Five Ways a Vegetarian Diet is Causing Acne

Are you wondering if there is a connection between your vegetarian diet and acne? While aiming for better skin health through dietary interventions is great, it’s crucial to know any potential pitfalls. But don’t worry, it’s all laid out for you here.

Hi, I’m Hazel

I gave up on skincare after years of issues with acne and sensitive skin.

But after going plant-based, my skin cleared up and even started to glow. Now I help women reveal their natural beauty with simple, delicious plant-based food.

I also used to be a nurse, and love nerding out on nutritional science (high-quality science, that is).

SEE MY JOURNEY HERE

As usual, this post is based on the strongest nutritional evidence I could find with a focus on the simplest, most delicious foods

…because who has time to waste on actions that don’t work?

The quick version:

A vegetarian diet can influence acne in several specific ways. While it often includes beneficial plant-based nutrients, elements like dairy milk and eggs can trigger acne by promoting oil production and hormonal imbalances.

Transitioning to a vegetarian diet might also cause temporary acne due to purging, and nutrient deficiencies or consumption of high glycemic foods can exacerbate skin issues. By understanding these factors, vegetarians can better manage their diet to support clearer skin.

Contents

A Vegetarian Diet and Acne

A vegetarian diet includes a variety of plant-based foods and excludes many animal-based foods, focusing on natural, whole ingredients. So it has the potential to reduce the development of acne and help your to nurture better skin through nutrient-rich foods.

However, a vegetarian diet often includes dairy products and eggs, which can which put you at risk for acne.

So, the chances of your vegetarian diet causing acne can depend a lot on how much you eat of the different food groups within vegetarianism.

And there is also a hidden culprit….

#1 Everyone Forgets the Processed Foods

Transitioning to a vegetarian diet often means exploring new plant-based foods, but it’s vital to stay vigilant about the quality of these choices.

Processed foods, even if they’re vegetarian (or even vegan) can be high in simple carbohydrates like white bread, white rice, and French fries (1). These have a high glycemic index and can spike your blood sugar which may lead to an acne breakout (2).

My own journey as a plant-based eater taught me this the hard way—acne vulgaris can indeed (and does!) flare up after indulging in processed high glycemic foods. For me – its peanut butter and lots of potato chips.

However, by focusing on whole, unprocessed foods, you can maintain stable blood sugar levels and healthier skin conditions that prevent acne.

And as soon as I return to whole foods, my skin calms down and heals.

#2 Starting a Vegetarian Diet may Cause Acne

Sometimes it’s not the type of diet you’re eating that’s the issue.

It’s the fact that you are making changes.

When you switch to a vegetarian diet from one full of animal products and junk food, your body undergoes changes, possibly including hormonal changes that can affect your skin.

This transition period might bring about acne as your body adapts to new types of food and possibly expels toxins.

It’s also known as purging.

These changes can be a normal part of the detoxification process.

When your skin is purging your skin tends to break out with smaller, pus-filled pimples. They aren’t the deep painful pimples like hormonal acne, or red and inflamed like ongoing acne.

But considering how annoying and even soul-breaking acne can be, it helps to set the right expectations. To avoid prolonged acne and get to clear skin sooner, ensure your diet includes a variety of foods rich in essential nutrients.

If you think your skin is purging then know you are doing the right thing for your skin. However, you will just have to ride it out.

#3 Nutritional Deficiencies that Cause Acne

Vegetarians can also face challenges with certain nutrient deficiencies, particularly with vitamin B12, and less commonly, vitamin B6.

Vitamin B12 is primarily found in animal products like meat, dairy, and eggs.

Since vegetarians limit or avoid some of these foods entirely, they can be at risk of B12 deficiency.

This deficiency is a significant concern because B12 is crucial for nerve function, brain health, and the production of DNA and red blood cells.

Vitamin B6 is somewhat easier to obtain from a vegetarian diet compared to B12, as it’s available in a variety of plant-based foods like potatoes, bananas, nuts, and whole grains. However, because it’s crucial for immune function, metabolism, and brain health, ensuring adequate intake is important.

When it comes to acne, the issue isn’t the deficiency.

The acne comes when you take high-doses of these b vitamins (3). This is also known as vegan acne.

