Nutrition for Acne (Diet and Supplement Strategies)

Acne can feel frustrating and complex. While we often think of it as a teenage hormone issue, the truth is that acne is a chronic inflammatory condition with many contributing factors, from excess oil production and clogged pores to gut health, inflammation, and even what we eat.

Emerging research now shows that diet and nutrition play a key role in how acne develops and how severe it becomes. The exciting part? This means nutrition is a powerful tool we can use to support clearer skin.

How Diet Affects Acne

Food choices can influence hormones, inflammation, and the skin’s microbiome, all of which are linked to acne. Three dietary patterns in particular stand out in the research:

Dairy

Multiple studies show a connection between dairy intake (especially skim milk) and acne. Skim milk contains bioactive molecules, including insulin-like growth factor-1 (IGF-1), which may stimulate oil production and skin cell turnover, two key drivers of breakouts. Interestingly, fermented dairy like yogurt does not seem to have the same effect, likely because of its probiotic content.

Inflammatory Fats

Diets high in fried foods, processed snacks, and poor-quality oils can increase inflammatory molecules in the body, which worsen acne. These foods also contain oxidized fats that can deplete antioxidant vitamins like A and E, leaving the skin more vulnerable. In contrast, omega-3 fatty acids from fish, flax, and chia show strong anti-inflammatory benefits and may help calm acne.

High-Glycemic Foods

Sugary snacks, white bread, and sweetened drinks spike blood sugar, leading to higher insulin and IGF-1 levels. This hormonal response increases oil production and skin inflammation, making breakouts more likely. Studies show that switching to a low-glycemic diet that focuses on vegetables, legumes, and whole grains can reduce acne severity and improve insulin sensitivity.

Helpful Supplements for Acne

Research also supports certain supplements that can calm inflammation, balance hormones, and protect the skin:

• Zinc – Reduces inflammation and supports healing

• Omega-3 fatty acids – Help regulate inflammatory pathways

• Nicotinamide (Vitamin B3) – Shown to lower oil production and calm skin

• Vitamins A & E – Support skin turnover and antioxidant defenses

• Selenium – Boosts antioxidant enzymes and reduces skin inflammation

• Probiotics – Support gut health and reduce systemic inflammation

• Green tea extract (EGCG) – Naturally anti-inflammatory and anti-androgenic

• Berberine – Improves insulin sensitivity and lowers IGF-1

Not every supplement is right for everyone, and quality matters. Acne often reflects unique nutrient needs and imbalances, which is why customization is so important. The right nutrient for one person may not be what another person needs. That is why I recommend practitioner-grade options through my Fullscript dispensary, where I have curated products that are third-party tested for contaminants and free from unnecessary fillers. You can access it here.

The Gut-Skin Connection

Your skin health is closely tied to your gut health. An overgrowth of acne-related bacteria on the skin, such as Cutibacterium acnes, can cause inflammation, but imbalances in the gut microbiome can worsen the problem by driving systemic inflammation.

Plant-rich diets that include fiber and polyphenols found in fruits, vegetables, herbs, and green tea help nurture a healthy gut microbiome. Probiotics and prebiotics may also play a role in restoring microbial balance and calming acne.

Still, gut health is highly individual. Some people may benefit from probiotics, while others may need a different strategy if imbalances such as yeast overgrowth, dysbiosis, or food sensitivities are present. Identifying those root causes through functional testing can help create a targeted, personalized plan that actually works for your body.

The Bottom Line

Acne is influenced by more than just hormones or skincare. Diet plays a powerful role. Research shows that dairy, high-glycemic foods, and inflammatory fats can worsen acne, while antioxidant-rich, plant-forward diets and high-quality omega-3 fats can support clearer skin. Targeted supplements and microbiome support add another layer of therapeutic potential.

The key is customization. What your skin needs may not be what someone else needs. Functional testing to identify nutrient deficiencies, gut imbalances, or food sensitivities can be a game changer. Personalized nutrition and supplement strategies based on these results often deliver the best outcomes.

If you are ready for support, you can:

• Order practitioner-grade supplements through my Fullscript dispensary

• Work with me one-on-one to uncover the root causes of your acne and create a customized plan that fits your lifestyle

Together we will uncover the root causes and build a clear-skin strategy tailored to your unique needs.