Do Certain Foods Affect Acne Formation?

Picture this: you groggily crawl out of bed into the bathroom to freshen up for an 8:00 a.m. family function when your eyes widen as you’re suddenly greeted in the mirror by the juiciest pimple known to man. You immediately begin to freak out because you’ve completely cleaned out your stash of pimple patches and have to be in the car in exactly 20 minutes. You search your brain for what you could have possibly done to make this happen; was it the spicy instant noodles you had for dinner last night, or maybe the half-dozen cupcakes you binge ate as you cried to Coco for the third time this week? Whatever the specifics, you’re positive this pimple is the aftermath of some recent dietary indulgence that you shouldn’t have fallen victim to. But is that the full story? Is food truly the sole culprit behind this abomination of a blemish?

Acne is thought to stem from a myriad of components: overproduction of sebum (oil) in the skin, clogged pores, bacteria, and inflammation. These components can be triggered by factors such as the menstrual cycle, certain skincare or haircare products, and particular medications such as steroids or lithium prescriptions. Stress, genetic makeup, and climate may play a role as well—sometimes it’s not that new shampoo you tried, but instead the heavy pressure on your mind about how well you’ll do on tomorrow’s physics exam. Perhaps acne is something that runs in the family, something programmed into your genetics from the moment you were born. It might even be connected to your environment, especially if you live in a particularly humid city or region. A combination of these circumstances is also highly plausible; the important truth to understand is that acne is rarely ever due to one cause, but rather often traced to several coinciding factors.

To understand the relationship between food and acne, one must first understand how nutrients impact overall skin health. Vitamin A, for instance, is the active ingredient in retinoids, which are considered the gold standard for topical treatment of acne; it manifests itself most commonly in the form of retinoic acid (tretinoin). This is a prescription-only topical used for treatment of not just present acne, but also acne scarring and prevention. Crucial for the prevention of dry hair, nails, and skin, vitamin A is found in the sebaceous glands of the skin and works by expressing retinoid receptors. This ultimately works to speed up cellular turnover, a process in which the bonds between dead skin cells are loosened, the cells are shed, and fresh skin cells are pushed to the outer layer. To boost absorption and maximize these effects, nutritional studies often recommend that people consume Vitamin A alongside fatty foods, since it is a fat-soluble vitamin.

Two other hydrophilic (oil-loving) vitamins, vitamins D and E, also significantly impact the rate of skin cell shedding. As these are delivered into the skin via the sebaceous glands, they are able to limit lipid oxidation, which is when UV radiation breaks down membrane lipids and weakens the skin barrier. An intact skin barrier is crucial for protecting against environmental triggers, which then prevents inflammation from worsening within a pimple.

Although these essential vitamins have shown promise in impacting acne formation when ingested, there are also two other important nutrients the human body requires that cannot be synthesized by our cells: these are the fatty acids linoleic and α-linoleic acid. These are precursors to the omega-6 and omega-3 fatty acid groups, respectively, a class of metabolites that perform several functions in the body such as combating inflammation. Thus, it is fair to assume that a lack of these nutrients in the diet could have a substantial impact on the progression of acne in addition to overall health.

Keeping this in mind, the topic of correlation between junk food consumption and acne is something that has been highly contested in the media for years. Many claim to observe the formation of new acne soon after eating any sort of junk food, whether that be a slice of pizza or a bar of chocolate. However, there is more to the story than simple cause and effect. 

Junk food, especially when it is very greasy, is quite high in saturated fats. Saturated fats are not only able to raise inflammation levels in the skin and body, but also tend to make sebum thicker and less fluid; this makes it more likely for that oil sitting on your skin to mix with sweat and dead skin, clog the pores, and create new pimples. Of course, everyone’s body responds differently; confirmation bias often plays a notable role as well. If a patient notices that their skin flares up the day after eating a few pieces of chocolate, they tend to try to convince themself that the candy was the cause and therefore they should limit the amount of chocolate they are eating. Understanding one’s personal triggers is crucial in acne prevention, and being able to avoid those trigger foods after figuring them out can make a huge difference. The simplest way to do this is by logging your responses to different foods: tracking any new pimple you get, what it looked like, and when it appeared, especially in relation to what you last ate.

Many of us were raised on the principle “you are what you eat,” meaning that the food you put in your body dictates what you appear to be, and ultimately, what you will become. Often we are given unsolicited advice from loved ones telling us to “drink more water” or to “eat healthier and incorporate more fruits and vegetables into our diets.” Realistically speaking, the data on diet and acne correlation is extremely scattered and limited as of now, and this is, in large part, due to the fact that it is both extremely hard and costly to collect the information that scientists are looking for. It is exceptionally difficult to keep track of the many variables associated with human eating habits and even harder to maintain ongoing studies for the long periods of time necessary for testing—not to mention how expensive it is to fund these endeavors and to compensate the participants involved.

Due to the fact that our current understanding of this topic is limited, it is essential to be wary of the content we consume, both in-person and online. Acne differs vastly from individual to individual, so if a certain approach isn’t working, don’t lose hope. Consulting with a dermatologist or medical provider is always a strong next step to take, especially if you aren’t sure what might work best for you. Remember that acne is completely normal, especially for those currently undergoing puberty and thus experiencing significant hormonal changes. So the next time you’re headed to that party, hangout, or function and wake up with a humongous pimple, don’t fret. Wear that zit with confidence, like the award-winning star that you are.