Last Updated on October 8, 2024 by Angela Vaz
First off, I need you to know that I have been suffering from terrible acne for over 20 years. I believed it would go away when I became an adult.
But I was wrong.
After I hit my 30s, I started getting terrible cystic acne – all over my face but mostly on my chin and jawline.
I was able to get rid of the acne on the rest of my face and my back with exercise and following a pretty good diet.
But the chin acne was by far the worst – and it usually happens around my period or when I take high stress.
Sometimes, if I indulge in certain foods (that don’t agree with me), I’ll get breakouts everyday or every other day.
My acne is completely hormonal and mostly gut-related.
This acne is so painful and raw – that even skincare didn’t help completely.
I realized I needed to cure it from within – basically, get to the root of the problem.
I’ve been to many dermatologists and they were genuinely unable to get to the root cause – they’ll usually prescribe antibiotics or try to force you to do Accutane.
Both did a number on me.
I’ve already written 2 posts talking about this – but this post is more extensively focusing on diet.
I was able to clear my acne (for the rest of my face) in less than 10 weeks, and I’m linking to the post that helped me do it.
In this post, I want to dive into the foods I particularly ate to help me solve my hormonal acne.
I know a lot of people don’t go into their hormonal acne diet because it’s not fancy but this is how you treat cystic acne and get to the root cause.
Because diet is one of the main ways you clear chin acne.
It actually works.
PLEASE READ: A few things to note:
- Please read this post for everything I did to clear my acne.
- Read this post to learn good foods to eat if you have cystic acne.
- Please read this post on quotes about acne that will make you feel better about your skin if you’re struggling with confidence and self-esteem like I do.
- I maintained a food diary for 2 years to understand what foods agreed with me and what didn’t.
This is a heavy post.
Now, without further ado, let’s dive in!
This post contains affiliate links, meaning I may make a commission at no extra cost to you if you decide to click on a link and purchase something. Click here to read the full disclaimer.
Why causes chin acne and why is it so difficult to heal?
I know acne sucks; believe me, I do – especially if it’s around the nose and chin because it hurts and feels embarrassing.
But chin acne is hormonal. And you know you have hormonal acne if:
- You usually get acne around the chin, jawline and neck.
- It often flares up around your menstrual cycle. Breakouts can also worsen during ovulation or right before your period when hormone levels fluctuate the most.
- Hormonal acne tends to be deep, painful cysts or bumps rather than surface-level blackheads or whiteheads. And they take time to come to the surface – you’ll feel the pain before you see it.
- Starts in your 20s or later
- Resistant to most type of acne treatments
- Doesn’t respond well to salicylic acid or benzoyl peroxide
Basically there is inflammation in your body caused by hormone fluctuations.
And this is why eating certain foods helps – they’re called anti-inflammatory foods.
These foods can balance hormones and reduce inflammation, improving skin health.
Start adding these foods slowly to your diet. Some of these are supplements – so it’s easier to just take these in the morning after your breakfast.
You don’t need to do it all in one day – it’s very hard.
For instance, try having spearmint tea every day first, then slowly add chia seeds to your breakfast after a week or two.
The idea is to form a habit so that your body gets used to these foods and you learn to like them.
Get my drift?
Let’s get into this.
1. Chaste Berry Supplement
I recently heard about this and I decided to give it a try – it works.
Chaste tree berry is believed to affect the pituitary gland, which regulates hormone production. It helps modulate the levels of hormones such as estrogen and progesterone, leading to a more stable hormone balance.
Chaste tree berry also has anti-inflammatory properties, which help calm the redness and swelling associated with cystic or hormonal acne.
Basically, if you develop a lot of cystic acne, or get acne during your period – this supplement will help you immensely.
A friend of mine who I suggested this to also noticed that her periods became more regular – so I do recommend this.
Check out this supplement on Amazon.
2. Saw Palmetto
Saw Palmetto balances hormones, and is very good for people who have irregular menstrual cycles, PCOS, or are in menopause.
It also helps with hair growth – so that’s a double win.
But most importantly, it inhibits DHT – which is a hormone linked to excess sebum production that leads to acne.
So, try this – but remember to add it slowly to your diet/routine- you want to make sure it actually works for you and doesn’t do anything else.
It takes about 2-3 months to actually work its magic and showcase results so be patient.
Moreover, if you have an allergic reaction to Biotin, do not take this.
3. Omega-3 Rich foods
Omega-3 fatty acids are powerful anti-inflammatory agents that can reduce the inflammation often associated with acne.
They help balance the skin’s oil production and prevent clogged pores, which can lead to breakouts.
Here are some ideas about omega-rich foods and how they help:
- Flaxseeds: Flaxseeds are one of the richest plant-based sources of omega-3s, specifically ALA (alpha-linolenic acid). You can add ground flaxseeds to smoothies, oatmeal, or baked goods for a nutritional boost.
- Chia Seeds: Like flaxseeds, chia seeds are packed with ALA omega-3s. They can be added to smoothies, yogurt, or used in chia puddings for a healthy dose of omega-3.
