Dairy and Acne
- Sammy Sopka
- Jan 15
- 5 min read
There are many foods that have a link to the development of acne, but one that has been proven time and again is this: dairy. The connection even dates back to 1949, when a study was published in the Southern Medical Journal linking acne to dairy consumption when following almost 2000 patients keeping strict foods diaries (1). Dairy is obviously cow’s milk, but it also presents in the form of yogurt, ice cream, cottage cheese, heavy whipping cream, hard or soft cheeses, and whey protein powders or bars, among many others including general additions to processed foods.
First and foremost, most of our cow’s milk (around 85%) is collected from pregnant cows (1), (2). These cows are not only experiencing their own hormonal changes, but they are regularly given antibiotics and additional growth hormones to promote large development as well. These hormones can then wreak havoc within human bodies, and it is believed that the dairy fosters acne through these hormonal effects. As a reminder, male hormones have a direct role on the sebaceous unit of the skin, causing increases in oil production. As noted by authors of The Clear Skin Diet, “at least 4 precursors to DHEA (male hormones and also the “acne hormone”) are present in milk from pregnant cows (1).”
The American Academy of Dermatology also presented 5 studies (3) that showed a link between dairy consumption and acne, noting:
In a Harvard study, when 47,355 adult women were asked to recall what they ate in high school, it was noted that those who consumed 2 or more glasses of skim milk daily were 44% more likely to have acne over others.
In a follow up Harvard study, 6,094 girls (aged 9-15) completed questionnaires given at least 12 months apart, and those who consumed more cow’s milk were more likely to have acne.
In USA study, 4,273 boys (aged 9-15) completed questionnaires given at least 12 months apart, and those who consumed more skim milk were more likely to have acne.
In Italy, 205 patients (aged 10-24) seeing a dermatologist for acne, and 358 patients in the same age range seeing a dermatologist for other skin conditions (and with little to no acne) were asked about food habits. Acne patients consumed significantly more dairy than the patients who did not have acne. Of note, no other differences were noted between the diets.
In Malaysia, 88 patients (aged 18-30), half experiencing acne and half with clear skin, kept a food diary for 3 days. Acne patients consumed more cow’s milk and high glycemic foods than those without acne.
In regards to high glycemic foods (foods that spike our blood sugar) (link other article here), despite cow’s milk being technically considered a low-GI beverage, it has been shown to increase insulin levels (1). Milk has been shown to promote insulin secretion and stimulate the release of insulin-like growth factor, which in its own right, drives acne by increasing skin cell growth and keratinization (4). Between the milk hormones stimulating oil production, and the insulin-like growth factor stimulating skin cell build up, thus begins the plugging of the pore, which promotes P. acnes overgrowth, immune-driven inflammation, and voila! Acne.
I should point out that in regards to the studies discussed by the American Academy of Dermatology, the following was also stated: “while cow's milk may increase the risk of developing acne, no studies have found that products made from milk, such as yogurt or cheese, lead to more breakouts (3).”
So, I dug a little deeper. There is a study that looked at a meta-analysis 78,529 children, adolescents, and young adults and their consumption of dairy – milk, cheeses, yogurts abound – and its connection with acne. 14 articles were included in this meta-analysis, and it was stated that “intake of any dairy, any milk, full-fat dairy, whole milk, low-fat/skim milk, and yogurt regardless of amount or frequency were associated with higher odds ratio for acne compared to no intake in individuals aged 7-30 years. Intake of cheese was associated with a borderline higher odds ratio for acne as well.” They did discuss that skim or low-fat milks seemed to have a worse prognosis on acne than whole or full-fat milks (5).
When I first learned about this connection, I was so bummed. I had been eating Greek yogurt and cottage cheese for years as healthy, easy, and accessible options for protein. After finishing what cartons I had left of these two products, I cut dairy out for 6 weeks. I had read somewhere that the source of dairy, such as that coming from grass fed, no antibiotics, no additional hormone cows may not lead to acne, so I tried a heavy whipping cream of the sort to add to my coffee. Within days, I started experiencing acne around my chin and jaw. After finishing it, again within days, my acne started to clear.
I do want to discuss this consideration by aesthetician Kimberly Yap Tan in her book Clear Skin for Everyone. She has been practicing as an aesthetician for 20+ years, and opened San Francisco’s first holistic acne clinic in 2008. She writes, “There are a few “official” medical studies as to why dairy is problematic for so many, but many of them are marked inconclusive, contrary to what I’ve personally seen in my practice over the years. Time and time again, [I have seen] the effects of dairy causing acne in my clients. Sometimes a scientific explanation isn’t needed so much as the evidence of what I see my clients experience in my practice every day.”
Given my background has been in Western medicine, many of my colleagues may ridicule my agreeance that studies do not always equal real life. But studies that involve acne and diet are very difficult, possibly impossible, to pull off. As mentioned in many of my blog posts, the collection of nutrition, skin care, hair care, body care, oral care, stress, sleep, and more can all individually and together be at the root of acne stimulation. We cannot control every single one of these things in studies, and so we can’t necessarily isolate dairy being a causative factor, when we can’t, for instance, control the stress in every individual’s lives. However, when we see patterns in our practices and in ourselves, we cannot ignore that type of proof.
And so, I will always say this: we are all individuals with individual triggers. Dairy may not be a source of acne for you the same way it was for me. However, we can only know by trying elimination diets and then adding things back in slowly, one at a time, to determine our own triggers.
I have read that Greek yogurt may not have the same effect as cow’s milk (1), (6), however, for reasons that stem beyond acne, it is my choice to avoid dairy most days, and I have not tested it back in my diet. I will not, however, say no to a delicious, cheese-topped pizza every now and then, because that’s a delicious part of life and I’m going to live it.
The Clear Skin Diet
Clearing Concepts, Mark Lee
Clear Skin for Everyone
The Beauty of Dirty Skin
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