Hormonal Acne Diet - What Foods to Eat and Avoid

 Acne vulgaris, or hormonal acne, affects up to 80% of people at some point between the ages of 11 and 30. This article reviews the best diet for acne, including foods to eat and avoid, as well as supplements that may help. It’s also possible to reduce your risk of developing acne by keeping stress levels low and getting plenty of regular exercises and sleep every night.

What is acne vulgaris?

Most forms of acne are due to overactive sebaceous glands in your skin. These glands produce an oily substance called sebum, which helps keep your skin smooth and protects it from drying out. But when too much sebum is produced or when it becomes exposed to bacteria, you can get acne vulgaris. This most common form of acne occurs in 80% of people between 11-30 years old

(1). Hormonal acne is a less common type of acne that's caused by fluctuations in hormone levels during puberty or pregnancy. Acne vulgaris is not contagious; however, it can be aggravated by bacteria from another person's dirty hands or hairbrushes that carry Propionibacterium acnes

(2). Be aware that many myths about diet affecting acne are just not true! However, there are some foods that can help clear up hormonal acne. The next section will review foods to eat and avoid for those suffering from hormonal acne. Note: For those who wish to try natural treatments for their acne problem instead of following a diet, please see: Best Supplements for Hormonal Acne.

Foods to Include in your Diet

As far as a hormonal acne diet is concerned, there are two important components to consider: foods that cause hormonal acne, and foods that do not. We’ll tackle each of these in turn. First, however, let's cover some basic information about hormones in general...

Acne develops when your body produces too much oil (sebum). This process has several steps. The enzyme known as 5-alpha reductase converts testosterone into dihydrotestosterone (DHT). DHT then stimulates sebaceous glands beneath your skin to produce more sebum—and that causes blockages within pores and results in pimples. 

On top of all that, high levels of insulin also contribute to hormonal acne by encouraging more blood flow underneath your skin—which brings white blood cells full of inflammatory proteins right to your pores! 

See what happens? A vicious cycle forms where excess insulin leads to inflammation which leads to pore blockage which leads to more inflammation...and so on. And it’s not just testosterone: elevated estrogen can cause acne, too. Since nearly half of women ages 30 and up are affected by hormonally caused acne, it’s good advice for every woman out there to avoid foods that stimulate excessive amounts of estrogen production.

The good news is that there are foods that reduce estrogen production. Such foods naturally lower your body’s total estrogen levels while also helping you feel more energized throughout the day. For example, studies show that organic soy-based foods—such as tofu, tempeh, soybeans, and edamame—are rich in phytoestrogens known as isoflavones. 

Many research studies have shown how isoflavones can help inhibit excess estrogen production. This can be helpful for hormonal acne sufferers since high levels of estrogen lead to oily skin which makes it easier for pimples to form.

Helpful Supplements

You can find a number of supplements marketed for acne relief. Since acne is an inflammatory condition, it can be treated with over-the-counter anti-inflammatory drugs like ibuprofen or topical treatments containing benzoyl peroxide. These are great at treating mild forms of acne; however, severe or resistant cases should be managed by a doctor. 

If you do choose to go on prescription medication for your condition, make sure you always follow your doctor's instructions exactly; even when used as directed, these medications come with a risk of serious side effects that can impact your general health if not properly monitored.

More recently, attention has turned to diet and supplementation. Studies have shown that acne sufferers have lower levels of vitamins A, C, E, B3, B5, B6, zinc, and magnesium compared with healthy individuals. And while these nutrients are naturally present in many foods in small amounts (vitamin A is found in carrots; magnesium is in spinach), supplements can provide a concentrated dose that would be hard for most people to obtain through diet alone. So what supplements should you take?

The best supplements for acne are zinc, selenium, vitamin A, vitamin B3 (niacin), B5 (pantothenic acid), and vitamin E. It’s worth consulting with a doctor before starting any supplement regimen. In particular, zinc should be taken in combination with copper; otherwise, there is a risk of developing toxicity symptoms such as gastric distress.

Foods to Avoid

The key is to reduce foods that are high in testosterone, particularly animal fats. Examples of high-testosterone foods include red meat, dairy products, chocolate, eggs, and tofu. Some spices also contain phytoestrogens (plant chemicals that mimic estrogen) that can trigger acne breakouts. These include cinnamon, anise seeds, curry powder, parsley seeds, sesame seeds, soy sauce (fermented or hydrolyzed), oregano (common in pizza sauces), thyme (common in soups), and turmeric. 

Alcohol can also increase testosterone levels, so limit alcohol intake. Hydrogenated oils such as trans fat should be avoided because they interfere with hormone production. Trans fat includes partially hydrogenated vegetable oil used for frying as well as margarine spreads. Also avoid industrially produced trans fat found in baked goods, crackers, candies, and other processed food made with partially hydrogenated oils (check labels). Other less common dietary culprits for hormonal acne include coffee, grapefruit juice, and dried fruits such as raisins and apricots.

How Diet Affects Different Skin Types

Not all acne is created equal. And different skin types have different needs. The best diet for acne varies depending on your skin type: Oily, Combination, Dry or Sensitive Skin. If you’re wondering what foods are best for your particular skin type, here’s a breakdown of how certain foods affect different types of skin. 

Everyone knows that chocolate makes us break out, but not everyone realizes that there are other foods in our diets that cause breakouts too—and some of them may be more surprising than milk chocolate! Finding which things trigger your acne can help you cut out possible sources of irritation while also making sure you get enough nutrients in your diet. 

There is no one-size-fits-all solution when it comes to finding the right diet for your skin type; however, there are many nutrient deficiencies that could be resulting in breakouts—especially when it comes to vitamins A, B6, and E along with zinc, selenium, and magnesium—so make sure to speak with a nutritionist if need be!