Hormonal Acne: Causes, Triggers & How to Treat It Naturally

Hormonal acne, caused by imbalances in androgen and estrogen levels, can be painful cysts before periods or recurring breakouts along the jawline. Unlike normal acne caused by bacteria or clogged pores, hormonal acne is more common in adult women, those with PCOS, and those experiencing hormonal changes due to stress, diet, or birth control. New research suggests that natural remedies and lifestyle modifications can help reduce symptoms and promote clear skin.

What Causes Hormonal Acne? Understanding the Root Problem

Hormonal acne occurs when your body makes too much oil (sebum) from the sebaceous glands. This can happen when your hormones, especially testosterone, change. Dead skin cells and this extra oil can clog your pores, leading to inflammation and cystic breakouts. You’ll often see these breakouts on your cheeks, jawline, and chin.

Dr. Emily Chen, a board-certified dermatologist and acne specialist, says that hormonal acne is usually caused by internal imbalances, not just surface-level bacteria. So, traditional remedies like harsh cleansers or over-the-counter spot creams don’t always work.

Common hormonal acne triggers include:

• Menstrual cycles
• Polycystic ovary syndrome (PCOS)
• High stress and cortisol levels
• Diet high in refined sugar and dairy
• Discontinuation of hormonal birth control

Study Findings: Science Behind Hormonal Acne and Natural Treatment Options

A 2023 study in the Journal of Clinical and Aesthetic Dermatology revealed that women with hormonal acne had higher levels of androgens in their blood compared to women without acne. The study also found a connection between insulin resistance and acne severity, emphasizing the significance of managing blood sugar levels for healthy skin.

A new study found that zinc, omega-3 supplements, and low-glycemic diets can help reduce the severity of hormonal acne in women between the ages of 18 and 35.

Dr. Lauren White, a naturopathic physician who knows a thing or two about women’s skin and hormones, says that treating hormonal acne from the inside outlike through diet, gut health, and hormone balance can be just as effective as taking pills in many cases.

Why This Matters: The Broader Health Impact of Hormonal Acne

Hormonal acne is more than just a cosmetic issue; it can also impact mental health, self-esteem, and suggest underlying conditions like PCOS, insulin resistance, or adrenal dysfunction. In fact, up to 50% of women between the ages of 20 and 40 experience adult acne, and many report that their acne worsens during their menstrual cycles, as reported by the American Academy of Dermatology.

If you’re dealing with chronic acne, it’s crucial to get help soon. Not only can it cause scarring and hyperpigmentation, but it can also lead to other health problems. When you understand the hormonal connection, you can get the long-term care you need and go beyond quick fixes.

Natural Treatments for Hormonal Acne: Lifestyle Tips That Work

While dermatologists may prescribe retinoids, oral contraceptives, or spironolactone for severe hormonal acne, many prefer starting with natural methods to avoid side effects. Here are expert-recommended strategies to treat hormonal acne naturally:

1. Balance Blood Sugar

Avoid refined carbs and sugary snacks. Opt for low-glycemic foods like leafy greens, legumes, and whole grains to stabilize insulin levels.

2. Try Spearmint Tea

Studies suggest spearmint tea may reduce androgen levels and improve acne in women. Drink 1–2 cups daily for best results.

3. Manage Stress

Chronic stress increases cortisol, which can worsen acne. Incorporate meditation, yoga, or deep breathing into your daily routine.
➤ Visit the CDC’s stress management tips.

4. Support Gut Health

Poor digestion and an imbalanced gut microbiome can trigger inflammation and skin issues. Add probiotic-rich foods like kefir, yogurt, or kimchi.

5. Use Non-Comedogenic Skincare

Avoid heavy oils or pore-clogging ingredients. Look for salicylic acid, niacinamide, and green tea extract in your skincare routine.

6. Consider Supplements

• Zinc (15–30 mg/day) to reduce inflammation
• Vitamin D to support immune function
• Omega-3s for anti-inflammatory effects
  (Always consult a healthcare provider before adding supplements.)

Want a full breakdown? Check out Healthline’s guide to natural remedies for hormonal acne.

Hormonal Acne Is Manageable With the Right Approach

Hormonal acne can be a real pain, but don’t worry, it’s not a permanent issue. With some time and effort, you can improve your skin’s health by figuring out what’s causing it, making some changes to your diet and lifestyle, and exploring natural ways to balance your hormones. Dr. Chen says that natural treatments often work better in the long run, but they do take time. If your acne gets worse or doesn’t go away, it’s important to see a dermatologist or hormone specialist to rule out any serious health problems like PCOS, thyroid issues, or adrenal problems.