The Diet-Acne Connection: Yes, What You Eat Can Affect Your Skin

There’s no such thing as a perfect diet—and no, a slice of pizza won’t singlehandedly cause a breakout. But research shows that certain foods can influence oil production, inflammation, and hormone levels—all of which can contribute to acne in people who are already prone to it.

Here’s what we know:

• High-glycemic foods (think: white bread, sugary snacks, sweetened drinks) can cause rapid spikes in blood sugar. This leads to an increase in insulin, which can trigger excess oil production and inflammation in the skin.

• Dairy, especially skim milk, has been linked to acne in several studies. It may influence hormones like IGF-1, which plays a role in oil gland activity.

• Iodine-rich foods (like seaweed and certain supplements) may exacerbate breakouts in high amounts for some individuals.

This doesn’t mean you need to overhaul your entire diet overnight—but being mindful of these triggers can make a difference.

What to do:

• Focus on whole, minimally processed foods that support balanced blood sugar and reduce inflammation (think: leafy greens, berries, omega-3-rich fats like salmon or flaxseed).

• Stay hydrated—water plays a key role in detoxification and overall skin health.

• Track what you eat and how your skin responds. Everyone’s threshold is different, and keeping a food journal can help you identify patterns over time.

Supplements Like Biotin: Not Always Skin-Friendly

Biotin is often marketed as the ultimate hair, skin, and nail booster—but for acne-prone skin, it can be a hidden trigger.

Here’s why:

Biotin (vitamin B7) competes with vitamin B5 (pantothenic acid) in the body. Vitamin B5 is essential for maintaining healthy skin barrier function and regulating oil production. When there’s too much biotin and not enough B5, your skin can become oilier and more congested—especially if you’re already acne-prone.

And biotin isn’t the only supplement worth watching. Others that can contribute to breakouts:

• Vitamin B12 (especially in high doses) may alter skin bacteria and trigger inflammation.

• Iodine (often found in multivitamins and seaweed) can build up in oil glands and irritate the skin.

• Whey protein powders may increase levels of IGF-1, a hormone linked to acne development.

What to do:

• If you’re breaking out and taking biotin, consider pausing it for 4–6 weeks and observe any changes.

• Stick with well-balanced multivitamins that don’t exceed the recommended daily values unless advised by your doctor.

• Focus on nutrients from whole foods when possible—your skin loves minerals like zinc, omega-3s, and vitamin A (in safe amounts).

Stress: The Silent Skin Disruptor

Stress doesn’t just impact your mind—it impacts your skin.

When you’re stressed, your body releases cortisol, a hormone that increases inflammation and oil production. High cortisol can also weaken your skin barrier, delay healing, and exacerbate other triggers (like hormonal imbalances or poor sleep).

Even emotional stress—like work overload, anxiety, or relationship strain—can show up on your skin in the form of flares, inflammation, and breakouts.

What to do:

• Prioritize small, daily rituals that ground your nervous system—whether that’s a walk, meditation, journaling, or just stepping away from your screen.

• Get adequate sleep (7–9 hours), as your skin does its most important repair work overnight.

Try not to panic when a breakout shows up (I know…easier said than done!). Stressing about it often makes it worse. Your skin will respond better to consistency and calm.

Pore-Clogging Products: The Unseen Saboteurs

You’d be surprised how many products labeled “clean,” “natural,” or even “acne-fighting” contain ingredients that clog pores.

Thick, heavy makeup, certain hair products, and even sunscreens can be the source of recurring congestion—especially if you’re using them daily.

Common culprits include:

• Coconut oil

• Algae extract

• Isopropyl myristate

• Ethylhexyl palmitate

• Lanolin

• Certain silicones (in leave-on formulas)

What to do:

• Look for products labeled “non-comedogenic”—this means they’ve been formulated not to clog pores.

• Use lightweight, breathable layers and pay attention to how your skin reacts over time.

• When in doubt, simplify your routine and reintroduce products one at a time to pinpoint triggers.