’s useful to know what’s actually happening beneath the surface of your skin.

Acne develops when hair follicles become clogged with oil (sebum) and dead skin cells. This process involves several interconnected steps: 

Excess sebum production. Your skin produces sebum naturally which is protective and necessary. But when hormones such as testosterone and dehydroepiandrosterone sulfate (DHEAS) signal your sebaceous glands to produce more oil, you end up with oily skin and clogged pores. 

Abnormal skin cell buildup. Your skin constantly sheds dead cells, but sometimes these cells get sticky. This process, called hyperkeratinisation, is partly controlled by hormones, diet and lifestyle. (This is where nutrition becomes significant in managing acne.) When dead skin cells accumulate inside the pore, they mix with excess oil and clog it.

Bacterial overgrowth and inflammation. A bacterium called Cutibacterium acnes lives on everyone's skin. It becomes problematic only when conditions favour its overgrowth. Clogged, oxygen-free pores? That's its ideal habitat. When it multiplies unchecked, it triggers an immune response, leading to blackheads, inflamed pimples and cystic acne. 

Why acne happens

While clogged pores are the visible symptom, what drives those changes varies from person to person, often influenced by hormones, stress, diet, genetics, and gut health.

Hormonal fluctuations during your menstrual cycle

If your acne tends to cluster around your jawline and chin, and especially if it flares just before or during your period, hormones are almost certainly playing a role.

Throughout your menstrual cycle, your hormone levels are constantly shifting. In the first half of your cycle (the follicular phase), oestrogen rises. This is good news for your skin because oestrogen supports collagen, elastin, and hyaluronic acid production. So your skin feels firmer and plumper. 

Around ovulation, oestrogen peaks, and skin is typically at its clearest.

But then comes the luteal phase. After ovulation, oestrogen dips whilst progesterone rises, stimulating your oil glands. Meanwhile, testosterone, yes, in women too, remains relatively high because there's less oestrogen to balance it out. This relative androgen dominance sends your sebaceous glands into overdrive, leading to excess oil, clogged pores, and breakouts. 

It's why so many women notice a predictable pattern: clear skin around ovulation, then breakouts a week or so before their period arrives.

A note on contraception: Whilst some hormonal contraceptives help acne by increasing oestrogen, progestogen-only methods can do the opposite. If you’ve noticed acne worsening since starting hormonal contraception, discuss this with your healthcare provider.

Hormonal acne during perimenopause and menopause

Hormonal acne isn't limited to menstrual cycles. Women navigating perimenopause and menopause often experience significant breakouts for the first time in years, or see existing acne worsen dramatically. As oestrogen declines more sharply, the androgen dominance becomes more pronounced, pushing the skin into an acne-prone state.

Stress and acne

Stress hormones add another layer. When you're under pressure, your body releases corticotropin-releasing hormone (CRH), which directly stimulates oil production in your skin. Chronic stress means chronically elevated cortisol, ramping up oil production and inflammation. It’s why flare-ups so often appear during major life changes and deadlines or exams.

Diet-induced acne

Here's where I want to be really clear: this isn't about restriction or "being good." It's about understanding how certain foods influence the hormonal and inflammatory environment in your body, and then making choices that feel sustainable. 

Research increasingly supports a link between diet and acne severity. Certain dietary patterns can amplify the hormonal and inflammatory drivers. 

Refined carbohydrates and sugary foods (white bread, sweets, pastries, sugary drinks, and alcohol) spike blood sugar. Your pancreas responds by pumping out insulin, which boosts insulin-growth factor 1 (IGF-1), stimulating androgens and sebum production. However, it’s not about avoiding carbs entirely. Fibre and whole foods are crucial for a healthy microbiome, so choose carbs that keep blood sugar steady.

Milk can have a similar effect because it contains hormone precursors that enhance androgen activity and elevate IGF-1. Interestingly, fermented dairy products like yoghurt and kefir don't show the same impact as the fermentation process significantly reduces IGF-1 content. If dairy seems to trigger your breakouts, try fermented alternatives before cutting out dairy completely.

Your genes and acne risk

If one parent struggled with acne, there's roughly a one-in-four chance you will too. If both did, that risk rises to three-in-four. Your genes influence how your skin responds to hormones and inflammation. This doesn't mean you're destined for breakouts, it simply means you may need to be more proactive about your skin health.