To avoid this, it’s important to seek guidance from a nutrition expert who can recommend the right amounts and sources of these nutrients, ensuring your diet supports both your general health and your skin health.

You will love:
The Nutty Truth: How to Munch More Nuts to Weigh Less!

#4 Dairy Products

Dairy products in a vegetarian diet, such as cow’s milk and cheese, can contribute to your acne (4, 5).

Additionally, dairy contains hormones like insulin-like growth factor which can disrupt hormonal balance, contribute to hormonal imbalances and further promote hormonal acne. They stimulate sebaceous glands and increase oil production.

Skim milk especially is bad for acne because it has even more hormones than regular milk (6).

#5 Eggs

Eggs are a common part of many vegetarian diets but can also contribute to acne (4).

They contain arachidonic acid, a fatty acid that can enhance inflammation, known to worsen acne development.

Managing your intake of eggs could be beneficial for those struggling with acne.

Vegetarian Foods that are Great for Your Skin

Luckily there are several vegetarian/vegan foods that can help you avoid acne triggers. They also enrich your body with essential nutrients that promote healthy skin.

Avoid future acne breakouts with these delicious foods:

Berries

Bursting with antioxidants, berries help reduce inflammation and combat free radicals, protecting skin cells from damage (7).

Spices

Turmeric, cinnamon, and ginger are packed with flavour and are loaded with anti-inflammatory properties that support healthy skin (7).

Green Tea

Known for its antioxidant properties and vitamin c, green tea helps to reduce inflammatory skin conditions and is proven to help combat acne (7, 8).

You’ll also love:
Green Tea Benefits For Skincare: Your Personal Beauty Brew

Nuts and Seeds

Rich in essential fatty acids and vitamin e, these foods help maintain the integrity of skin cells and regulate oil glands.

Green Leafy Vegetables

Spinach, kale, and swiss chard are full of vitamins and minerals that boost skin health and prevent inflammation.

Whole Grains

Foods like quinoa and whole wheat contain selenium and zinc, crucial for a clear complexion and overall skin resilience.

Colourful Vegetables

Carrots, beets, and sweet potatoes are high in beta-carotene and other antioxidants, which are vital for healthy skin maintenance.

Omega-3 Rich Foods

Incorporate flaxseeds and chia seeds to enhance your diet with omega-3 fatty acids, which are essential for reducing inflammation and promoting healthy skin.

Including a diverse range of these whole foods in your diet ensures you’re actively contributing to your skin’s health and resilience against inflammatory skin conditions.

3 Plant-Based Skincare Myths Holding You Back

Myth 1: All Sugars Are Bad for Acne

It’s a common misconception that all sugars, including those in fruits, should be avoided due to acne concerns. However, whole fruits, particularly berries, are beneficial for skin health. They contain fibre and nutrients that help manage blood sugar levels and provide antioxidants to combat free radicals.

Myth 2: All Carbohydrates Are Harmful

Another widespread misconception is about carbohydrates. While it’s true that simple carbohydrates like white bread and white rice should be limited, whole grains are beneficial as they contain antioxidants and don’t dramatically spike blood sugar.

Myth 3: All Plant-Based Substitutes Are Healthy

Choosing plant-based substitutes can be a positive step, but it’s crucial to be selective. Opt for plant-based milks without added sugars and hormonal triggers to truly benefit your skin health. Also, be aware that heavily processed fake meats and burgers may not be significantly healthier.

Vegetarian diet and acne

The relationship between a vegetarian diet and acne is complex, involving various factors from nutrient deficiencies to dietary triggers and the hormonal changes they may induce. By understanding these interactions and making informed choices about the foods you eat, you can effectively manage your skin health. Remember, every individual’s skin responds differently to dietary changes, so it’s crucial to monitor your skin’s reaction and adjust your diet accordingly. Embracing a well-planned vegetarian diet can lead to not just clear skin but also a healthier, more vibrant you.

References

Most references below will link to the original peer-reviewed study itself. However, sometimes I will link to a video over at NutritionFacts.org instead, which is by far the single best resource of brutally transparent nutritional evidence you will ever see. Dr Greger tells a great story about the realities of the science and if I think you will benefit more from one of his videos, the link will take you there instead.

Happy nerding!

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