Quick answer: Acne reflects more than skin: blood sugar spikes, androgen hormones, inflammation, gut health and skin-barrier function all play a role. A lower-glycemic diet, gentle non-comedogenic skincare and, for some people, less dairy can help. Zinc, omega-3s, spearmint, probiotics, inositol and berberine are commonly used natural supports, with guidance.
Key takeaways
Acne reflects more than the skin, with blood sugar spikes, androgens, inflammation and gut health all playing a role.
A lower-glycemic diet, gentle non-comedogenic skincare and, for some people, less dairy can make a difference.
Zinc, omega-3s, spearmint, probiotics and inositol are commonly used natural supports, best chosen with guidance.
What drives acne
Acne can be driven by blood sugar and insulin spikes, which raise IGF-1 and oil production, and by androgens such as testosterone. Inflammation, gut imbalances, and clogged pores with skin bacteria also play a part.
Daily habits
Eat protein, fat and fiber first and carbs last, and try reducing dairy for a few weeks to notice how your skin responds. Use non-comedogenic, fragrance-free skincare, change pillowcases often, and clean your makeup brushes.
Natural supports commonly used
Zinc supports skin healing (see who should consider zinc), and omega-3s have been studied for reducing acne lesions. Spearmint tea has been studied for lowering free testosterone, and myo-inositol and berberine support insulin, especially in PCOS.
Probiotics support the gut-skin connection, DIM supports estrogen metabolism, and green tea and niacinamide offer topical or oral support for oil and inflammation. Vitamins A and D support skin cell turnover, though vitamin A must be avoided in excess, especially in pregnancy.
Amounts should be individualized.
Is testing helpful?
For stubborn or hormonal acne, a provider may check fasting insulin, A1C and androgens. Functional labs are optional. They can be helpful in more complex cases. See also PCOS natural treatment.
Acne and healthy aging
The same drivers behind acne, blood sugar spikes, inflammation and hormone imbalance, also drive glycation and inflammation throughout the body. Addressing them supports clearer skin and healthier aging.
When to see a naturopathic doctor
It may be time to see a naturopathic doctor if your acne persists into adulthood, or if it comes with irregular periods or excess hair growth. The same is true if you want natural options before or alongside medications, or if acne affects your confidence.
See a medical provider promptly for painful, deep cystic acne or acne that is scarring. A dermatologist can help prevent permanent scars.
What the research shows
Diet has been tested directly for acne. In a 2007 randomized trial by Smith and colleagues, 43 young men aged 15 to 25 followed either a low-glycemic-load diet or a usual carbohydrate-rich diet for 12 weeks, with dermatologists who did not know the group assignments counting lesions. Total lesions fell by about 24 with the low-glycemic diet versus 12 with the control diet, and insulin sensitivity improved. The low-glycemic group also lost weight, so it is hard to separate the effect of diet from weight loss.
Omega-3s have early data. In a 2014 randomized trial by Jung and colleagues, 45 people with mild to moderate acne took 2,000 mg of EPA plus DHA, borage oil with 400 mg of gamma-linolenic acid, or nothing for 10 weeks. Both supplement groups had fewer inflammatory and non-inflammatory lesions, and skin biopsies showed less inflammation. The groups were small, about 15 people each, so these results need confirmation.
Want clearer skin from the inside out?
A free 15-minute consultation with Dr. Kneessi. No cost, no obligation. In-office in Odenton, MD or by telehealth.
Questions to bring to your clinician
These questions can help you get the most out of your next visit.
Could blood sugar or hormones be driving my acne, and which labs would show that?
Could blood sugar, hormones or my gut be playing a part in my acne?
Which labs would help us understand what is behind my skin changes?
Which food or skincare changes would be worth trying first for me?
Frequently asked questions
Does diet cause acne?
High-glycemic foods and, for some people, dairy are linked with acne.
Does spearmint tea help hormonal acne?
Small studies suggest it may lower free testosterone, which can help hormonal acne.
Can zinc help acne?
Zinc has anti-inflammatory effects, and some studies show benefit.
When should I see a dermatologist?
For cystic acne, scarring, or acne that does not respond to basic care.
Sources
- Smith RN, Mann NJ, Braue A, et al. A low-glycemic-load diet improves symptoms in acne vulgaris patients: a randomized controlled trial. Am J Clin Nutr 2007. PMID: 17616769. https://pubmed.ncbi.nlm.nih.gov/17616769/
- Jung JY, Kwon HH, Hong JS, et al. Effect of dietary supplementation with omega-3 fatty acid and gamma-linolenic acid on acne vulgaris: a randomised, double-blind, controlled trial. Acta Derm Venereol 2014. PMID: 24553997. https://pubmed.ncbi.nlm.nih.gov/24553997/
- Grant P. Spearmint herbal tea has significant anti-androgen effects in polycystic ovarian syndrome. A randomized controlled trial. Phytother Res 2010. PMID: 19585478. https://pubmed.ncbi.nlm.nih.gov/19585478/
- Aghasi M, et al. Dairy intake and acne development: A meta-analysis of observational studies. Clin Nutr 2019. PMID: 29778512. https://pubmed.ncbi.nlm.nih.gov/29778512/
- Yee BE, et al. Serum zinc levels and efficacy of zinc treatment in acne vulgaris: A systematic review and meta-analysis. Dermatol Ther 2020. PMID: 32860489. https://pubmed.ncbi.nlm.nih.gov/32860489/
- NIH Office of Dietary Supplements: Zinc (Consumer Fact Sheet)
This article is for educational purposes only and is not medical advice. It does not replace an individual evaluation. Talk with your healthcare provider before starting supplements or changing medications, especially if you are pregnant, nursing, or managing a health condition.
Free: The 28-Day Reset for Energy and Focus
A simple day-by-day email guide to sleep, movement, food, and daily habits that support healthy aging. It’s free, and you can unsubscribe anytime.
Get the free guide Take the supplement quiz
