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Dr Tiina Meder July 17, 2024

Diet and Acne: Can the Particular Food or Supplements Help You Treat Acne?

If you have acne outbreaks, you have probably heard that you absolutely need to avoid certain foods like dairy… or red meat… or sweets, or fruits, or drink more water and eat more raw vegetables. Are any of these statements based on science and have clinical and histological effect?

It is true that eating fruits, vegetables, lean proteins and whole grains is generally good for skin health. However, how important is it for acne patients?

What Is Acne?

Acne is an inflammatory skin condition that happens when hair follicles under the skin become clogged. Sebum (lipids, produced by sebum glands that help keep skin protected and moisturized) and dead skin cells clog the pores, forming comedones.

Comedones have a tendency to grow, which leads to outbreaks of lesions, commonly called pimples and, scientifically, papules and pustules. Most often, acne develops on the face but can also appear on the back, chest, and shoulders.

In healthy skin, the sebaceous glands make sebum that empties onto the skin surface through the pore, which is an opening in the follicle. Keratinocytes, the skin cells of the superficial layer of the skin, line the follicle. Normally as the body sheds skin cells, the keratinocytes rise to the surface of the skin.

In case when acne occurs, the hair, sebum, and keratinocytes stick together inside the pore. This prevents the keratinocytes from shedding and keeps the sebum from reaching the surface of the skin.

The mixture of oil and cells allows beneficial bacteria that normally live on the skin to grow in the plugged follicles and cause inflammation, while overgrowth forms a vicious circle when a microbiome plays a key role. Chronic skin inflammation manifests itself by swelling, redness, heat, and pain. When the wall of the plugged follicle breaks down, it spills the bacteria, skin cells, and sebum into nearby skin, spreading acne to previously healthy areas.

For most people, teenage acne or acne vulgaris is the main issue, and it tends to go away by the time they reach their thirties. However, some people in their forties and fifties continue to have this skin problem. This condition in people older than 25 years is called adult acne or acne tarda.

Is There an Anti-acne Diet?

Nowadays, people consume plenty of high-glycemic index foods and beverages. These processed foods and beverages raise your blood sugar quickly. All high GI foods rich in carbohydrates, including white bread, cornflakes, puffed rice, potato chips, white potatoes or fries, doughnuts or other pastries, sugary drinks such as milkshakes, and white rice can provoke this body reaction. Acne vulgaris is an almost universal disease, nonetheless, its prevalence has been estimated as 0% in rural Brazil and 100% among children and adolescents in the UK. Apparently, the difference in diet and lifestyle can play a crucial role in acne development, especially amongst young people.

Low Glycaemic Load Diet and Acne

Findings from small studies suggest that following a low-glycemic diet may reduce the amount of acne and help achieve clear skin. Low-glycemic foods include most fresh vegetables, some fresh fruits, beans, and steel-cut oats.

One of the researchers studied 2,258 American patients who were placed on a low-glycemic diet so that they could lose weight. This dietary cure also reduced their existing acne, with 87% of patients saying they had less acne and 91% saying they needed less acne medication.

Potentially, following a low-glycemic diet affects acne breakouts because this diet eliminates spikes in your blood sugar, also known as blood glucose levels. When your blood sugar spikes, it causes inflammation throughout your body. These spikes also cause your body to make more sebum, an oil-production substance in your skin, and correlate with the enlargement of pores and change in sebum oil glands' quality as well as excess sebum production.

All these factors contribute to making acne worse. Recently, a connection was established between gut and skin microbiome, which can explain the worsening of skin conditions in people with severe acne eating high glycemic foods as specific byproducts of gut bacteria overgrowing on carbs are triggering skin issues and future breakouts.

Does Milk Consumption Cause Acne Breakouts?

Cow's milk is a low-glycemic diet beverage. Some studies suggest that drinking this type of milk may be linked to an increase in acne breakouts. In these studies, all types of milk consumption (whole, low-fat, and skim milk) have been linked to acne. Apparently, people drinking 2 or more glasses of cow's milk a day were almost twice as likely to have acne on their skin's surface than others.

Why some dairy consumption may increase or worsen acne is still unclear. One theory is that some of the hormones in milk cause inflammation inside the body, or specific amino acids in cow's milk can lead to an imbalance of the gut microbiome, triggering skin irritation and overgrowth of acne bacteria. However, more research about hormonal changes and immune system effects is needed to know for sure.

