Pimples, redness, scars, pits - acne brings a massive blow to your confidence. Did you know that it might be triggered by what you eat, including dairy? Though scientists are still researching the subject, initial studies link dairy to acne.
Cow's milk is loaded with certain hormones that don’t sync well with human hormones. So, they cause inflammation, which leads to excessive sebum production. That is why dairy can worsen acne breakouts. Milk proteins can also increase insulin and IGF-1, making acne worse.
Some other factors can also lead to acne, and scientists continue to dig into the association between milk consumption and skin problems.
So, keep reading to know more about the connection between dairy and acne.
Key Takeaways
- Acne results from sebum and dead skin clogging your pores.
- The hormones in cow’s milk can worsen these inflammations.
- Proper skincare habits, along with lower dairy intake, can reduce acne.
Dairy Products and Their Components
Dairy products refer to a wide range of products. These include liquid milk and any product made from it, like yogurt, cheese, whey protein, etc. Let’s take a quick look at the most popular dairy products.
Milk
Liquid milk is the highest-consumed dairy product. And cow’s milk is the most common liquid milk. It contains various nutrients that are extremely important for your overall health. These include calcium, protein, vitamin B, and phosphorus, to name only a few.
But milk also has other components that are not always well-suited for everyone. One of them is lactose, a sugar that may not be digested due to dairy intolerance. It also contains the growth hormones like bGH and IGF-1, as well as androgen.
Hormones in Milk
Milk naturally contains the bovine growth hormone, responsible for milk production. It also has the Insulin-like Growth Factor-1, a growth-stimulating hormone.
Besides other hormones like prolactin, prostaglandins, and steroids, milk contains adrenaline produced by the adrenal glands and, partially, the mammary gland.
In addition, cow’s milk may contain an artificial hormone called recombinant bovine growth hormone or rBGH. US farmers administer it to cows to increase milk production.
Milk Derivatives
Other products in the dairy category are as follows:
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Fermented milk
It includes yogurt, curd, buttermilk, etc. Fermented milk products are made with the help of special bacteria and contain probiotics.
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Cheese
It is produced by coagulation and contains healthy fats and proteins.
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Butter and Ghee
These are dairy products, which are semi-solid emulsions made from milk fats.
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Cream
Cream is produced by skimming or centrifuging a fatty milk layer.
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Whey Products
These are made after removing curd and contain protein.
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Casein
Casein is produced by using rennet or bacteria and contains the primary milk protein.
Related: What Is Considered Dairy & What Are the Dairy Alternatives?
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How Dairy Can Contribute to Acne
Acne does not just affect adolescents. Many people experience the problem well past their teens. Some even suffer from the condition in their 40s and 50s.
But What Exactly Is Acne and What Does Cause It?
Acne is a common skin inflammatory condition that occurs due to the clogging of the hair follicles. Excessive sebum or skin oil, along with dead skin and hair follicles, clogs the pores and leads to bacterial growth.
As a result, you experience outbreaks or inflammation. Skin cysts, pimples, pus-filled bumps, scarring, and more mark acne. While acne outbreaks primarily affect the face, they may also occur in other body parts.
How Does Dairy Lead to Acne?
The underlying causes leading to acne can be many, including your diet. And preliminary studies associate all types of cow’s milk with acne, although there’s no evidence to link other milk products like cheese or yogurt to it.
Experts are still trying to find how diet may cause acne. However, one thing is evident: some foods can worsen acne, including cow's milk.
Inflammation, Increased Sebum, and Hormonal Imbalance: A Deadly Combination
The androgen content in cow's milk can generate inflammatory effects on your body by stimulating the androgen receptors. This leads to the excessive production of sebum oil.
Another factor is the IGF-1, a hormone that induces sebum. It is present in milk - and in your body. So milk can lead to an overdose of IGF-1 in the body.
Cows also have bGH hormone and are often treated with rBGH hormone. Many experts believe these two hormones increase IGF-1 in cow's milk.
IGF-1 is one of the triggering factors for sebum production. Thus, the hormones present in milk do not always sync well with human hormones, causing imbalance and sebum.
The proteins in milk can also trigger acne. While whey boosts insulin, which activates androgen activities, casein can lead to an increase in IGF-1.
All the excessive sebum combines with dead skin cells and clogs the pores where bacteria can thrive. And this leads to acne. This is more common during puberty.
Related: How Long Does Dairy Stay in Your System?
Research on the Relationship Between Dairy and Acne
Scientists have been researching the association between dairy and acne for a while now. So far, all we have is conflicting research on this subject.
Studies That Support the Link Between Dairy and Acne
Studies associating diet and acne are not new. It was a subject of research as early as 1887. In one of the more recent studies in 2019, the subjects consuming the most milk had the highest acne breakout rate.
Another study in 2005 showed that women who consumed 2+ glasses of skim milk daily were likely to get acne compared to those who did not. Research also shows that girls between 9 and 15 are more prone to milk-induced acne.
The link between inflammation and sebum, leading to acne, has also been discussed. It has also been found in a 2005 study that people suffering from acne problems have higher levels of IGF-1.
Researchers have also established a connection between androgen hormone and inflammation in men in a 2004 study.
Studies That Do Not Support the Link Between Dairy and Acne
Many reports contradict or negate the results of the above studies. For instance, one report on the link between diet and acne has only produced mixed and limited results. Another study claims that it’s the milk quantity that should be blamed for acne.
