Lifestyle Changes for Acne

By Gabby Borup, Illinois State University dietetic intern 

Reviewed by Allison Edwards MS, RDN & Carrie Snyder MPH, RDN, CDCES 

Acne is a very common skin condition where hair follicles get clogged with oil, skin cells, and bacteria. Acne can be caused by changes in hormones, inflammation, or environmental factors. Acne is often thought to only effect teenagers; however, 50% of women in their 20s, 33% of women in their 30s, and 25% of women in their 40s suffer from acne (Yale Medicine, n.d.). Treating acne often involves addressing lifestyle factors alongside medication. A combination of both can be highly effective. Below, I will outline four nutrition and lifestyle changes that may help manage and treat acne: 

1. Limiting High Glycemic Index Foods 

Glycemic index is a measure of how quickly a carbohydrate-containing food raises blood sugar levels. Foods that have a high glycemic index include white bread, sugary snacks, and sodas while foods with a low glycemic index include non-starchy vegetables, fruits, and whole grains. High glycemic index foods can spike your blood sugar quickly and cause a rise in insulin, a hormone that helps regulate blood sugar. Chronic high insulin levels can lead to increased inflammation and excessive oil production, both of which contribute to acne (Meixiong, 2022). To reduce insulin spikes, swapping white bread for whole grain bread, soda for water, and sugary snacks for fruits and vegetables can help manage blood sugar levels which can reduce acne. 

2. Increasing Omega-3 Fatty Acids 

Omega-3 fatty acids are a type of fat that are considered anti-inflammatory and may improve skin health and strengthen the skin barrier.  Sources of omega-3 fats include salmon, walnuts, flaxseeds, and chia seeds. A study found that fish oil helped decrease acne severity and lesion count after 10 weeks of supplementation (Jung et al.).  Incorporating omega-3 rich foods into your diet may help support skin health and reduce inflammation associated with acne. 

3. Managing Stress  

Stress is strongly correlated with acne severity. Increased stress can raise cortisol levels, which may trigger inflammation and oil production, worsening breakouts (Zari & Alrahmani, 2017). If you’ve recently experienced a breakout, reflect on whether a stressful event might have been the trigger. Stress management techniques such as journaling, meditation, low-impact exercises (like yoga and walking), and therapy can help lower stress levels and potentially reduce acne. 

4. Eating vitamin and mineral rich foods 

Deficiencies in certain vitamins and minerals may contribute to acne. A 2013 study looked at the blood levels of zinc, vitamin A, and vitamin E in people with and without acne. The researchers found that the levels of all these vitamins and minerals were significantly lower in the people with acne. The study concluded that a diet rich in these nutrients could help prevent or treat acne (Ozuguz et al., 2013). The table below shows food sources of these nutrients.  

Nutrient	Food Sources
Zinc	Oysters, beef, pork, chicken, eggs, beans, nuts, seeds, whole grains
Vitamin A	Liver, dairy, salmon, eggs, sweet potatoes, butternut squash, leafy-green vegetables, carrots
Vitamin E	Almonds, peanuts, peanut butter, salmon, avocado, butternut squash, sunflower seeds, hazelnuts

Preventing acne from worsening often involves early intervention. Talk to your healthcare provider or dermatologist to identify the root cause of your acne and develop a personalized treatment plan. 

References 

1. Jung, J. Y., Kwon, H. H., Hong, J. S., Yoon, J. Y., Park, M. S., Jang, M. Y., & Suh, D. H. (2014). Effect of dietary supplementation with omega-3 fatty acid and gamma-linolenic acid on acne vulgaris: a randomised, double-blind, controlled trial. Acta dermato-venereologica, 94(5), 521–525. https://doi.org/10.2340/00015555-1802Zari, S., & Alrahmani, D. (2017). The association between stress and acne among female medical students in Jeddah, Saudi Arabia. Clinical, Cosmetic and Investigational Dermatology, Volume 10(1), 503–506. https://doi.org/10.2147/ccid.s148499  

2. Meixiong, J., Ricco, C., Vasavda, C., & Ho, B. K. (2022). Diet and acne: A systematic review. JAAD international, 7, 95–112. https://doi.org/10.1016/j.jdin.2022.02.012 

3. Ozuguz, P., Dogruk Kacar, S., Ekiz, O., Takci, Z., Balta, I., & Kalkan, G. (2013). Evaluation of serum vitamins A and E and zinc levels according to the severity of acne vulgaris. Cutaneous and Ocular Toxicology, 33(2), 99–102. https://doi.org/10.3109/15569527.2013.808656 

4. Yale Medicine. (n.d.). Acne. Yale Medicine. https://www.yalemedicine.org/conditions/acne 

5. Zari, S., & Alrahmani, D. (2017). The association between stress and acne among female medical students in Jeddah, Saudi Arabia. Clinical, cosmetic and investigational dermatology, 10, 503–506. https://doi.org/10.2147/CCID.S148499