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The Link Between Diet and Hormonal Acne

While acne forms from clogged pores that are filled with dead skin cells, oil and bacteria[1], that’s not the only underlying cause of acne. Many other factors contribute to hormonal acne breakouts. A common culprit is food. Another is hormones, particularly if you’re asking yourself, “how do I know if my acne is hormonal?”. While the role food plays in an acne breakout is not entirely clear, the role hormones play is clear. Unbalanced hormones can cause and worsen the symptoms of many types of acne[2]. Eating certain foods can cause our body’s hormone levels to change, and in turn, increase or decrease the amount of oil that our bodies produce. Understanding which foods work best with your body can help you better balance your hormone levels resulting in improved acne symptoms and the prevention of breakouts. Read on to learn how a hormonal acne diet, along with efficacious acne treatment products, can help you combat your skin problems.

How Diet Affects Your Skin

Your diet plays a crucial role in your skin’s health. Certain foods can cause your hormone levels to fluctuate, leading to increased oil production and clogged pores. This is particularly true for those dealing with hormonal acne, a type often triggered by hormonal imbalances. Understanding the connection between diet and skin health can help you make informed choices that promote a clearer complexion.

Hormonal Acne and Food Triggers

Hormonal acne, also known as acne vulgaris, is often exacerbated by foods that spike blood sugar and insulin levels. High-glycemic foods, dairy products, and processed foods can trigger hormonal fluctuations, leading to breakouts. Conversely, a diet rich in anti-inflammatory foods can help with hormonal balance and reduce acne severity.

Foods That Help Prevent Hormonal Acne

If you’re prone to hormonal breakouts, then you might want to study up on how to reduce acne with a healthy diet and which acne remedies will work best for you. Below, we’ve outlined specific foods that should be included in what we consider the best diet for hormonal acne— a diet that can help balance your hormones and help prevent this type of acne altogether. 

Foods Rich in Omega-3 Fatty Acids

If you suffer from dry skin, oily skin or anything in-between, then healthy fat might be the answer you’ve been searching for. Healthy fats like Omega-6 and Omega-3 Fatty Acids are the building blocks of your skin’s cell membranes [1]. These fats help maintain healthy and hydrated skin, while also adding a softness to your complexion. Incorporate more healthy fats into your diet by sauteing your dishes in coconut oil, adding more avocados to your weekly menu, or incorporating wild-caught salmon into your next dinner recipe. Foods like flaxseeds and walnuts are excellent sources of omega-3 fatty acids and can help reduce the severity of acne lesions.

Cruciferous Vegetables

Looking for how to prevent pimples and balance out your estrogen levels? A plant-based diet consisting of leafy green vegetables like kale, arugula, and broccoli may do this trick! Rich in nutrients, these veggies are fantastic for your skin! Their sulfur-containing compounds work with your body to help clear up your complexion [2] and detox your skin of any gunk that may be causing clogged pores.

Anti-Inflammatory Foods

Anti-inflammatory foods such as berries, leafy greens, and nuts can help reduce inflammation in the body, which is a key factor in acne development. These foods are rich in antioxidants that combat oxidative stress and support healthy skin.

Probiotics

Establishing healthy habits, such as eating probiotics, is essential in maintaining good skincare. The good bacteria found in probiotic-rich foods like kombucha helps your digestive system eliminate toxins and excess hormones in the body [3]. Adding probiotics to your diet is easy! We recommend starting with fermented foods like sauerkraut, kimchi and kombucha. If fermented veggies don’t match well with your taste buds, don’t worry. There are plenty of over-the-counter probiotic supplements you can incorporate into your daily routine. 

Antioxidant-Rich Foods

Antioxidant-rich foods such as colorful fruits and vegetables, green tea and dark chocolate can protect your skin from damage and reduce inflammation. These foods help neutralize free radicals and support skin repair, contributing to a clearer complexion.

Foods to Avoid for Hormonal Acne

Dairy

The first step in a hormonal acne diet is to identify foods that you may have a sensitivity to. Dairy is a common culprit of food sensitivity. Plus, more and more studies show a link between dairy consumption and acne breakouts[3]. Even if you don’t consume milk and cheese daily, the chances are that you’re still consuming some dairy. Many processed foods contain dairy. If you are aiming for a dairy-free diet, be sure to check food packaging labels for an allergen statement. This will tell you if milk, butter or cheese is an ingredient. 

Another easy way to achieve a dairy-free diet is by swapping regular cow’s milk for plant-based milk products. Many dairy-based products can easily be made from alternate sources like cashews, almonds, coconut, soy and even peas. Not only are these milk alternatives loaded with nutrients, but they taste great, too! 

