Is your beloved glass of milk causing those pimples?
Yes. No. Maybe. The answer is complex...
If you're struggling with acne and wondering if your nightly glass of milk, that yummy milkshake, or creamy latte might be to blame, you're not alone.
The question of whether dairy causes acne has been debated for years, and the answer isn't straightforward. The relationship between dairy consumption and skin issues is complex, with limited and conflicting research.
Still, there is some evidence and personal experiences and stories of milk being the culprit for that pimple you despise.
So, let's dive into the current understanding of how dairy could be affecting your skin and what you can do about it.
*Hint: Going plant-based, organic, and non-GMO is already a big step in the right direction ;-)
the evidence: what do studies say?
While researchers are still investigating the connection between diet and acne, some studies have suggested a potential link between dairy consumption and acne, especially during adolescence. But it is clear that diet may influence the severity of your acne in some way.
Most studies that explore the dairy-acne connection focus on teenagers, a group already prone to acne due to hormonal changes. High-quality, extensive studies on adults are scarce. Still, the available research offers some clues:
Adult Women: In a study of over 47,000 women in the U.S., those who drank two or more glasses of skim milk daily during their high school years were 44% more likely to have acne than those who consumed less.
Adolescent Girls: A study of 6,094 girls aged 9 to 15 found that those who drank the most cow's milk (whole, low-fat, or skim) were more likely to develop acne.
Adolescent Boys: Similarly, a study of 4,273 boys aged 9 to 15 showed that those who drank skim milk were more prone to acne.
Athletes: Limited research has also suggested that the whey protein found in milk might be linked to pimples in some people, based on case studies of athletes whose acne improved after cutting out whey supplements.
In a 2015 study published in the Journal of the American Academy of Dermatology, researchers found that the consumption of low-fat and skim milk—but not full-fat milk—was linked to a higher incidence of acne.
why may dairy cause acne?
The exact mechanism behind dairy's potential impact on acne is still not fully understood. However, there are a few theories:
Inflammation: Dairy products, particularly milk, may contribute to systemic inflammation, which can exacerbate acne by clogging pores and increasing oil production in the skin.
Sebum Production: Milk is thought to increase sebum (oil) production on the skin. Excessive sebum can combine with dead skin cells, leading to clogged pores and breakouts.
Hormonal Activity: Cow's milk contains hormones, particularly androgens, that stimulate androgen receptors in your body's cells, which in turn can stimulate the production of more sebum oil. Androgens are known to be associated with acne, particularly in teenagers.
IGF-1 Hormone: Milk also contains amino acids that stimulate the liver to produce insulin-like growth factor 1 (IGF-1), which has been linked to inflammation and acne development.
cutting dairy can have positive results
Many dermatologists, while acknowledging the lack of conclusive scientific proof, have observed improvements in their patients' skin after reducing or eliminating dairy.
Dermatologist Dr. Dennis Gross, for example, has noted that some of his patients report clearer skin and a reduction in conditions like eczema after cutting back on dairy products. However, he emphasizes that not everyone is affected in the same way.
Dr. Gross also points out that the type and quality of dairy might matter. Organic milk, which comes from cows not treated with hormones, may have a different effect on the skin compared to milk from hormone-fed cows.
He theorizes that these added hormones could enter the bloodstream and trigger acne in some individuals.
This 26-year-old had lost all hope for clearing up her acne until she finally decided to go on a dairy-free diet (and overall healthy eating) for three weeks, which cleared up her cystic acne significantly.
Julia Chebotar, a natural foods educator, chef, health coach, and wellness expert, also decided to switch to a dairy-free diet and experienced 5 positive changes as a result, including a much clearer skin after struggling with acne for years.
so what should you do?
While dairy might not be the definitive cause of your acne, it's possible that it could be a contributing factor for some people. So how can you determine whether dairy is affecting your skin?
Dermatologists recommend a simple process of elimination:
1. Track Your Breakouts: Pay attention to whether your skin worsens after consuming dairy products. Does acne flare up after a milkshake or a slice of cheese pizza?
2. Eliminate Dairy Temporarily: Try cutting dairy from your diet for a few weeks, ideally 3 months, and monitor your skin's condition. Do your breakouts improve when you skip milk, cheese, and yogurt?
