Hormonal acne is not just for teenagers; in fact, it is a frustrating reality for many adults. Just when you thought you had outgrown pimples and breakouts, they start to reappear on your jawline, chin, or right before your period.
Whether you are in your 20s, 30s, or 40s, adult acne does not discriminate. It can flare up at any stage of life. In this guide, we’ll explore what causes hormonal acne, how to recognise it, and how to manage it effectively for clearer, healthier skin.
What is Hormonal Acne?
The term "hormonal acne" likely brings back memories of your school years, when you were constantly battling those pesky pimples. But hold onto your serums, because the battle isn’t always won once you toss your textbooks.
Hormonal acne often decides to crash the party later in life, making its presence known for many women over the age of 25. Even though beauty standards are evolving for the better, let’s face it: skin conditions can still wreak havoc on body image and self-esteem. So, what’s the deal with hormonal acne? While “hormonal acne” isn’t officially recognised as a medical term, if you are breaking out around your period or during other hormonal shifts, you’re not imagining things.
What Causes Hormonal Acne?
Ladies, let’s talk hormones. Women navigate a complex hormonal labyrinth that makes men’s hormone patterns look like a straight line on a chart. Not only do women contend with a splash of male hormones (yes, you have testosterone too), but they also have to juggle the ups and downs of female hormones like oestrogen and progesterone, talk about multitasking! From ovulation to menstruation, pregnancy to postpartum, and perimenopause to post-menopause, these hormonal shifts can disrupt your skin, leading to breakouts that might leave you wondering if your face has entered its rebellious teenage years once again.
Androgens
Androgens, often dubbed the male hormones, are a group of sex hormones like testosterone, and guess what? Women have androgens too! It is androgens that are thought to be the main culprits behind acne. They activate the sebaceous glands, cranking up sebum production and clogging pores. Simply put, more testosterone equals more sebum, and voilà, you’ve got a recipe for a breakout.
While the levels of male hormones stay pretty consistent throughout your menstrual cycle, it’s the female hormones that love to play the field. In a classic 28-day cycle (and let’s be real, not every woman fits into that neat little box), oestrogen peaks around days 1 and 14, while progesterone takes the spotlight from days 14 to 28. But just before our periods, oestrogen and progesterone take a nosedive, while testosterone remains calm and collected. This shift creates a higher ratio of male hormones, leading to those annoying pre-menstrual breakouts, especially for women sensitive to androgens. And let’s not forget the second half of your cycle, where some women notice their skin playing up again. That’s progesterone for you. It spikes around day 21 and can act a bit like testosterone, causing those with progesterone sensitivity to experience breakouts during this time. Now, as if that weren’t enough, menopause joins the party. As women approach this stage, oestrogen levels drop. Guess what? The male hormones like to hang around. This shift can lead to unwanted spots and even excessive hair growth. Similar for those with Polycystic Ovary Syndrome (PCOS) who have a higher level of androgens and can experience symptoms of hirsutism.
How do I Know if my Acne is Hormonal?
Now, let’s clear the air: not all breakouts are created equal. If you notice that your pimples like to hang out on the lower half of your face, especially around your jawline, chin, and neck, or if they show up like clockwork before your period, chances are your hormones are throwing a tantrum. And don’t forget about those other major life events, like menopause or postpartum, when acne might decide to make a cameo appearance.
What are the Symptoms of Hormonal Acne?
Hormonal acne can be as unique as a snowflake; no two experiences are exactly alike. But don’t worry; there are some telltale signs, such as:
1. Cysts
These bad boys are the drama queens of the acne world: red, inflamed, and filled with pus. Larger than whiteheads and resembling boils, they can be painful to touch.
2. Whiteheads
Ah, the classic whitehead: small, white bumps that can be a bit tender, with a white or yellow colour.
3. Blackheads
Small black bumps that pop up without any redness or inflammation. They often hang out on your nose, just waiting to test your willpower not to pick at them.
4. Common Hangout Spots
You’ll often find these intruders lurking around the jawline, chin, and neck. Those prime real estate spots that just seem to attract hormonal chaos.
How long does hormonal acne last?
Hormonal acne can feel like that uninvited guest who overstays their welcome, just when you think they’ve packed their bags, they pop up again, often right before your big date or that important presentation. Typically, hormonal acne can last anywhere from a few days to several weeks, depending on your cycle and how your hormones are behaving. For some, it’s like a recurring episode of a not-so-great sitcom; you know it’s coming, and you just wish it would wrap up already! But fear not! Just like those awkward family gatherings, this too shall pass. By understanding your body’s rhythm and addressing the root causes, whether through skincare, diet, or lifestyle changes, you can help minimise the duration and frequency of those pesky breakouts.
How to Get Rid of Hormonal Acne Naturally?
Let’s be real: while genetics and hormones are the usual suspects behind breakouts, lifestyle and environmental factors can also throw a wrench in your skin’s plans.