High Glycemic Foods

Foods high on the glycemic index like pasta, sugary drinks and white bread may also fuel the production of acne on your skin. However, foods with low glycemic indexes like kale and whole grains have been shown to improve acne[4]. When searching for foods to help prevent acne, we suggest adding foods like quinoa, barley, spinach and lentils to your diet. You’ll feel better and your skin might begin to clear up, too.

Fast Foods

It’s no surprise that fast food is on the list of acne-triggering foods. Fast foods are often saturated in unhealthy oils and contain dairy-based, processed foods that are known to contribute to acne. By steering clear of fast foods and indulging in more homemade meals, you can help your body prevent acne from the inside out. Plus, making more meals at home means you get to choose the ingredients you consume. Choosing foods that contain healthy fats, probiotics and plenty of nutrients will not only help clear up current acne, but can also help your body prevent future breakouts by balancing your hormone levels.

Processed Foods and Sugars

Processed foods and sugary treats are bad for your waistline and your skin. They can cause inflammation and increase the likelihood of acne breakouts. Reducing your intake of processed foods and opting for natural, whole foods can help improve your skin health.

Tips for a Hormonal Acne-Friendly Diet

Adopting a hormonal acne-friendly diet involves more than just choosing the right foods. Here are some practical tips to help you get started.

Meal Planning and Preparation

Planning your meals ahead of time can help you make healthier choices and avoid impulsive eating. Preparing balanced meals that include a variety of nutrients will ensure your skin gets the support it needs.

Staying Hydrated

Hydration is key for healthy skin. Drinking plenty of water helps flush out toxins and keeps your skin hydrated. Aim for at least eight glasses of water a day to support your skin health.

Supplements for Skin Health

Supplements can be a helpful addition to your diet. Vitamins such as vitamin A, vitamin D, and omega-3 supplements can support skin health and help manage hormonal acne. Always consult with a healthcare professional before starting any new supplement regimen.

Aiding the Hormonal Acne Diet with Treatment

While dietary changes can significantly impact hormonal acne, they are most effective when combined with a comprehensive hormonal acne skincare routine. Here are some additional steps and recommended products to support your skin:

• Daily Cleansing Routine: Keeping your skin clean is crucial in managing acne. Start your day with the EradiKate® 3% Sulfur Daily Cleanser. The 3% sulfur serves as an anti-microbial and anti-inflammatory, which helps address bacteria that can cause perioral dermatitis, breakouts, and sebaceous filaments. For an evening cleanse, use the Goat Milk Cleanser. This gentle yet effective cleanser hydrates and soothes the skin, making it ideal for removing makeup and impurities accumulated throughout the day.
• Morning Moisturization: After cleansing in the morning, apply the Oil Free Moisturizer. This lightweight moisturizer is rich in amino acids, which help to soothe and strengthen the skin barrier. This helps prevent transepidermal water loss, which is what increases dryness, sensitivity, and aging.
• Sun Protection: Protecting your skin from harmful UV rays is essential. Incorporate the Illuminating SPF Drops into your morning routine. These drops provide broad-spectrum protection and a radiant finish, ensuring your skin stays protected and luminous throughout the day.
• Evening Skincare Routine: In the evening, follow your cleansing routine with the Vita C Firming and Brightening Retinol Treatment. This powerful serum combines retinol and vitamin C to boost skin renewal, reduce the appearance of acne scars, and promote an even skin tone. Follow up with the Oil Free Moisturizer to keep your skin hydrated overnight without causing breakouts.

By integrating these products into your daily skincare routine, you can enhance the benefits of your hormonal acne diet and achieve healthy, clear skin. Additionally, getting an adequate amount of sleep and managing stress can further support your skin’s health and overall well-being.

If you follow a strict acne diet plan or have attempted other skincare methods and have not seen results, visit your dermatologist. They may be able to answer questions about a potential hormonal imbalance that is causing your type of acne. For now, we invite you to start incorporating the clean eating tips we’ve shared above to help clear up hormonal acne problems!

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Sources

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6267444/
2. https://healthy.net/2000/12/06/sulfur-2/
3. https://perlmanclinic.com/the-benefits-of-probiotics/
4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6611707/
5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2585707/
6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3969667/
7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6611707/ 

And what happens if we combine both styling formulas? The result is a display of an idyllic conception. Ask any woman, and you won’t find one who hasn’t experimented, at least once, with this look that is as classic as it is timeless. So, cigarette jeans with a folded hem in a medium wash, a white T-shirt, an oversized jacket, and preppy-inspired shoes with a sporty essence draw an image of relaxed elegance, absolutely on-trend.

