For years, dermatologists told patients that food had nothing to do with acne. The research has shifted since then. Diet isn’t the main cause of breakouts, but sugar-heavy eating and, for some people, milk may play a part.
Written by Vita Globe Editorial Team | Reviewed against American Academy of Dermatology guidance and peer-reviewed research
Does sugar or dairy cause acne?
Diet doesn’t cause acne on its own, but it may influence it. A 12-week trial found that a low-glycemic-load diet (fewer sugary, refined carbs) reduced acne lesions in young men[1]. A meta-analysis of 78,529 young people linked dairy, especially milk, to higher odds of acne[2]. The American Academy of Dermatology says a low-glycemic diet may help some people[3].
Caveat: The dairy evidence comes from observational studies, which show links, not cause and effect. Acne is driven mainly by hormones, oil, bacteria and genetics[2][4].
Sources: Smith 2007 · Juhl 2018 · AAD · Verified 2026-09-28
In this article
Does sugar cause acne?
The best evidence here is about glycemic load, a measure of how much a food raises blood sugar. Sugary drinks, white bread, sweets and many processed snacks are high; beans, whole grains, most vegetables and many fruits are lower.
In a 12-week randomized trial in young men with acne, those who followed a low-glycemic-load diet had a greater reduction in acne lesions than those eating their usual diet[1]. The low-glycemic group also lost a bit of weight, which could have played a role, and it was a small study. Still, it’s one of the clearest trials on diet and acne.
The American Academy of Dermatology notes that eating a low-glycemic diet may reduce breakouts for some people[3].
Does dairy cause acne?
A systematic review and meta-analysis pooled studies including 78,529 children, adolescents and young adults. People who consumed any dairy, and milk in particular, had higher odds of acne than those who consumed little or none[2].
The AAD also notes that no studies have found that products made from milk, such as yogurt or cheese, lead to more breakouts[3].
Two important caveats: the studies were observational, so they can’t prove dairy causes acne, and the findings don’t mean everyone who drinks milk will break out[2]. The AAD suggests that some people may notice a link with cow’s milk, and that paying attention to your own triggers is reasonable[3].
Should you change your diet for acne?
Diet changes can be a reasonable add-on, not a replacement for treatment. If you want to test whether food affects your skin:
- Cut back on sugary drinks and refined carbs first. Swap in whole grains, beans and vegetables. This has the most trial support[1].
- If you drink a lot of milk, try reducing it for a few months and see whether your skin changes[3]. Make sure you still get calcium and vitamin D from other foods.
- Keep a simple log of what you eat and how your skin looks. Acne changes slowly, so give any change at least several weeks.
Avoid extreme elimination diets, especially for teens, without guidance from a doctor or dietitian.
What works best for acne?
The American Academy of Dermatology’s 2024 guidelines focus on proven treatments such as topical retinoids, benzoyl peroxide, topical and oral antibiotics used carefully, hormonal therapy for some women, and isotretinoin for severe acne[4]. If breakouts are painful, leave scars or aren’t responding to over-the-counter products, see a dermatologist.
Zinc is sometimes discussed for acne; it’s an essential mineral, but high intakes have downsides, and the adult upper limit is 40mg a day[5]. See our post on zinc for skin and acne for the research. And if you’ve wondered about biotin, read whether biotin causes acne.
The honest summary
- A low-glycemic diet reduced acne in a small trial[1].
- Dairy, especially milk, is linked to acne in observational studies, but not proven to cause it[2].
- Diet is an add-on; proven acne treatments come first[4].
Our option
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Frequently asked questions
What foods trigger acne?
The best-studied are high-glycemic foods (sugary drinks, sweets, refined carbs) and, in observational studies, dairy, especially milk[1][2]. Triggers vary from person to person.
Does chocolate cause acne?
The research on chocolate specifically is limited and mixed. Many chocolate products are high in sugar, which fits the broader glycemic load research[1].
Is skim milk worse for acne than whole milk?
Some studies included in the meta-analysis looked at different types of milk, but the overall evidence isn’t strong enough to rank them confidently[2].
How long after changing my diet will my skin improve?
In the low-glycemic trial, changes were measured over 12 weeks[1]. Give any diet change at least a couple of months.
Can biotin supplements cause breakouts?
Some people report it, but the evidence is limited. We cover it in whether biotin causes acne.
Sources
- Smith RN, Mann NJ, Braue A, Mäkeläinen H, Varigos GA. A low-glycemic-load diet improves symptoms in acne vulgaris patients: a randomized controlled trial. Am J Clin Nutr. 2007;86(1):107-115. doi:10.1093/ajcn/86.1.107
- Juhl CR, Bergholdt HKM, Miller IM, Jemec GBE, Kanters JK, Ellervik C. Dairy Intake and Acne Vulgaris: A Systematic Review and Meta-Analysis of 78,529 Children, Adolescents, and Young Adults. Nutrients. 2018;10(8):1049. doi:10.3390/nu10081049
- American Academy of Dermatology Association. Can the right diet get rid of acne? https://www.aad.org/public/diseases/acne-and-rosacea/can-the-right-diet-get-rid-of-acne
- Reynolds RV, Yeung H, Cheng CE, et al. Guidelines of care for the management of acne vulgaris. J Am Acad Dermatol. 2024;90(5):1006.e1-1006.e30. doi:10.1016/j.jaad.2023.12.017
- National Institutes of Health, Office of Dietary Supplements. Zinc: Fact Sheet for Health Professionals. https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/
About the Vita Globe Editorial Team
The Vita Globe Editorial Team researches and writes our wellness content, working from peer-reviewed research, systematic reviews and guidance from bodies such as the NIH and the FDA. We cite our sources inline and update articles when the evidence changes.
These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. This article is for informational purposes only and is not a substitute for medical advice. Talk to your healthcare provider before starting any new supplement, particularly if you are pregnant, nursing, taking medication, or caring for a child.
