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When it comes to managing hormonal acne, there’s no universal solution. You might choose medication, alter your lifestyle, or experiment with treatments like lasers and light therapy. Everyone's skin is unique, and skincare is incredibly personal, so how you approach treating hormonal acne is entirely your decision. That said, treating hormonal acne naturally is a valid choice. To get the full picture, we consulted three board-certified dermatologists for their expertise on the causes of hormonal acne—and how to address it with natural remedies. Keep reading to discover everything you need to know.
What Is Hormonal Acne?
Acne can result from various factors, including excess oil production, clogged pores, inflammation, and bacteria accumulation. However, in some individuals, hormonal imbalances are the primary cause. According to Joshua Zeichner, M.D., a board-certified dermatologist in New York City: "Hormonal acne refers to breakouts that typically occur in women during their menstrual cycle, when hormonal fluctuations trigger oil glands, leading to acne flare-ups."
What Triggers Hormonal Acne?
Although hormonal acne can affect any menstruator (even in the absence of abnormal hormone levels), Marisa Garshick, M.D., a board-certified dermatologist in New York City, notes that it may be linked to specific medical conditions like polycystic ovarian syndrome (PCOS). "Hormonal acne commonly appears on the lower third of the face, particularly around the jawline and chin, but can also cause breakouts on the chest and back," she explains. "Typically, it presents as deeper, cystic breakouts that can be persistent and cyclical."
There is no single best treatment for hormonal acne, so Dr. Garshick recommends a mix of therapies. "It's crucial to address other acne triggers with a retinoid and benzoyl peroxide," she advises. "For the hormonal aspect, the most effective treatments are often oral contraceptives or spironolactone, a blood pressure medication that can be safely used off-label to manage hormonal acne."
How to Treat Hormonal Acne Naturally
If you prefer not to use medications, there are several natural approaches to treating hormonal acne, including bacteria-fighting essential oils and focusing on stress reduction. Experts share their insights on the best natural methods for managing hormonal acne.
1. Lower your stress levels
Stress takes a toll on the body in countless ways, and it can wreak havoc on the skin, often triggering hormonal acne flare-ups. As Chesahna Kindred, M.D., a board-certified dermatologist from Columbia, Maryland, explains: "When under stress, the body produces more testosterone, which stimulates oil glands and hair follicles, leading to acne." For this reason, Dr. Kindred emphasizes the importance of managing stress to her patients.
Dr. Zeichner adds that stress not only disrupts wound healing but also encourages acne breakouts. "The same hormones that help our body cope with stress also affect our skin," he explains. "Whether through meditation or yoga, find ways to reduce stress in your life." He suggests daily meditation, physical activity, therapy, and maintaining a balanced work-life routine. Additionally, he recommends using a humidifier, like the Levoit's Cool Mist Air Ultrasonic Humidifier, to keep skin hydrated and looking its best.
2. Be mindful of your diet
Does diet play a role in hormonal acne? According to experts, it most certainly does. Dr. Kindred explains: "Foods with a high glycemic index, such as sugary snacks, have been shown to exacerbate both hormonal and non-hormonal acne." Dr. Zeichner adds, "Refined sugars and starches raise blood glucose levels, causing inflammation that triggers breakouts." He suggests choosing whole grains instead. Additionally, he recommends including fermented foods like kombucha, sauerkraut, and kimchi, which help balance the body's microbiome and reduce the inflammation that leads to acne.
Dr. Zeichner also advises avoiding cow's milk if you're prone to hormonal acne, as it may worsen breakouts. "It's unclear whether it's the sugar or hormones in cow's milk, but skim milk can trigger acne in individuals who are predisposed," he says. "Instead, try almond or oat milk, or opt for goat's milk if you're prone to acne."
Dr. Garshick recommends increasing your green tea consumption if you're dealing with frequent hormonal acne flare-ups. "Green tea has anti-inflammatory properties, making it an excellent option for reducing the inflammation that may contribute to hormonal breakouts," she says.
3. Try tea tree oil and ACV
"Tea tree oil targets C. acnes, the bacteria responsible for acne," says Dr. Kindred. For treating hormonal acne, she suggests using a tea tree oil-based cleanser or mixing a few drops of raw tea tree oil with water to create a diluted wash that you can apply directly to your breakouts. Dr. Garshick also points out that tea tree oil has anti-inflammatory effects, which may help alleviate the redness often associated with hormonal acne.
Another dermatologist-recommended remedy for hormonal acne is Apple cider vinegar. "ACV has both antibacterial and antifungal properties, making it effective in eliminating bacteria and yeast that contribute to conditions like acne, eczema, and dandruff," says Raechele Cochran Gathers, M.D., a board-certified dermatologist and founder of MDhairmixtress.com. However, she advises consulting with your dermatologist first, as ACV is acidic and can irritate the skin if not used correctly.
4. Tailor your skincare routine
Dr. Garshick emphasizes that those with hormonal acne should aim to cleanse their face at least once or twice a day. "It’s crucial to eliminate bacteria and excess oil that contribute to acne, but don't overdo it with cleansing or scrubbing the acne away, as that could harm your skin barrier," she advises. There are plenty of effective face washes for acne to choose from. Dr. Garshick warns against using harsh soaps or abrasive scrubs, which can irritate the skin and worsen acne. Her go-to gentle cleansers are CeraVe's Hydrating Cleanser and Dove's Beauty Bar. For those willing to try benzoyl peroxide, she recommends Panoxyl 4% Acne Wash or Humane 5% Acne Spot Treatment Gel. She also stresses the importance of using non-comedogenic or oil-free products to prevent clogged pores.
If you're open to adjusting your skincare routine, period syncing could be beneficial. Start by tracking your menstrual cycle using apps like FLO. The idea is that your skin undergoes changes throughout your 28-day cycle, influenced by your hormones, and your skincare should adjust accordingly. For example, you might want to use alpha hydroxy acids the week before your period when estrogen drops, causing an increase in oil production. Alternatively, try using hydrating face oils during your period when hormone levels drop, leading to a duller complexion. By syncing your skincare routine with your cycle, you can anticipate the changes in your skin and tailor your routine accordingly.
