Is there a relationship between dairy products and acne?

Have you ever wondered if milk could be causing your breakouts? According to science, the rumors might be true. Studies suggest that there is a correlation between dairy products and acne. But before you swear off all dairy for the sake of your skin, read on to find out more about how this may or may not affect you, and how you can best manage acne flare ups.

What is acne and why do some people suffer from it?

Acne is an inflammatory condition in which oils get trapped inside pores and become clogged(1). Bacteria grows, resulting in inflammation and resulting in red bumps on the skin. The exact causes of acne are still unclear, but scientists agree that there are a number of factors that can trigger acne flare ups. Hormones, excess sebum production, emotional stress and skin microbiome are only some of them.
Contributing factors like genetics and skin types also play a role, but why some of us are more prone to it and others are not is less defined. Another possibility is diet, with studies suggesting that there is a correlation between diet and acne, especially a diet rich in dairy(2).

Dairy has been proven to stimulate sebum production which in turn contributes to acne outbreaks. Here it’s important to point out that sebum is vital for maintaining healthy skin as it lubricates it and helps maintain a stable skin barrier(3). However, an imbalance- too much or too little- can result in skin problems(4). This is where dairy comes in.

When milk and other dairy products are consumed they can cause an insulin spike, which can result in the liver producing a type of growth hormone.
This hormone leads to increased sebum levels and subsequent clogged pores.

Not to mention that the majority of milk consumed often comes from pregnant cows and contains an abundance of insulin-like growth hormones(6).

While ideal for the development of newborn cows, the presence of this hormone can have a negative effect on those with acne-prone skin, as it can increase sebum production and inflammation.

Is milk the only dairy product that can cause acne?

So far, studies suggest that milk is most strongly linked to acne outbreaks, in comparison to other dairy products. The link between cheese and yogurt and acne is unconfirmed. In contrast, yogurt contains probiotics, which have anti-inflammatory properties and can help skin(7).

And before you reach for the low fat/skim milk, it’s important to note that these alternatives have been proven to trigger acne flare ups too(8). This happens because the process of removing fat from milk often removes healthy fatty acids and nutrients, which have anti-inflammatory properties. More processed than full-fat milk, they have a higher concentration of hormones. Whey protein, which is found in low fat/skim milk, is believed to spike insulin levels and contribute to excess sebum production(9).

If you suffer from acne or have acne-prone skin, it may be worth cutting out dairy to see how your skin reacts. Other ways you can manage your acne include:   Wearing non-comedogenic products
Not only do these products allow your skin to breathe, but they also keep your pores unclogged.

Avoiding over-exfoliating your skin
It can be tempting for acne-sufferers to exfoliate skin frequently in the hopes of removing the excess oil that is present on the skin. But as over-exfoliation can lead to dryness, which encourages the production of sebum, this can further contribute to acne breakouts.  

Keeping skin hydrated with a light non-comedogenic moisturizer
Remember that even oily skin needs moisturizer (as excess oils does not mean skin is hydrated).
There are also lifestyle changes that you can make to manage and prevent acne flare ups, which include:

Paying attention to hygiene
Changing your pillowcase and sheets regularly to minimize the bacteria that collects.

Drinking plenty of water
Along with the numerous hydration benefits that it offers, water also boosts blood flow through the body and skin.

Incorporating foods like walnuts, avocado, flaxseed oil and salmon into your diet
These foods can control the molecule responsible for sebum production and inflammation, minimizing the chances of acne outbreaks. Clearer skin? Yes please.

SOURCES:
1. Kucharska, A. et al, "Significance of diet in treated and untreated acne vulgaris" in Advances in Dermatology and Allergology 33.2 (2016) pp. 81-86
2. Ulvestad, M. et al, "Acne and dairy products in adolescence: results from a Norwegian longitudinal study" in Journal of the European Academy of Dermatology and Venereology 31.3 (2017) pp. 530-535
3. Pappas, A. et al, 'Sebum analysis of individuals with and without acne' in Dermato Endocrinology 1.3 (2009) pp. 1576161
4. Pappas, A. "The relationship of diet and acne" in Dermato Endocrinology 1.5 (2009) pp. 262-267
5. Bowe, W.P. "Growing evidence suggests possible link between diet and acne" in American Academy of Dermatology Association (2013)
6. Pappas, A. "The relationship of diet and acne" in Dermato Endocrinology 1.5 (2009) pp. 262-267
7. Bowe, W.P. et al, 'Acne vulgaris, probiotics and the gut-brain-skin axis - back to the future?' in Gut Pathogens 3.1 (2011)
8. LaRosa, C.L. et al, "Consumption of dairy in teenagers with and without acne" in American Academy of Dermatology 75.2 (2016) pp. 318-322
9. Danby, F.W. "Acne: Diet and acnegenesis" in Indian Dermatology Online Journal (2011) 2.1 pp.2-5