Nutrition and Acne: Does Diet Affect Teen Skin?

For decades, dermatologists said diet didn't cause acne. But newer research suggests that what teens eat may actually influence their skin. While diet alone doesn't cause or cure acne, it can be one piece of a larger puzzle.

This guide covers what we know about nutrition and acne.

What You Need to Know AAP

What causes acne:

Overproduction of oil (sebum)
Clogged pores from dead skin cells
Bacteria (C. acnes)
Inflammation
Hormonal changes during puberty

The role of diet:

Diet is not the primary cause of acne
Research suggests diet may influence acne in some people
Effects vary by individual
Diet changes alone typically won't cure severe acne
Part of a comprehensive approach

What research suggests:

Some foods may worsen acne in some people
Some dietary patterns may be protective
Individual responses vary significantly
More research is needed AAP

Foods That May Worsen Acne

High-glycemic foods (strongest evidence):

White bread, bagels
Sugary cereals
White rice
Candy and sweets
Soda and sugary drinks
Chips and processed snacks

Why they may matter:

Spike blood sugar rapidly
Trigger insulin release
May increase oil production
May promote inflammation
Several studies show association with acne

Dairy (moderate evidence):

Milk (especially skim milk)
Some research links dairy to acne
Possible hormonal mechanisms
Results are inconsistent
Not all people are affected

Chocolate (limited evidence):

Traditional belief that chocolate causes acne
Research is mixed
May be sugar content rather than chocolate itself
No need to avoid if not causing problems

Important caveats:

Not everyone is affected by these foods
Cutting these foods won't cure acne
Eliminating entire food groups isn't recommended
Watch for patterns in your individual response

Foods That May Help

Low-glycemic foods:

Whole grains
Legumes
Most fruits
Non-starchy vegetables
Foods that don't spike blood sugar

Omega-3 fatty acids (anti-inflammatory):

Fatty fish (salmon, sardines)
Walnuts
Flaxseed
May reduce inflammation associated with acne

Zinc (some evidence):

May help with acne
Sources: meat, shellfish, legumes, nuts, seeds
Supplements may help in some cases (discuss with doctor)

Antioxidant-rich foods:

Colorful fruits and vegetables
May reduce inflammation
Generally good for skin health

Probiotics (emerging research):

May influence skin health through gut
Yogurt, kefir, fermented foods
Research is preliminary

What Research Actually Shows

Low-glycemic diet studies:

Several studies show improvement with low-glycemic diet
Effect takes weeks to months
Not everyone responds
Helps with overall health regardless of acne effect

Dairy studies:

Some large studies link dairy (especially milk) to acne
Mechanism may involve hormones in milk
Skim milk more associated than full-fat (counterintuitively)
Not all studies confirm this link
Individual response varies

The bottom line on research:

Diet modifications may help some people
Not a replacement for standard acne treatment
Worth trying as part of overall approach
Work with dermatologist for moderate-severe acne

Practical Recommendations

For all teens with acne:

Eat a generally healthy diet
Include fruits, vegetables, whole grains
Don't eliminate food groups unnecessarily
Stay hydrated
Focus on overall health, not just skin

If diet connection suspected:

Keep a food diary
Note food patterns with breakouts
Try eliminating suspect foods for 2-3 weeks
Reintroduce and observe
Work with healthcare provider

What NOT to do:

Eliminate entire food groups without guidance
Use extreme diets
Believe diet alone will cure severe acne
Skip dermatologist if acne is significant
Replace proven treatments with diet only

Hydration and Skin

Water and skin health:

Hydration supports overall skin health
No evidence that more water specifically helps acne
But dehydration affects skin quality
Aim for adequate hydration

Best beverage choices:

Water (primary)
Limit sugary drinks (may worsen acne)
Moderate dairy if suspected sensitivity
Green tea (antioxidants)

Beyond Diet

Comprehensive acne approach:

Proper skincare routine
Don't pick or pop pimples
Wash face twice daily
Use non-comedogenic products
See dermatologist for moderate-severe acne
Consider diet as one factor among many

Proven acne treatments:

Benzoyl peroxide
Salicylic acid
Retinoids
Topical or oral antibiotics
Hormonal treatments
Isotretinoin for severe cases

When to see a dermatologist:

Moderate to severe acne
Acne not responding to OTC products
Scarring occurring
Acne affecting mental health
Need for prescription treatments

What Other Parents Ask

Q: Should my teen eliminate dairy to clear their acne?
A: Not necessarily. Dairy-acne connection is not universal. If you suspect dairy, try eliminating it for 2-3 weeks and observe. Don't eliminate dairy long-term without ensuring adequate calcium and vitamin D from other sources. AAP

Q: Will cutting out junk food cure my teen's acne?
A: Cutting processed, high-sugar foods may help some teens, but diet alone typically won't cure acne—especially moderate to severe cases. It's part of a comprehensive approach. See a dermatologist for significant acne.

Q: Are there supplements that help acne?
A: Some research suggests zinc supplements may help. Fish oil (omega-3s) may reduce inflammation. Probiotics are being studied. Don't start supplements without discussing with healthcare provider, and don't replace proven treatments.

Q: My teen wants to try a special "acne diet." Is this safe?
A: Be cautious of extreme or restrictive "acne diets." Eliminating multiple food groups can harm nutrition, especially during growth years. A generally healthy diet is better than extreme restrictions. Focus on adding healthy foods rather than extreme elimination.

Q: How long does it take for diet changes to affect acne?
A: If diet changes help, improvement typically takes 2-3 months (aligning with skin cell turnover cycle). Don't expect overnight results. If no improvement after consistent diet changes for 3 months, diet may not be a significant factor for your teen.

The Bottom Line

Diet may influence acne in some people, but it's not the main cause or cure. A healthy diet low in high-glycemic foods may help some teens. Dairy may worsen acne in some individuals. Focus on overall healthy eating rather than extreme elimination. Diet changes should complement, not replace, dermatologic treatment for significant acne. AAP

Key points:

Diet is one factor, not the main cause
High-glycemic foods may worsen acne
Dairy affects some people
Healthy diet supports skin health
Don't use extreme diets
See dermatologist for significant acne

Clara is here to help you understand nutrition's role in teen skin health.