Cigarette jeans with Converse sneakers

Getty Images.

Jeans cigarette de los 80 en el street style.Edward Berthelot/Getty Images

The secret to combining jeans lies in using a basic garment, either a T-shirt or a sweater, and some classic sneakers. An infallible formula and ideal for everyday wear. Here, jeans, as in the 80s, use accessories to elevate the look: a beige trench coat is enough to give it a more formal twist. On the other hand, femininity is accentuated with a bun in the hair and a small handbag.

Cigarette jeans with a shirt over a T-shirt and sandals

Jeans cigarette de los 80 en el street style para primavera 2025.Edward Berthelot/Getty Images

The styles of the past are easily adaptable to the needs and preferences of the present. Their popularity has made them everyday favorites, allowing us to reinterpret them with a more astute approach. If you’re looking for your next outfit for the office or for a casual outing, don’t hesitate to turn to the ankle drop jeans model, paired with a basic tee, a fitted blazer, and thin strappy heels. The ideal formula to balance comfort and modernity with uniformity.

Cigarette jeans with a long overshirt

Jeans cigarette de los 80 en el street style.Jeremy Moeller/Getty Images

Another variation of this trend proves that you don’t have to replicate it identically to how it was worn in the past. The garment is taken as inspiration and adapted to the current aesthetic and context. In this case, we resort to contrasting styles: the urban and casual of cigarette jeans merges with the formality of a long, belted overshirt and kitten heels.

This story first appeared in Vogue Mexico.

Also read:

7 shirt and jeans outfits that are far from boring

How to wear the ’70s-inspired clog trend with jeans this summer

The coolest jeans of 2025 are a hybrid of two classics

Pollution is almost always around us. It’s not just car exhaust or the visible smog in the city air—factors like airborne dust, ultrafine particles, and changes in air quality can also disrupt your skin’s balance, even in more natural environments. Over time, this constant exposure can weaken the skin’s barrier and even bring about dark spots.

One of the biggest influences on your skin’s well-being is the exposome—a combination of internal and external factors that shape its health. Pollution plays a major role in this equation, but just as it can leave its mark, the right habits can help restore your natural glow.

Let’s take a look at how pollution affects your skin and how you can fight back to keep it healthy and happy.

First things first: What is the exposome?

Think about the hundreds of little choices you make each day: what you eat, how much you sleep, or how much you’re exposed to tobacco smoke. All of these things—both the good and not-so-good—add up to affect your skin.

This concept, known as the exposome, includes everything from your daily habits to external factors such as sun exposure. Together, these variables play a powerful role in how your skin ages and responds to the world.

One of the most impactful environmental factors? Pollution. Day after day, exposure to pollutants can weaken the skin barrier, promote oxidative stress, and accelerate the visible signs of aging. This makes a holistic skincare approach (one that considers both your lifestyle and environment) the best path to healthy skin in the long run.

How does pollution affect your skin?

One of the main issues caused by pollution is oxidative stress. This occurs when pollutants generate **free radicals** inside your body, which are unstable molecules that can damage key skin structures like the protective barrier, collagen, and elastin. Over time, this process may translate into:

• Drier, more sensitive skin: Science shows that pollution may disrupt the lipids that keep skin hydrated and strong, making it more vulnerable to irritants and external aggressors.
• More inflammation and redness: Some pollutants trigger chronic inflammation, worsening skin conditions or general sensitivity.
• Loss of firmness and the appearance of wrinkles: One study suggests that pollution can drive processes that break down the skin’s building blocks, leading to sagging and fine lines.
• Dark spots and uneven tone: Some pollutants can kick off the production of excess melanin (the hormone that deepens skin tone), contributing to changes in pigmentation and dark spots.

While pollution affects the appearance and general comfort of your skin, more importantly, it affects skin health. With time, exposure can hinder the skin’s ability to defend itself against other aggressors like UV radiation.

The connection between pollution and dark spots

Among all the effects pollution has on the skin, dark spots may be one of the most visible and persistent. Many of the above—from oxidative stress to inflammation—can also influence changes in skin tone, explaining why pollution and dark spots are so closely connected.

Here’s how it works: When your skin is exposed to pollutants, an internal mechanism is triggered, disrupting its balance. Oxidative stress and chronic inflammation lead to excess melanin production, causing an uneven skin tone. But the real issue is that this effect doesn’t happen in isolation—pollution and sun exposure work together to amplify these changes.