The good news is that there is no evidence that yogurt or cheese foods raise causes of acne breakouts and can be a part of your balanced diet. While cow's milk may increase the risk of developing acne, no studies have found that products made from milk, such as yogurt or cheese, lead to more hormonal acne breakouts.

What Vitamins/Supplements Can Help Reduce Acne?

Acne patients often ask about supplements in the hope of finding a magic pill when acne persists to be a major issue. Unfortunately, it doesn't exist, as acne is a complex and multi-factored skin condition.

Some supplements can be beneficial individually, but there are no "one fit all" formulations. The most popular supplements for skin health and acne vulgaris are Zinc, Vitamin A, Vitamin D, Selenium, and Omega-3 fatty acids, and probiotics.

Zinc is known for its anti-inflammatory activity, which is related to the ability to modulate reactions of the immune system's cells in the skin. There is little research showing the positive effects of zinc supplementation in acne patients alongside topical treatment. Also, there is little research showing no significant improvement in acne. The medical community doesn't have any consensus here, and Zinc supplementation is not a part of any national or international treatment guidelines. Gastrointestinal side effects are the most frequently reported side effects associated with oral zinc supplementation, the most common among them being nausea reported in up to 25 percent of patients. Other reported side effects include abdominal pain, vomiting, and diarrhea. I don't recommend using Zinc supplementation for acne patients as the risk of side effects is common, and efficiency is not evident.
Vitamin A supplements have long been evaluated for treating acne. Treatment lengths ranged from 1 to many months, with a main duration of seven weeks to four months until visible clinical improvement was noted. Relapse was noted in 33 percent of reviewed trials. Monitoring for liver function tests and lipids during a treatment course with supplemental vitamin A is essential, as eating foods rich in vitamin A affects the metabolism of triglycerides and liver enzyme activity similarly to isotretinoin treatment. There is a scientifically proven risk of teratogenicity with vitamin A, so it is strictly not recommended to use in case of pregnancy planning. I don't recommend using Vitamin A as a supplement considering all potential risks. In case of severe acne, isotretinoin could be prescribed by a medical practitioner and monitored until the end of the treatment.
Vitamin D helps to reduce comedones and inflammation in vitamin D deficient acne patients, but doesn't show any efficacy in patients without a deficiency. I recommend monitoring a vitamin D level during a treatment supplementing with vitamin D if needed.
Selenium is known for its anti-inflammatory properties and regulating sebum abilities. It is usually used together with vitamin E and zinc due to the fact of their antioxidant synergy. A visible reduction in inflammatory lesions was reported in patients with acne after using a different combination, including selenium, but I didn't find evidence for the benefits of isolated news. Brazil nuts are the main source of selenium, and three nuts a day cover a day's needs - easy and safe to add to a diet; in the worst-case scenario, you'll not see improvement in acne but still enjoy delicious food.
Broccoli/Cauliflower extract (DIM). Some studies suggest DIM has anti-inflammatory effects, and recently, DIM-based supplements have gained popularity for the treatment of acne due to their ability to modulate estrogen metabolism. However, there are no clinical studies that have properly evaluated DIM supplementation for the treatment of acne but there have been several case reports linking DIM use to thrombotic events, including severe artery stroke in a healthy female patient, and deep vein thrombosis and pulmonary embolism in a healthy, middle-aged male patient with no heart disease history as well as many others. Yes, it sounds safe and natural, but it is not! It is not recommended as a supplement, but it can be a good idea to include cabbage, cauliflower, and broccoli in a diet - they are all healthy foods beneficial for various other hormones.
A beneficial effect on skin condition is shown by omega-3 fatty acids. The human body cannot synthesize some of these acids, so they must be supplied with certain foods. Vegetable oil (sunflower, linseed, soybean, pumpkin seeds, grapeseed, peanut or sesame oil) are rich sources of linoleic acid, whereas chia seeds, walnuts, olive oil, and rapeseed oil provide alpha-linoleic acid. Gamma-linoleic acid is found in hemp seed oil and blackcurrant seeds, while others can be found mainly in marine fish (mackerel, salmon, cod, herring). Omega-3 fatty acids liquefy sebum and increase skin tolerance to bacterial agents, but Omega-6 acids have the opposite effect to that of omega-3 acids and can increase the risk of acne and worsen skin conditions. This is why it is better to avoid it in supplements and reduce intake of palmitic, stearic, or myristic acids-rich food such as hydrogenated vegetable oils found in margarine, confectionery, or fast food.
There is growing evidence to support the use of probiotics and prebiotics in the treatment of acne. The formation of acne depends on multiple causes, including P. acnes overgrowth and microbiome imbalance. In vitro studies have demonstrated the ability of probiotic strains in supplementation to inhibit the growth of acne-causing bacteria through various mechanisms. Lactobacillus acidophilus, Lactobacillus bulgaricus, and Bifidobacterium bifidum, Lactobacillus rhamnosus are amongst the most popular bacteria used in acne supplementation with some beneficial effects. Prebiotics such as fructooligosaccharides (FOS) and galactooligosaccharides (GOS) help to manage blood sugar-related inflammatory changes in the skin and are especially beneficial for patients with diabetes or metabolic syndrome, as well as for young patients eating too much of sugar. The best thing about prebiotics and probiotics is their safety, with no evidence of significant side effects using them.