- Hemp Seeds: Hemp seeds provide a good amount of ALA, as well as other healthy fats and protein. They’re great in salads, smoothies, or sprinkled on toast.
- Walnuts: Walnuts are an excellent plant-based source of omega-3s. You can snack on them raw, add them to salads, or use them in baked goods for a crunchy and nutritious addition.
- Algal Oil: Derived from algae, algal oil is a vegan-friendly source of EPA and DHA (the two forms of omega-3 typically found in fish). It can be taken as a supplement and provides a direct source of these important fatty acids.
- Brussels Sprouts: While not as concentrated as seeds and nuts, Brussels sprouts contain a notable amount of ALA and are rich in fiber and vitamins. They make a great addition to any plant-based diet.
- Effect on Hormones: Omega-3s also help regulate hormone levels, particularly insulin and androgens, which can affect sebum production and, in turn, acne development.
4. Evening Primrose Oil
I discovered this after my doctor told me to give it to my older female dog for her coat and joints.
I did some research and realized that this is a miracle supplement for women as well.
Let me explain.
Evening primrose oil (EPO) can help with acne due to its high content of gamma-linolenic acid (GLA), a type of omega-6 fatty acid that offers several benefits for acne-prone skin
- Balances Hormones: GLA helps regulate hormones, particularly in women who experience acne due to hormonal imbalances – especially for women who have irregular menstrual cycles, PCOS or are in menopause.
- Reduces Inflammation: GLA has anti-inflammatory properties, which can help reduce the swelling, redness, and discomfort associated with acne, particularly cystic acne.
- Improves Skin Health: Evening primrose oil can support skin barrier function by improving hydration and elasticity, potentially reducing dryness or irritation. This can help skin heal faster and reduce scarring.
- Regulates Sebum Production: By improving overall skin health and balancing hormones, EPO may help regulate the amount of oil (sebum) the skin produces, preventing clogged pores and breakouts.
- Supports Overall Skin Clarity: Some people who take this supplement regularly notice that it leads to clearer, smoother skin, as it helps balance the skin’s inflammatory response.
So, you can consider taking this as well.
5. Fruits and vegetables
Fruits and vegetables are full of antioxidants, vitamins, and fiber, which actually help your body maintain a healthy balance.
As much as these words are overused, they’re actually helpful: Eat the rainbow.
I know it’s suddenly difficult to consume so many fruits and veggies but again, do it slowly.
Try adding a handful of veggies to your lunch first and slowly have that every day.
Once you’re used to that, eat a bowl of cut fruit sometime during the day when you feel like snacking on cookies/chips.
Making this switch is painful.
But in order for you to reap the benefits of beautiful skin, you have to make these sacrifices in the beginning.
I say beginning because your body will soon love the fruits and veggies and your palate will get used to it – you’ll start craving it – no joke.
So, here are some ideas and how they help:
Effect on Detoxification: Vegetables like broccoli, Brussels sprouts, and cauliflower contain compounds that support liver detoxification. If you help your liver detoxify, it will send less junk to your skin and you will have better skin – trust me.
Leafy Greens (Spinach, Kale, Swiss Chard): Dark leafy greens are rich in vitamins A, C, and K, as well as antioxidants. Vitamin A, in particular, helps regulate skin cell production, preventing the buildup of dead skin cells that can clog pores. Vitamin C helps in collagen production, promoting skin repair and reducing post-acne scarring.
Berries (Blueberries, Strawberries, Raspberries): Berries are packed with antioxidants like vitamin C and polyphenols, which combat free radicals—unstable molecules that can damage skin cells and lead to inflammation. By neutralizing these free radicals, berries help reduce skin irritation and promote a more even skin tone. Throw them in your Greek yogurt or pop them in your mouth as a healthy snack.
Colorful Vegetables (Carrots, Sweet Potatoes, Bell Peppers): These vegetables are rich in beta-carotene (a precursor to vitamin A) and other carotenoids, which protect skin from inflammation and oxidative stress. Beta-carotene helps in normalizing skin cell turnover, reducing the risk of clogged pores and blemishes. I like to stir-fry these veggies with a little olive oil, salt, and pepper and add them to my lunch.
6. Zinc-rich foods
Zinc does 2 things: It regulates oil production and supports the immune system – both of which help with acne.
- Pumpkin Seeds: One of the best plant-based sources of zinc. You can snack on them raw, roast them, or add them to salads and yogurt.
- Chickpeas: Chickpeas, and other legumes like lentils and beans, are a good source of zinc. You can make hummus or make a chickpea curry which I can eat day and night.
- Hemp Seeds: In addition to being high in omega-3s, hemp seeds are also rich in zinc. Add them to smoothies, or yogurt, or sprinkle them on top of salads.
- Cashews: Cashews are another excellent source of zinc. You can eat them as a snack, add them to stir-fries, or use cashew butter as a spread. If nuts trigger your acne, avoid this.