Science backs this up: studies show that certain pollutants, like polycyclic aromatic hydrocarbons (PAHs) and heavy metals, make the skin more vulnerable to UV rays. And while these compounds might sound like something out of a sci-fi series, they’re actually just part of daily life.

This means that even if you use sunscreen (great job if so), pollution can still act as an accelerator, intensifying dark spots and making them harder to fade.

Dark spots don’t just chronicle sun damage—they reflect the air you breathe. Recognizing this link is the first step in achieving a balanced, healthy complexion.

Key skincare ingredients to help combat pollution’s impact

If you’ve noticed more stubborn or pronounced dark spots, the solution isn’t just sun protection (although it is ever-important). It’s also about fighting back against pollution’s effects.

This is where targeted ingredients play a crucial role in your skincare routine: powerful antioxidants, hydrators, and plant extracts can help support your body’s protective processes, combat oxidative damage, and contribute to healthy, happy skin overall.

1. Boost your complexion with antioxidants

Since pollution triggers oxidative stress, antioxidants are one of the best defenses to help fight back. When combined, these compounds can also help enhance each other’s effectiveness. Some of the most well-known are niacinamide, vitamin C, and vitamin E:

• Vitamin C works to neutralize free radicals, fight against oxidative damage, and boost skin radiance.
• Vitamin E safeguards the skin’s natural fats, or lipids, minimizing pollution’s impact while improving hydration and elasticity.
• Niacinamide combats pollution damage, supports the skin barrier, and helps correct dark spots.

Incorporating an antioxidant serum into your daily routine can help reinforce your skin from within and better protect it from pollution’s harmful effects. Even better? Adding an antioxidant sunscreen formula to your daily ritual, too.

2. Support the skin barrier with soothing hydrators

Pollution disrupts the skin’s hydrolipid barrier, making it more prone to dehydration and sensitivity. To help counteract this, hyaluronic acid and peptides are key allies:

• Hyaluronic acid attracts and retains moisture, keeping skin plump and hydrated.
• Peptides help strengthen the protective barrier, minimizing water loss and shielding against external aggressors.

You can easily integrate them into your routine through moisturizers with anti-pollution action—and they’re also found in many of your favorite sunscreens!

3. Rejuvenate overnight with reparative powerhouses

At night, the skin enters repair mode, making it more receptive to restorative ingredients such as:

• Retinal accelerates skin’s natural renewal process, improving texture and smoothing out fine lines.
• Bakuchiol, derived from natural plant sources, offers similar benefits to retinal.
• Melatonin enhances the skin’s antioxidant defenses, combating oxidative stress while you sleep.

You can find these allies inside rejuvenating serums as well as in night creams formulated to boost skin regeneration. Next stop? A more balanced, even, and revitalized complexion.

Learn how to incorporate these ingredients into your evening skincare routine.

Every day counts

Our skin faces pollution daily, but how much it affects us depends largely on our habits. A targeted routine isn’t just about using the right products—it’s about a holistic approach to skincare.

Every little action counts: deeply cleansing, protecting your skin from the sun, and getting the rest you need. These everyday acts can make a big difference in the long run.

So remember to love your skin, do your best to take care of it, and protect it as it protects you. Because every day is an opportunity to repay it for all it does.

Sources and references:
Drakaki, E., Dessinioti, C., Antoniou, CV. Air pollution and the skin. In Frontiers in Environmental Science (2014); pg11.
Vierkötter et al. Airborne Particle Exposure and Extrinsic Skin Aging. In Journal of Investigative Dermatology (2010); Vol. 132, Issue 12: 2719-2726.
Betteridge, DJ. What is oxidative stress? In Metabolism (2000); 49(2 Suppl 1): 3-8.
Starr, JM., Starr, RJ. Chapter 2 – Skin Aging and Oxidative Stress. In Aging: Oxidative Stress and Dietary Antioxidants (2014): 15-22.
Madison, KC. Barrier function of the skin: “la raison d’être” of the epidermis. In Journal of Investigative Dermatology (2003); 121(2): 231-41.
Data on File: ISDIN Corp.; Morristown. NJ: 2019
Pai, VV., Shukla, P., Kikkeri, NN. Antioxidants in dermatology. In Indian Dermatology Online Journal (2014); 5(2): 210-214.

Editorial Team

Our namesake embodies the spirit of embracing life and all its wonder. As wellness journalists, we explore topics that invigorate the senses and keep curiosity alive. We believe that glowing skin is the result of a healthy body and mind. Weaving beauty with science, we aim to inspire you to live young at every age.