Table of Contents
Introduction
Hormonal acne is one of the most persistent and challenging skin conditions, often around the chin, jawline, and cheeks.
While conventional treatments like birth control pills or prescription medications can help, many people want to cure hormonal acne naturally without harsh chemicals or side effects.
The good news is that several science-backed natural remedies, dietary changes, and lifestyle strategies can help balance hormones, reduce inflammation, and clear up hormonal breakouts.
We’ll explore what causes hormonal acne, the best natural remedies, and when to seek professional help. By the end, you’ll have a holistic toolkit to help you get smoother, clearer skin.
What Causes Hormonal Acne?
Understanding the biological roots of hormonal acne is key to finding the right natural solutions.
The Role of Androgens (Testosterone, DHT)
Androgens like testosterone and dihydrotestosterone (DHT) are male hormones present in both men and women.
Elevated levels of these hormones increase sebum (oil) production in the skin, which clogs pores and creates a perfect environment for acne-causing bacteria.
Women with conditions like polycystic ovary syndrome (PCOS) often experience heightened androgen levels, making hormonal acne a common symptom.
Insulin Resistance and Acne
Insulin resistance, when your cells don’t respond effectively to insulin, can indirectly worsen hormonal acne by raising androgen levels and inflammation.
High blood sugar spikes increase insulin, which in turn stimulates the ovaries or adrenal glands to pump out more testosterone.
Over time, this hormonal cascade leads to more severe breakouts, especially around the jawline and cheeks.
Stress and Cortisol's Impact
Chronic stress elevates cortisol, your body’s primary stress hormone, which triggers a domino effect on other hormones like insulin and testosterone.
Increased cortisol levels stimulate excess oil production and inflammation, making breakouts more frequent and severe.
15 Natural Ways to Treat Hormonal Acne
These science-backed natural treatments target hormonal acne at its source, offering gentle yet effective solutions for clearer skin.
1. Spearmint Tea (Anti-Androgen)
Spearmint tea has been shown in studies to lower free testosterone levels, making it one of the best natural remedies for hormonal acne.
Drinking one to two cups daily may reduce sebum production and decrease the frequency of breakouts, particularly in women with PCOS.
2. Zinc Supplements (30–50mg/day)
Zinc plays a crucial role in skin health by regulating oil production, reducing inflammation, and supporting wound healing.
Taking 30–50 mg of zinc daily can significantly lessen acne severity and prevent new pimples from forming.
3. Omega-3s to Reduce Inflammation
Omega-3 fatty acids in fish oil and flaxseed help reduce inflammation and regulate hormone levels, making them excellent for treating hormonal acne naturally.
Regular supplementation can calm angry and red breakouts and improve overall skin texture.
4. Topical Tea Tree Oil (5% Dilution)
Tea tree oil has powerful antibacterial and anti-inflammatory properties, making it highly effective against acne.
Using a 5% diluted tea tree oil solution on blemishes can reduce redness, swelling, and the number of active pimples without harsh side effects.
5. DIM Supplements (Diindolylmethane)
DIM, a compound found in cruciferous vegetables like broccoli and kale, helps balance estrogen metabolism and lower androgen dominance.
Supplementing with DIM may improve hormonal acne, particularly when estrogen imbalances contribute to breakouts.
6. Probiotics for Gut Health
A healthy gut microbiome is essential for hormone regulation and immune function. Probiotic supplements or fermented foods can strengthen the gut-skin axis, reduce systemic inflammation, and improve acne symptoms.
7. Reduce Dairy Intake
Dairy products, especially skim milk, are linked to increased acne due to their hormonal content and ability to spike insulin.
Cutting back on dairy can help lower androgen levels and prevent pore blockages that lead to breakouts.
8. Low-Glycemic Diet
A low-glycemic diet focuses on foods that do not cause sharp spikes in blood sugar, which helps lower insulin and androgen levels. Eating whole grains, vegetables, legumes, and lean proteins can support balanced hormones and clearer skin.
9. Evening Primrose Oil
Evening primrose oil is rich in gamma-linolenic acid (GLA), an omega-6 fatty acid that supports hormonal balance and skin health.
Supplementing with evening primrose oil can help reduce inflammation, dryness, and acne severity.
10. Green Tea Extract
Green tea contains polyphenols that help reduce sebum production and fight inflammation. Drinking green tea or applying topical green tea extract can calm irritated skin and reduce the number and severity of hormonal acne lesions.