The gut-skin connection and acne

Your gut microbiome and your skin microbiome are in constant conversation. When your gut bacteria are out of balance (dysbiosis), or when certain gut infections are present, several things can happen. You produce fewer beneficial compounds like short-chain fatty acids (SCFAs) that help maintain skin barrier integrity, your intestinal lining can become more permeable, and inflammatory molecules can leak into the bloodstream. 

This systemic inflammation often shows up on your skin, making your acne more persistent and harder to manage.

Nutrition for acne: what a skin-supportive plate looks like

There’s no single ‘acne diet,’ but there is a way of eating that supports skin health from multiple angles, helping to calm inflammation, support hormones, and promote clearer, more resilient skin. 

People with acne can often have lower levels of certain nutrients compared to those with clear skin. These nutrients play specific, important roles in managing breakouts.

Vitamin D helps reduce pro-inflammatory compounds, supports immune defences against acne-causing bacteria, and promotes skin barrier repair. 

Food sources: fatty fish (salmon, mackerel, sardines, anchovies), egg yolks. 

Consider targeted supplementation prescribed based on your current blood levels. 

Zinc regulates sebum production, supports wound healing, and has anti-inflammatory and antimicrobial effects. 

Food sources: pumpkin seeds, sesame seeds, cashews, chickpeas, lentils, oysters, beef, and chicken.

B vitamins support different aspects of skin health. B5 (pantothenic acid) is involved in fatty acid metabolism and sebum regulation and is found in mushrooms, avocados, sunflower seeds, eggs, salmon, and chicken. B6 (pyridoxine) helps regulate hormonal activity, which is why some people notice improvements in premenstrual acne when B6 status improves; good sources include chickpeas, bananas, potatoes, spinach, and salmon. Niacin (B3) supports skin barrier function and has anti-inflammatory effects, and can be found in chicken, turkey, tuna, peanuts, mushrooms, and brown rice.

Vitamin C and E act as powerful antioxidants. Vitamin C helps combat oxidative stress, supports immune function, and aids collagen synthesis, which can reduce post-inflammatory hyperpigmentation. Citrus fruits, strawberries, kiwi, bell peppers, broccoli, and Brussels sprouts are excellent sources. Vitamin E can be found in almonds, sunflower seeds, hazelnuts, spinach, and avocado.

Omega 3 fatty acids reduce inflammation by modulating key pathways in the body. Fatty fish like salmon, sardines, and mackerel are great sources, as are chia seeds, flaxseeds, walnuts, and hemp seeds. Meanwhile, linoleic acid, an omega-6 fatty acid often depleted in acne-prone skin, is crucial for maintaining skin barrier function; include eggs, hemp seeds, pumpkin seeds, and walnuts to support this.

Probiotic-rich foods such as yogurt with live cultures, kefir, kimchi, sauerkraut, miso, tempeh, and kombucha can help restore balance to your gut microbiome, reducing systemic inflammation.

By focusing on a plate that includes these nutrient-rich foods, you’re not chasing a miracle diet. Instead, you’re providing your skin with the building blocks it needs to stay clear and resilient.

Understanding your acne: finding what works for you

Your acne isn’t one-dimensional. It arises from multiple factors some of which are within your control, others influenced by genetics and life stages, all interacting together.

A 22-year-old with hormonal acne and polycystic ovary syndrome (PCOS) may benefit most from targeting insulin resistance through diet and specific supplements. A 45-year-old navigating perimenopause may need support for declining oestrogen and relative androgen dominance. When acne flares under stress, it’s often because stress hormones affect both oil production and gut function. Supporting your stress response and improving gut health can break this cycle, reducing inflammation and helping skin stay calmer over time.

This is why a one-size-fits-all approach never works. Your acne is uniquely yours, shaped by your hormones, genetics, diet, stress levels, and gut health.

While you can’t change your genes, you can influence your hormonal environment, calm inflammation, support your microbiome, and nourish your body in ways that reflect what your skin is trying to communicate. 

Breakouts aren’t a reflection of how well you care for yourself, they’re your body’s way of communicating that something deeper needs attention. When you understand those signals, you can respond in ways that truly support your skin.

Let’s find what works for your skin

Every person’s skin story is different. What works for your friend may not work for you. If you’re ready to move beyond guesswork and uncover the real drivers behind your acne, I’d love to help.

Book a free 15-minute chat with me to explore your unique situation, your hormonal patterns, diet, stress levels, and gut health, and create a personalised plan that supports clearer, healthier skin without restriction or stress.

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Disclaimer: This article is educational and informational only. It does not constitute medical advice. Please consult with a healthcare professional before starting any new supplement or making significant dietary changes, particularly if you have existing health conditions or take medications.