Can We Find Natural Anti-acne Remedies for Clear Skin?

Amongst topical treatments (that's what we call skincare), there are a lot of natural plant extracts used successfully for their antiinflammatory properties. Aloe vera, Malva sylvestris, Centella Asiatica, resveratrol, and green tea extracts are probably the most popular.

Consumption of green tea is proven to be beneficial for acne patients as it helps to reduce inflammatory changes in the skin. But obviously, I'll not suggest that you expect to get a clearance of acne and radiant skin only related to a few cups of tea during the day.

The best natural remedy for acne is a healthy diet and lifestyle. Physical inactivity can lead to chronic inflammation and worsening acne conditions, contributing to the severity of the process. Don't be afraid, there's no need to become a super athlete, but it would be great to enjoy an active lifestyle, especially outdoor activities.

Sticking to beneficial eating habits, like choosing a diet rich in healthy protein sources, as well as switching to dark chocolate instead of milk, will not only help with insulin-like growth factor and acne but your general health.

Don't forget about sunscreen - the best choice for acne patients is oil-free sunscreen formulations since oily substance cream will lead to pore clogging as well as acne breakouts.

Do Any Nutrient Deficiencies Contribute to Acne?

Yes, vitamin D and vitamin B deficiency (but be careful, as highest consumption of some vitamin B can lead to acne manifestation), severe calorie restriction, low-fat diet as well as high-fat diet, mineral deficiency can worsen or trigger acne vulgaris and other types of acne. The best way to prevent any vitamin and mineral deficiency is a good and diverse diet. Focus on the best foods for your health, and avoid fast food and ultra-processed industrial food.

Meder Anti-acne Skincare

The Meder approach to treating acne is universal: we don't see acne as a simple overproduction of sebum leading to skin irritation and inflammation. Therefore, our anti-acne products are not designed just to reduce skin grease. Instead, they regulate the hormonal and stress influence on the skin, restoring a healthy microbiome and natural barrier function of the skin whilst reducing acne-causing bacteria.

Independent lab tests of Meder skincare have proved that our products eliminate up to 92% of acne-causing bacteria in the first 24 hours. All our products are safe to use in the summer, but remember to apply your sunscreen as needed. Choose sunscreens for oily and acne-prone skin and oil-free formulas.

No harmful chemicals are in anything, which means you can use Meder products during pregnancy and breastfeeding.

Eu-Seb Active Serum

Acne treatment concentrate Eu-Seb is a natural retinol-like prebiotic solution for oily and acne-prone skin. Eu-Seb is a breakthrough formula that has been trusted by skin therapists and clinicians worldwide since its launch in 2013.

Eu-Seb concentrate represents a groundbreaking microbiome-based approach to acne treatments. Our gentle gel, enriched with the powerful prebiotic Bioecolia, promotes the growth of beneficial bacteria while creating an inhospitable environment for acne-causing bacteria. In fact, in vitro tests have shown that Eu-Seb Concentrate reduces acne-causing bacteria C. acnes by an impressive 92% in just 24 hours.