11. Vitamin D
Vitamin D deficiency has been linked to acne severity in several studies. Ensuring adequate vitamin D intake through sun exposure or supplementation can strengthen immune defenses and improve inflammatory skin conditions like hormonal acne.
12. Adaptogenic Herbs (Ashwagandha, Maca)
Adaptogens like ashwagandha and maca root help the body manage stress and regulate cortisol levels. These herbs can indirectly balance hormones and improve skin health by improving resilience to stress.
13. Avoid High-Sugar and Processed Foods
High-sugar and processed foods disrupt insulin balance, increase inflammation, and fuel hormonal acne. Eliminating or reducing these foods can stabilize blood sugar, lower androgen levels, and improve acne outcomes.
14. Maintain a Consistent Skincare Routine
Using gentle, non-comedogenic skincare products can prevent pore blockages and support natural skin repair. Incorporating mild cleansers, exfoliants, and moisturizers tailored for acne-prone skin can enhance the results of natural remedies.
15. Get Regular Exercise
Regular physical activity helps regulate insulin sensitivity, lowers stress, and balances sex hormones. Exercise also improves circulation and detoxification, making it a powerful tool in managing hormonal acne naturally.
Foods to Eat (and Avoid) for Clear Skin
Your diet plays a critical role in balancing hormones and supporting clear skin, making food choices just as important as topical treatments.
Foods to Eat:
- Leafy greens like spinach, kale, and arugula for antioxidants and vitamins
- Fatty fish like salmon, sardines, and mackerel for omega-3s
- Nuts and seeds, especially walnuts, flaxseeds, and chia seeds
- Colorful vegetables like bell peppers, carrots, and sweet potatoes for skin-healing nutrients
- Whole grains like quinoa, brown rice, and oats to keep blood sugar stable
- Probiotic foods such as yogurt, kefir, sauerkraut, and kimchi for gut health
- Green tea and spearmint tea for anti-inflammatory and anti-androgen effects
Foods to Avoid:
- Dairy products, especially skim milk
- Refined carbohydrates like white bread, pasta, and pastries
- Sugary snacks, soda, and energy drinks
- Processed and fast foods are high in trans fats and refined oils
- Excessive alcohol, which disrupts hormone balance
- High-glycemic foods that spike blood sugar
When to See a Dermatologist
While natural remedies can help many people, knowing when to get professional help is essential. Consider seeing a dermatologist if:
- Your acne is severe, painful, or cystic and isn’t improving with home remedies
- You experience acne-related scarring or pigmentation changes
- Your acne is causing emotional distress or affecting your self-esteem
- Over-the-counter treatments and natural remedies haven’t worked after several months
- You suspect an underlying condition like PCOS may be contributing to your acne
- You develop sudden or worsening acne in adulthood
Frequently Asked Questions
Natural treatments for hormonal acne typically require at least six to twelve weeks of consistent use before noticeable improvements appear. Patience is key, as these remedies work by gradually rebalancing hormones and reducing inflammation.
Spearmint tea has primarily been studied in women, particularly those with PCOS, due to its anti-androgen effects. Men should consult with a healthcare provider before using spearmint tea, as lowering testosterone may have unintended side effects.
Foods that commonly trigger hormonal acne include dairy products, high-glycemic carbohydrates, sugary snacks, and processed foods. These items increase insulin and androgen levels, fueling inflammation and breakouts.
A Word From Vitamins For Woman
Hormonal acne is complex, but you can cure hormonal acne naturally by addressing the underlying hormonal imbalances with patience and consistency. Combining diet changes, supplements, skincare adjustments, and stress-reduction techniques gives your body the tools it needs to heal from within.
While natural remedies won’t deliver overnight miracles, they can significantly improve skin health over time. If you’ve been struggling with hormonal acne, start small, track your progress, and remember that professional help is always available when needed.
- Cleveland Clinic: Androgens: Function, Levels & Related Disorders
- Medical News Today: Insulin resistance: Causes, symptoms, and prevention
- Grant P. Spearmint herbal tea has significant anti-androgen effects in polycystic ovarian syndrome. A randomized controlled trial. Phytother Res. 2010;24(2):186-8.
- Nascimento T, Gomes D, Simões R, da Graça Miguel M. Tea Tree Oil: Properties and the Therapeutic Approach to Acne-A Review. Antioxidants (Basel). 2023;12(6):1264.
- Hasamoh Y, Thadanipon K, Juntongjin P. Association between Vitamin D Level and Acne, and Correlation with Disease Severity: A Meta-Analysis. Dermatology. 2022;238(3):404-411.