1. Diet for Hormonal Acne
The role of nutrition in dermatology is still getting its act together, but the science is becoming clearer: what you eat can either be your skin’s best friend or its worst enemy. First off, your skin needs certain nutrients to function. On the flip side, some foods can exacerbate your skin woes.
Which Vitamins Help with Hormonal Acne?
Aside from loading up on plant foods, fibre, protein, and omega-3 fatty acids, don’t forget about zinc, selenium, vitamin A, and vitamin C. Let’s not overlook vitamin D3 either; it’s not just made in your skin, as an antioxidant, it’s useful for helping to protect the skin barrier and supporting the production of new cells. Want to regulate those hormonal rollercoasters? Get your hands on some vitamin B6, which contributes to normal hormone regulation. You’ll find generous levels of it in our specialist multivitamin, Multi-Max® Woman, designed with menstruating women in mind.
2. Dairy and Sugar
Some research suggests that diets high in dairy and sugar might be contributing to cystic acne. While this won’t apply to everyone, cutting out dairy and foods with added sugar (such as biscuits and fizzy drinks) could be your secret weapon in managing breakouts.
3. Gut Health and Acne
Your gut health is also in the mix. A happy gut means happy skin. Aim to consume around 30 different fibrous plant foods a week, and don’t shy away from fermented goodies like kimchi, kefir, and kombucha. Adding a high-quality live bacteria supplement can help keep your gut and skin in harmony.
4. Stick to a 12-Week Routine
Skin and hormones operate on 12-week cycles. So, if you’re making dietary changes, starting new supplements, or trying out different skincare products, give it at least three months before you throw in the towel.
5. Get Enough Sleep
Let’s not forget the power of beauty sleep! Each of your skin cells has a 24-hour circadian rhythm (yes, even your skin has its own schedule). Aim for 7-9 hours of sleep to give your skin the time it needs to repair.
6. Think About How You Exercise
In a perfect world, you’d hit the gym with a fresh face and no makeup, but we all know that’s not always realistic. If you’re conscious about a breakout, it’s okay to wear a little concealer while working out. Just remember to cleanse your face ASAP afterward. If you can’t shower right away, have some facial cleansing wipes ready for a quick wipe-down.
7. Relax
Stress can turn your skin into a drama queen. Studies show that mental health conditions and psychological stress can aggravate chronic inflammatory skin issues like acne. So, prioritise self-care like it’s your job, because, honestly, it should be! Why not try:
- Mindful breathing
- Yoga
- Journaling
- Spending time in the sun
8. Watch the Alcohol
Heavy drinking can drain your body of essential nutrients like vitamin A, vitamin C, zinc, and selenium - nutrients your skin desperately needs. So, try to keep your alcohol consumption in check. The NHS recommends limiting alcohol consumption to no more than 14 units per week and spreading your drinking over 3 or more days.
9. Acceptance
It may sound counterintuitive, but let’s embrace the fact that a few spots around your period are completely normal. Think of it as your body’s way of saying, “Hey, I’m functioning optimally!” Sometimes, the physiological processes in your skin lead to breakouts, and that’s perfectly fine.
What Foods are Good for Clearing Acne?
When it comes to battling adult acne, you can turn to your kitchen for help. Let’s dive into the scrumptious lineup of nutrients that can help keep your skin radiant, all while satisfying your taste buds.
Fibre
Fibre helps keep your gut happy and your digestion on point. A healthy gut means happy skin, so load up on those fibre-rich goodies.
- Whole grains
- Porridge
- Legumes
- Fruits and vegetables
Protein
This macronutrient is one of the building blocks of your skin, helping to repair and regenerate skin cells. So, if you want your skin to bounce back like a champion, make sure you’re getting enough protein in your diet.
- Poultry
- Beef
- Fish
- Eggs
- Beans
- Nuts
Omega-3 Fatty Acids
These fatty acids are your skin’s best friends, known for their anti-inflammatory properties. They help reduce redness and inflammation, making your skin look like a glowing goddess.
- Oily fish (like salmon and sardines)
- Flaxseeds
- Chia seeds
- Walnuts
Zinc
This mineral is essential for skin health and can help reduce acne flare-ups. Zinc plays a crucial role in supporting new cell development and contributes to the maintenance of normal skin, ensuring your complexion stays in top form.
- Nuts
- Pumpkin seeds
- Lentils
- Cheese
Selenium
Another mineral superhero. Selenium can help protect your skin from oxidative stress and inflammation.
- Brazil nuts
- Seafood
- Whole grains
Just a few Brazil nuts a day could help give your skin the extra boost it needs. Who knew snacking could be so beneficial?
Vitamin A
This is the skin's BFF. Vitamin A helps regulate skin cell production and keeps those pesky pores from getting clogged. So, munch on those carrots, and let your skin glow.
Sources of vitamin A:
- Cheese
- Eggs
- Oily fish
Sources of beta-carotene that can be converted into vitamin A:
- Carrots
- Leafy Greens
- Peppers
- Sweet potato
Vitamin C
Not just for warding off colds, vitamin C is a vital nutrient for skin health. It helps repair skin tissue by supporting collagen formation.