A study in 2016 proved the association between whole milk and acne, thus disproving reports on how skim milk is more harmful to acne.
Limitations of Research
There's insufficient proof to indicate a direct relationship between milk and acne. There are only preliminary studies that support the idea, often with conflicting results. All we have now is anecdotal data, which is subjective and unreliable.
Other Factors that Contribute to Acne
While cow's milk may worsen acne, other important factors directly affect this skin condition. They are as follows:
Genetics
If you have a family history of acne, the bad news is that you may have it too. If one or both of your parents have acne problems, they may pass on the responsible genes to you, too.
Hormonal Changes
Changing hormones, especially during puberty, pregnancy, and menopause, can produce excessive sebum. This can be the reason behind hormonal acne.
Stress
Stress cannot directly contribute to the formation of acne. However, it can cause hormonal imbalance and worsen acne by triggering sebum production.
Poor Hygiene
Since blocked pores cause acne, a lack of proper skin care leads to this problem. Accumulated dirt, sweat, sebum, and bacteria are common in unclean skin pores.
Dietary Considerations for Managing Acne
Before making dietary changes for acne management, asking yourself how much dairy per day you should have, consult a dermatologist. After that, you can make dietary changes.
Reduced Dairy Intake for Acne
Then, you can start reducing dairy intake to see if your condition improves. However, you should note that dairy is rich in calcium, vitamin D, vitamin B, and other nutrients.
So, as you reduce your dairy intake, you must also incorporate other food groups to compensate for the lost nutrients. These include:
- Meat
- Poultry
- Seafood
- Eggs
- Fruits
- Vegetables
- Nuts
- Grains
- Beans
- Seeds
- Fortified foods
Depending on how your skin reacts to the reduced dairy intake, you may eventually cut down on it further. However, since there is no connection between milk derivatives like yogurt, butter, cheese, etc., and acne, you may continue to have them.
Other Dietary Considerations
Acne can also be triggered by other foods like refined grains (white rice, flour, etc.), sugar, chocolates, etc. So you can also gradually reduce these from your diet to see how your skin reacts.
Low-Glycemic Diet
The Glycemic Index or GI of foods indicates how it affects your blood sugar spike. Low-GI foods have a lower effect on your blood glucose levels. High-GI foods can cause acne, besides causing other health issues.
Low-GI foods include proteins, vegetables, low-sugar fruits, pulses, beans, seeds, and more. Replace foods like wheat, white rice, fried foods, starchy veggies, sugar-rich fruits, etc., with them. Doing so can improve the health of your skin.
Foods Rich in Antioxidants, Omega-3, Zinc, and Vitamins
Foods rich in antioxidants, like berries, artichokes, kale, etc., have a neutralizing effect on your body. On the other hand, the Omega-3 fatty acids present in fish and eggs have an anti-inflammatory impact on the body. Together, they’re excellent for acne management.
You should also consider incorporating more zinc-rich foods like pumpkin seeds, quinoa, lentils, etc., into your diet. They can help balance hormones. And don’t forget foods rich in vitamins, especially A and E, which can improve your skin health.
Related: The Ultimate Guide On How to Go Dairy and Gluten Free
Does Dairy Cause Acne? FAQs
Q: How can you drink milk without getting acne?
A: If you’re wondering how to drink milk without getting acne, start by reducing the amount. Tracking your milk consumption and avoiding it during breakouts may help. Since acne is mainly associated with cow’s milk, you can try other milk varieties, especially plant-based milk.
Q: Can you get cystic acne from dairy?
A: Cow milk, the most popular dairy product, is associated with acne - and that includes pus-filled swellings with bacterial growth, i.e., cystic acne. However, there is no proof that other dairy products like yogurt, cheese, butter, etc., can lead to acne - cystic or otherwise.
Q: Does dairy cause hormonal acne?
A: The hormones present in cow’s milk may lead to hormonal acne. They can disrupt human hormones, including testosterone levels and lead to acne. But other dairy products like ghee, buttermilk, ice cream, etc., are not known to cause hormonal acne.
Q: How long after eating dairy do you break out?
A: Generally, an acne breakout episode may take place within 1-2 days after consuming milk if it is a triggering factor for you. However, the time may vary depending on the other foods you eat, food allergies you may have, or health conditions you may have.
Q: Does cow milk cause acne?
A: Yes, cow’s milk may indirectly contribute to acne breakouts, according to some reports and anecdotal evidence. That’s because the hormones present in cow’s milk can lead to hormonal imbalance in your body, causing sebum production. It can also insulin and IGF-1 to worsen your acne problems.
Q: What is a common dairy and acne myth?
A: A common myth that many people swear by is that consuming dairy products can be harmful for your skin and cause acne. However, there is no evidence to support this claim. Some studies show that only cow’s milk can indirectly contribute to factors that make your acne worse.
Q: How do I stop dairy acne?
A: To stop dairy acne, you can reduce your consumption of cow’s milk while still enjoying other dairy products. In addition, make dietary changes by including low-GI foods to your diet. Also, make sure to clean your skin properly to prevent acne.
To Eat or Not to Eat Dairy for Acne?
If your skin breaks out every time you consume dairy, you may be tempted to quit it. But before you do, consult your doctor and dietician to identify whether dairy is the real culprit and create a nutritious, anti-acne diet.
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