- Quinoa: Quinoa is a complete protein and contains zinc. Use it as a base for salads or as a side dish to boost zinc intake.
- Fortified Cereals: Many breakfast cereals and whole grains are fortified with zinc. Please check the label to ensure you’re getting a good source of the mineral.
- Tofu and Tempeh: Both tofu and tempeh, made from soybeans, are good sources of zinc and can be used in a variety of dishes like stir-fries, salads, or as a meat substitute. Please check if soy agrees with you – for me it triggers my acne so I don’t consume anything with soy.
- Oats: Oats are not only a healthy grain but also contain zinc. You can enjoy them as oatmeal, in smoothies, or as part of baked goods.
- Mushrooms: Some varieties of mushrooms, particularly shiitake, contain zinc and make a great addition to vegetarian meals.
By eating these foods, you support your skin’s ability to heal, regulate oil production, and fight inflammation, helping reduce the frequency and severity of acne breakouts.
I understand that some foods (which are supposed to help with acne) can trigger acne as well. That’s why you need to maintain a food diary.
Maintaining a food diary will help you learn which foods cause breakouts. I am currently using this food diary.
You may notice that certain foods cause hard and painful cysts while some other foods cause small pustules.
You must avoid foods that cause painful cysts (lasting 1-2 weeks) at all costs. This basically means that your body cannot even tolerate a little bit of that ingredient.
7. Consume adaptogens
When you stress, you increase your body’s production of cortisol (which is a hormone that can cause acne).
Adaptogens are natural substances, typically herbs or mushrooms, that help the body adapt to stress and restore balance (homeostasis).
You can also meditate, journal, and exercise to help decrease stress. But if you have significant anxiety, then consume more adaptogens.
Here are a few adaptogens commonly used to help with acne and their specific benefits:
- Ashwagandha: Helps reduce stress and balance cortisol levels and has anti-inflammatory and antioxidant properties. I am currently taking this supplement.
- Rhodiola: Supports the body’s stress response, reduces fatigue, and has antioxidant effects.
- Holy Basil (Tulsi): Balances hormones, reduces stress, and has anti-inflammatory properties.
- Maca Root: Balances hormones and boosts energy and endurance.
- Turmeric (Curcumin): Powerful anti-inflammatory and antioxidant properties, supports skin health. I sprinkle a bit in my Indian food recipes so this helps.
- Reishi Mushroom: Enhances immune function, reduces stress, and has anti-inflammatory and antioxidant properties.
So, try adding some of these ingredients to your meals so that you are helping your skin from all angles.
However, if acquiring the ingredients is difficult, you can buy capsules on Amazon.
Please read the reviews before purchasing.
8. Licorice Root
Licorice root is anti-inflammatory, and antibacterial, and has skin-soothing properties. Here’s how it works:
- Balances Hormones: Licorice root may have mild effects on hormone balance, which can be beneficial for hormonal acne, but supplements work better.
- Reduces Inflammation: Licorice root contains glycyrrhizin, which has strong anti-inflammatory effects. This calms irritated red, and swollen acne, especially cystic or inflammatory acne.
- Antibacterial Properties: It has antimicrobial effects that can help fight acne-causing bacteria like Propionibacterium acnes (P. acnes), which can lead to fewer breakouts.
- Controls Oil Production: Licorice root may help regulate sebum (oil) production, reducing excess oil that can clog pores and contribute to acne formation.
- Brightens Dark Spots and Scars: Licorice root contains a compound called glabridin, which inhibits the enzyme responsible for hyperpigmentation. This can help fade dark spots and acne scars, promoting a more even skin tone.
- Soothes Irritated Skin: Its natural soothing properties make licorice root effective for calming skin irritation and reducing redness, which often accompanies acne.
9. Drink spearmint tea
This was my godsend – I used to drink only 1 cup a day, but now I drink 2 whole mugs a day and I like the feeling of drinking hot spearmint tea.
Add spearmint leaves (or teabags) to hot water – drain it, and drink it daily.
I make a whole pot and casually sip it while I work in the morning.
I only recently read about this, which has helped my acne tremendously.
Spearmint has so many benefits:
- Hormonal Balance: Spearmint has anti-androgenic properties, meaning it can help reduce levels of male hormones (androgens) in the body. This is helpful for people with PCOS.
- Anti-Inflammatory Properties: Spearmint contains anti-inflammatory compounds that can help reduce inflammation, which is a critical factor in the development and severity of acne.
- Antioxidant Effects: Spearmint is rich in antioxidants, which help protect the skin from oxidative stress and free radical damage, supporting overall skin health.
- Antibacterial Properties: The antibacterial effects of spearmint can help reduce the proliferation of acne-causing bacteria on the skin.
All these points work on solving the issues inside your body—they clean your system from the inside out.
Doing this will decrease the inflammation in your body and help you reduce breakouts immensely.
Here are some pins if you want to save the post:
You can target hyperpigmentation and smoothening your skin later.
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