What Is Hormonal Acne?
Hormonal acne typically appears around the jawline, chin, lower cheeks, chest, upper back, and shoulders. It tends to flare before your period and can persist throughout adulthood. Unlike typical teenage acne, it’s often linked to imbalances in estrogen, progesterone, testosterone, and insulin.
How Hormones Trigger Acne
Hormonal imbalances, especially excess androgens (like testosterone), can increase oil production in the skin, leading to clogged pores and inflammation. Blood sugar instability and cortisol, the hormone our bodies naturally produce in response to stress, can also contribute to flare-ups.
Signs Your Acne Is Hormonal:
- Breakouts worsen before your period
- Acne clusters around the chin, jawline, neck, chest, lower cheeks, and/or back
- You also have symptoms like PMS, irregular periods, or mood swings
- Breakouts persist despite a consistent skincare routine
Foods That Can Trigger Hormonal Acne:
- Refined sugar and high-glycemic foods (white bread, pastries, soda)
- Dairy, especially containing lactose
- Seed oils and fried foods
- Whey protein (in some individuals)
These foods may spike insulin or increase inflammation, worsening hormonal imbalances.
Foods That Support Clearer Skin
- Cruciferous vegetables (broccoli, cauliflower, kale) to support estrogen metabolism
- Omega-3 fats (salmon, flax, chia) to reduce inflammation
- Zinc-rich foods (pumpkin seeds, chickpeas) to support skin healing
- Fiber-rich foods (beans, berries, oats) to regulate bowel patterns and support stable blood sugar levels
The Gut-Skin-Hormone Connection
An unhealthy gut can contribute to acne by increasing systemic inflammation and impairing hormone detoxification. Constipation or dysbiosis may cause hormones to recirculate, leading to flare-ups. Supporting gut health is essential for clear skin.
Lifestyle Habits That Support Hormonal Balance
- Prioritize sleep and stress reduction
- Avoiding the blood sugar rollercoaster (eating every 3-5 is key!)
- Exercise regularly
- Support liver detox with leafy greens, water, and movement
Supplements That May Help With Hormonal Acne
Always consult with a healthcare provider, but options might include:
- Zinc
- DIM (from cruciferous veggies)
- Omega-3s
- Magnesium
- Vitamin B6
- Probiotics
When to Get Help for Hormonal Acne
If acne affects your confidence, cycles, or quality of life, and you’ve tried everything topically, it’s time to look inside. Functional testing for hormones, blood sugar, and gut health can uncover the root cause of chronic acne.
How One Nutrition Group Supports Acne & Hormone Health
We help clients understand the “why” behind their breakouts. Through personalized nutrition, targeted testing, and root-cause healing, we address the underlying hormonal imbalances that affect skin. No fear-based elimination diets, just sustainable support that works.
Final Thoughts
Hormonal acne can be frustrating, but you don’t have to manage it alone. With the right nutrition and support, you can heal your skin from the inside out and once again feel confident in your body.