3. Reintroduce Dairy: After a few weeks of avoiding dairy, gradually reintroduce it into your diet. If your acne flares up again, dairy could be a culprit.
This method is not only practical but also personalized. Your skin may react differently to dairy than someone else's, so tracking your own response is key.
4. Eliminate Dairy Completely: Why not try ditching dairy alltogether?
We're all about advocating for a plant-based diet as it offers so many positive health benefits. Not to mention increased life expectancy!
There's no need to give up a yummy glass of milk or milkshake, simply switch to plant-based options! We've developed a new organic plant milk powder that even non-vegans will love!
Our innovative blend of oat and coconut milk, lightly sweetened with the delightful touch of vanilla and maple sugar granules. Being organic and non-GMO and containing only natural ingredients (no hormones!), you can be rest assured that it can be as healthy as can be for your skin and overall health.
READ MORE: Your guide to choosing plant-based milk alternatives
Can dairy cause other skin issues?
Dairy may contribute to other skin issues beyond acne, including conditions like eczema and rosacea.
While the connection is not as thoroughly studied as the link between dairy and acne, some anecdotal evidence and smaller studies suggest that dairy might play a role in triggering or exacerbating these skin conditions for certain individuals.
Dairy and Eczema
Eczema (also known as atopic dermatitis) is a chronic condition characterized by itchy, inflamed skin. While eczema is primarily linked to genetic and environmental factors, certain foods, including dairy, may trigger flare-ups in some people.
Here's how dairy could be related to eczema:
Inflammation: Dairy products can cause inflammation in the body, and inflammation is a known factor in many skin conditions, including eczema. Some people with eczema may find that reducing or eliminating dairy products from their diet helps to reduce flare-ups.
Allergies and Sensitivities: In some cases, eczema may be worsened by a dairy allergy or lactose intolerance. People with food allergies often experience skin reactions, including rashes or increased eczema symptoms, when they consume dairy. However, this tends to occur more in individuals who are specifically allergic to milk proteins, rather than in the general population.
Gut-Skin Connection: There is a growing body of research into the connection between gut health and skin conditions. Dairy, particularly for those with lactose intolerance or dairy sensitivities, can disrupt gut health, leading to inflammation and potential eczema flare-ups.
Dairy and Rosacea
Rosacea is a skin condition that causes redness and visible blood vessels on the face, often accompanied by acne-like breakouts. While rosacea is primarily influenced by factors like sun exposure, stress, and certain foods or beverages (like spicy foods and alcohol), dairy may also be a potential trigger for some individuals:
Inflammation: Similar to acne and eczema, dairy can promote inflammation, which may worsen rosacea symptoms, particularly in individuals sensitive to inflammatory foods.
Hormonal Influence: Since dairy products, particularly milk, contain hormones such as androgens and IGF-1, they could exacerbate rosacea by promoting inflammation and flushing. These hormones can also trigger vascular responses, which are already overactive in rosacea sufferers, potentially worsening redness and sensitivity.
Dairy Triggers: Some people with rosacea report flare-ups after consuming specific types of dairy, especially full-fat milk, cheese, and cream. These foods are rich in fat, which may contribute to an inflammatory response that aggravates rosacea symptoms.
If you notice a connection between dairy and flare-ups in your skin conditions, eliminating or reducing dairy intake might help alleviate symptoms. However, since skin conditions are highly individual, consulting a dermatologist for tailored advice is always the best approach.
final thoughts: is dairy the enemy?
The relationship between dairy and acne remains uncertain, and more research is needed to draw solid conclusions.
However, if you've noticed a pattern of breakouts after consuming dairy, cutting back might be worth a try. And we highly encourage you to switch to plant-based options like our organic plant milk powder.
Even if dairy isn't the root cause of your acne, making changes to your diet can be a useful tool in managing skin health.
Remember, no single food is likely to be the sole cause of acne for everyone. If you suspect dairy is affecting your skin, experiment with your diet, listen to your body, and consult with a dermatologist for a personalized approach to clear skin.
Nutrition is just one of the many factors that may play a role in acne. Your genetics, hormones, sleep quality, and environment can also influence acne.
Overall wellness and quality nutrition all play their part in your health!