- Strawberries
- Bell peppers
- Potatoes
- Broccoli
Vitamin B6
This vitamin is key for hormone regulation, which can help keep hormonal acne at bay.
- Chicken
- Pork
- Fortified cereals
- Potatoes
- Bananas
Eating a banana might not solve all your problems, but it can definitely help your skin!
Oestrogen Rich Foods
During menopause, oestrogen levels may drop, but certain foods can come to the rescue. Oestrogen-rich foods can help balance those hormonal fluctuations and support your body during this transition.
- Soy products (tofu, tempeh)
- Flaxseeds
- Chickpeas
- Lentils
So, there you have it! By including these nutrient-packed foods in your diet, you're not just treating your taste buds; you're arming your skin with the defence it needs against adult acne. Time to turn your meals into a delicious strategy for clear skin.
What Food Should I Avoid for Acne?
Adult acne can be influenced by the foods we eat, so it might be time to take a closer look at your diet and steer clear of those troublemakers! First on the list are sugary snacks, those tempting donuts may lead you straight to break-out city. Next, it’s wise to cut back on refined carbs like white bread and pasta; they can convert to sugar in your body faster than you can say "blemish." And while cheese might be your guilty pleasure, it could also be contributing to your skin issues, particularly if you’re sensitive to dairy. Lastly, be cautious with fried foods; while they may be delicious, they can leave your skin feeling less than fabulous. Making mindful choices about what you eat can help keep your skin clear and radiant.
Does Drinking Water Reduce Hormonal Acne?
In the battle against acne, drinking water is like giving your skin a refreshing spa day. Staying hydrated keeps your skin cells plump and happy, which can reduce the likelihood of breakouts. Hydration helps to maintain that coveted glow and prevents dryness that can lead to excess oil production. Plus, when you're well-hydrated, your body functions better overall, meaning your organs (including the ones that help keep your skin clear) can operate at peak performance. So, raise a glass (or a bottle) of water and toast to clearer skin because staying hydrated is one of the simplest ways to support your complexion!
Can Collagen Help with Hormonal Imbalance?
Well, let’s just say it might not be the magic potion you’ve been searching for, but it certainly has its perks! As we gracefully transition into menopause, our bodies experience a drop in oestrogen, which can lead to a decrease in collagen production. This reduction can leave your skin feeling drier and looking less elastic, making those fine lines and wrinkles a little more noticeable. While collagen isn’t a direct remedy for hormonal imbalance, it acts like a supportive friend during this tiring transition, helping to maintain skin hydration and firmness. Think of collagen as your skin's cheerleader, boosting its resilience while you navigate the hormonal highs and lows. So, while collagen may not wave a wand and fix all your hormonal woes, it can definitely lend a helping hand in keeping your skin looking fabulous during menopause.
Final thoughts
Let’s do a quick recap of our journey into the world of hormonal acne because who doesn’t love a good review? So far, we’ve deepened our understanding of hormonal acne by tackling the big questions:
- What is hormonal acne?
- What causes hormonal acne?
- How to know if you have hormonal acne?
Now that we’ve uncovered the root causes, we can take action to modify our lifestyle and diet for healthier skin. Here’s the questions we’ve answered to help you fight back:
- How long does hormonal acne last?
- How to help hormonal acne?
- What foods are good for clearing acne?
- What foods should be avoided for acne?
- Can collagen help with hormonal imbalances?
- Does drinking water reduce hormonal acne?
With this newfound knowledge, you’re armed and ready to send hormonal acne packing because clear skin is always in style! To learn more about how you can support your skin health, why not check out our dedicated health blogs? Alternatively, you can contact our expert Nutrition Advice team who are on hand to provide free and confidential advice.
References
- Borzyszkowska, D. et al. (2022) ‘Evaluation of Hormonal Factors in Acne Vulgaris and the Course of Acne Vulgaris Treatment with Contraceptive-Based Therapies in Young Adult Women’, Cells, 11(24), p. 4078.
- Rocha, M.A. and Bagatin, E. (2018) ‘Adult-onset acne: prevalence, impact, and management challenges’, Clinical, Cosmetic and Investigational Dermatology, Volume 11, pp. 59–69.
- Thiyagarajan, D.K., Basit, H. and Jeanmonod, R. (2024) Physiology, Menstrual Cycle, Nih.gov. StatPearls Publishing.
- Yang, J. and Chen, C. (2024) ‘Hormonal changes in PCOS’, The Journal of Endocrinology, 261(1), p. e230342.
- Meixiong, J. et al. (2022) ‘Diet and acne: A systematic review’, JAAD International, 7(7), pp. 95–112.
- Schrom et al. (2019) ‘Acne Severity and Sleep Quality in Adults’, Clocks & Sleep, 1(4), pp. 510–516.
- Jovi?, A., et al. (2017). 'The impact of psychological stress on acne', Acta Dermatovenerologica Croatica, 25(2), str. 133-133.
- NHS (2024). Alcohol Units. [online] nhs.uk.
