Acne causes pimples on various parts of the body, such as the face, neck, chest, and back. The exact cause of acne isn’t always clear, but it may be linked to genetics, hormones, inflammation, or diet. Some studies suggest that consuming dairy may increase the risk of getting acne.
More research is needed to better understand what causes different types of acne. Certain foods and diets, along with other factors, may increase your risk.
Some studies have found a link between eating or drinking dairy products and developing acne.
The protein content can affect your hormones.
Milk consists of 80% whey and 20% casein proteins. When you drink milk, these proteins stimulate certain hormones in the body:
- Casein: This protein increases a hormone called insulin-like growth factor 1 (IGF-1). This hormone can enlarge pores and increase the production of keratin (a skin protein) and oil, which can build up and clog the pores.
- Whey: Whey protein in milk stimulates insulin. Insulin also triggers IGF-1. Foods that raise blood sugar quickly are linked to acne for the same reason. High-sugar foods lead to more insulin production, which can affect the skin.
It may increase inflammation in some people.
Dairy may also trigger inflammation in some people, especially those with milk sensitivities. Acne is driven by inflammation of the skin cells, so an increase in inflammation in the body can lead to acne formation.
This inflammation occurs through the gut. Your gastrointestinal tract (intestines) is selective about the compounds it absorbs into the body. This helps prevent harmful compounds from entering the bloodstream.
If you have a milk allergy or lactose intolerance, consuming milk can negatively affect your gut health, weakening the gut barrier. This lets unwanted compounds into the body that can trigger inflammation, leading to acne.
However, most studies do not show a link between dairy consumption and inflammation in people without milk allergy. Plus, some research suggests that fermented dairy products, such as kefir, can improve inflammation, which could lower acne risk.
Milk is processed to make cheese, yogurt, kefir, or low-fat dairy products. The nutrient composition and effects on the body can vary across these products.
According to a research review including nearly 80,000 children, adolescents, and young adults, here is how your acne risk may vary depending on your dairy intake:
- 2 or more glasses of milk per day: 43% higher risk of acne compared to less than one glass per week.
- 1 glass of milk per day: 41% higher risk of acne compared to less than one glass per week.
- Yogurt: 36% higher risk of acne compared to no intake.
- Low-fat/skim milk: 32% higher risk of acne compared to no intake.
- Any milk (regardless of type): 28% higher risk of acne compared to no intake.
- Whole milk: 22% higher risk of acne compared to no intake.
- Full-fat dairy: 22% higher risk of acne compared to no intake.
- Cheese: 22% higher risk of acne compared to no intake.
However, the researchers noted some studies had a high risk of bias, and the designs of each study varied, which could skew the results. More research is needed to confirm the acne risk associated with each dairy type.
Dairy might trigger acne in some people. However, if dairy is not the underlying cause of your acne, eliminating it from your diet likely won’t improve your skin.
Dairy is a major source of calcium. Your body needs calcium for strong bones and teeth, blood flow, blood clotting, nerve function, and hormone production. Cutting dairy from your diet may increase your risk for calcium deficiency.
The recommended daily intake for dairy—3 cups for adults—can provide most or all of your daily calcium needs. For example, 1 cup of plain, low-fat yogurt contains 415 milligrams of calcium, or 32% of your daily needs. Although other foods, like sardines and spinach, provide calcium in smaller amounts, it may be difficult to meet your needs without dairy.
If you suspect dairy is causing your acne, talk to your doctor before eliminating the food group from your diet. They can help you determine if you need to remove dairy from your diet and, if so, how to still meet your daily calcium needs.
Other Causes of Acne
Your acne may not be linked to dairy consumption. In this case, cutting dairy is unnecessary and can lead to lower calcium intake. Many other factors can cause or increase the risk of acne formation, such as:
- Genetics
- Hormones
- Air pollutants
- Facial products
- Some medications
- Skin and gut microbiome
Consult your primary care provider or a dermatologist (medical doctor specializing in skin conditions) about your acne to determine possible causes and treatments.
Simple habits can help you manage your acne. Here are a few tips for acne control:
- Gently cleanse and moisturize your skin: You should gently wash your face twice a day, and also after you sweat. Moisturizing after cleansing helps with dryness, which can irritate the skin.
- Avoid overwashing your face: Washing your face too often can irritate your skin.
- Don’t share makeup and makeup applicators: You can transfer skin bacteria, dead skin, and oil by using other people’s makeup and tools. This can clog pores and cause breakouts.
- Take off your makeup before sleep: Makeup buildup can clog pores and lead to acne.
- Choose non-comedogenic skincare products: Non-comedogenic means the product won’t clog pores or cause acne.
- Refrain from popping pimples: Popping pimples can increase irritation in the area, which can worsen acne and cause discoloration and scarring. Breaking the skin may also increase your risk of infection.
- Consult your dermatologist: Acne may go away on its own or with at-home treatment using non-prescribed products. If your acne doesn’t go away or is painful, you may benefit from seeing a dermatologist for a treatment plan.
Some studies suggest a link between dairy consumption and acne, but more research is needed. Eliminating dairy might help your acne if it’s the underlying cause. However, cutting out dairy can increase your risk for a calcium deficiency. It’s best to consult your dermatologist or primary care provider before quitting dairy, as many other factors can contribute to acne.