But that's not all. We've harnessed the natural power of stem cells from Noni and Maclura plants to suppress acne's bacteria activity, combat inflammation, and eliminate blemishes. Our retinol-like Maclura stem cell extract works wonders by reducing sebum production and minimizing the appearance of comedones within the first few weeks of use. Best of all, it does so without any side effects or discomfort.

Eu-Seb is not just another acne treatment. It's an innovative solution that restores your skin's health, mattifies your complexion, and reduces pore size. With its plant stem cells and prebiotic formula, Eu-Seb is safe to use during pregnancy and breastfeeding, making it suitable for even the most sensitive skin.

Unlike traditional acne treatments such as retinol, acids, or benzoyl peroxide, Eu-Seb won't irritate your skin or increase the risk of pigmentation or sun damage. It's the new generation of acne treatments that enhances your skin's resilience, boosts its natural protection, and restores the health and diversity of your microbiome.

Eu-Skin Anti-Acne Face and Body Cream

Non-aggressive formulation based on organic plant stem cells, skin-identical vitamins, and probiotics addresses all types and localisations of acne, including hormonal and chronic adult acne. You should notice a reduction in pore size, a mattifying effect on the skin, and a calming of redness within a few days of incorporating Eu-Skin anti-acne cream into your skincare routine.

Key ingredients

— Probiotic Kimchi cabbage extract (Leuconostoc/Radish root extract) to soothe inflammation and restore skin's water-holding ability and healthy skin microbiome.

— Noni (Morinda citrifolia) plant stem cell culture to suppress the activity of acne-causing bacteria and fight chronic skin inflammation.

— Niacinamide 4% to reduce the formation of comedones and pustules, improve skin barrier function, and lighten post-inflammatory pigmentation (PIH).

— Panthenol to reduce sebum production and keep skin moisturized, preventing acne breakouts and post-acne scarring.

In vitro tests have proven that Eu-Skin Cream eliminates 100% of acne-causing C.acnes bacteria and reduces commensal S.epidermidis bacteria by 97.83% restoring healthy skin microbiome and reducing acne from the first days of use.

We recommend using Eu-Skin probiotic anti-acne cream for 8 weeks or more, until the elimination of all acne spots and comedones. For best results, we recommend Eu-Skin cream in combination with Meder Eu-Seb anti-acne active serum following the application of one of Meder cleansing masks and serums suitable for your skin sensitivity type.

After skin health is restored, we recommend a daily skincare routine including a cleansing mask, serum, and Equa-Derm prebiotic cream for oily and sensitive skin to maintain results and prevent breakouts.

Eu-Skin cream is oil-free, hypoallergenic, highly effective, and free from potential irritants. It is based on natural ingredients and has a strong scientific background.

Suitable for sensitive skin, it is safe to use during pregnancy and breastfeeding. It can be used by individuals of all ages and genders. Say goodbye to face and body acne and embrace the confidence to show off your skin. Experience the transformative power of Eu-Skin face and body cream and enjoy a clearer, smoother, and more radiant complexion from head to toe.

Equa-Derm Oily Skin Moisturizer

Revolutionary formula specifically designed to reduce skin oiliness from day one, combat inflammation, and fight acne without causing any irritation or sensitivity.

Say goodbye to greasy skin with our lightweight, oil-free formula. We've enriched it with a natural retinol-like substance derived from avocado seed, which has been shown to reduce sebum production by an impressive 30% in just 14 days. Plus, our unique Mushroom Agarikon extract helps minimize enlarged pores and soothe inflamed skin, restoring your skin's health and overall comfort.

Equa-Derm is awarded as the best product for oily skin by the prestigious Marie Claire UK Skin Awards and Beauty Shortlist Award.

Equa-Derm isn't just for teenagers dealing with acne. It's a versatile solution for all types of acne, including adult and menopausal acne. Our innovative retinol-like formula, enriched with prebiotics, mushrooms, and plant extracts, works gently to restore both your skin and microbiome health. By preventing inflammation and reducing skin sensitivity, our moisturizer for oily skin also helps combat premature aging caused by irritated skin.

And here's a bonus: Equa-Derm is a sun-safe moisturizer for oily skin, making it ideal for those hot summer days. Unlike traditional acne therapies based on retinol or acids, it won't sensitize your skin.