Does Dairy Cause Acne? The Real Link Between Dairy and Breakouts
By Lucy Sugars, Nutritional Therapist
If you’ve ever Googled “foods that cause acne,” dairy is probably near the top of every list. But is that reputation fair? Do you really have to give up milk, cheese and yogurt to clear your skin?
The short answer: not always — but for some people, reducing dairy can make a big difference. Let’s take a closer look at what the research says, who might benefit from a dairy-free approach, and how to figure out what’s right for your skin.
What’s the Link Between Dairy and Acne?
The association between dairy and acne isn’t new. Several observational studies have found that people who consume more dairy—particularly skimmed milk—are more likely to struggle with acne.
Why might this be happening?
There are a few likely mechanisms:
Hormonal Content
Even organic dairy naturally contains hormones (like estrogen and progesterone), and certain dairy farming practices may increase levels of bovine growth hormones. These can indirectly affect your own hormonal balance and oil production.
Insulin and IGF-1 Stimulation
Dairy—especially milk—can raise levels of insulin and insulin-like growth factor 1 (IGF-1). Both of these stimulate:
- Sebum (oil) production
- Skin cell turnover
- Androgens (male hormones) linked to acne
Skimmed milk appears to have a greater impact than whole milk, possibly due to its higher sugar and lower fat content.
Immune Responses or Sensitivities
Some people react to casein or whey (the proteins in dairy), especially if gut health is compromised. This can lead to systemic inflammation that shows up in the skin.
What the research says – in simple terms
A large review from 2018 looked at 14 studies involving more than 78,000 teenagers and young adults. It found that people who regularly consumed dairy — especially milk — were more likely to have acne than those who didn’t. In fact, low-fat or skimmed milk seemed to have the strongest link. Even yoghurt and cheese showed a possible connection, though not as clearly.
Another review from the same year combined data from over 70,000 people and came to a similar conclusion: drinking milk was associated with a higher risk of developing acne. Again, the effect was most noticeable with skimmed milk, possibly because it affects hormones involved in oil production and inflammation.
Both studies were clear on one thing — cutting back on milk might help reduce acne for some people, especially if you already have breakouts or are prone to them. However, not everyone is affected in the same way.
Which Dairy Products Are Most Problematic?
Not all dairy is equal when it comes to skin. Based on research and clinical experience, here’s a rough breakdown from most to least likely to cause issues.
More likely to trigger acne:
- Skimmed and low-fat milk
- Whey protein (commonly used in shakes and powders)
- Ice cream and processed dairy desserts
Less likely to trigger acne:
- Full-fat, organic yogurt
- Fermented dairy (like kefir)
- Aged cheeses (in moderation)
- Butter and ghee (contain minimal casein and whey)
Should Everyone With Acne Avoid Dairy?
No — not everyone needs to cut out dairy completely. That said, certain groups may benefit from reducing or eliminating it for a few weeks:
- Teenagers with persistent or cystic acne
- Women with hormonal acne (PCOS, jawline breakouts, cycle-related flares)
- Those with digestive symptoms or a history of food sensitivities
- Anyone using whey protein or drinking lots of milk daily
If your acne is stubborn and not responding to skincare or supplements, trialling a dairy-free period of 6 weeks can be a helpful tool.
What About Calcium and Nutrient Deficiencies?
Understandably, some people worry about cutting dairy due to its calcium and vitamin D content.
Good news: You can meet your calcium needs without dairy by including:
- Almonds
- Tinned salmon with bones
- Broccoli and kale
- Fortified plant milks
- Tahini
- Chia seeds
If you’re going dairy-free long-term, I recommend getting your vitamin D levels tested and considering a supplement, especially in the UK where sunshine is limited.
A Gentle Approach: Reduction vs. Elimination
You don’t necessarily need to go 100% dairy-free forever. In fact, some clients do very well by:
Cutting out milk and whey protein only
Keeping small amounts of aged cheese or yogurt
Switching to plant-based milks (e.g. almond, oat, or coconut)
Focusing on fermented or organic full-fat dairy in moderation
Everyone’s skin is different, and your body’s tolerance may depend on your gut health, hormone balance, and overall inflammation levels.
What I Recommend in Clinic
If a client comes to me with acne, I’ll typically review:
Their current dairy intake
Gut health status (including bloating, constipation, or food sensitivities)
Hormonal history and blood sugar balance
Supplement use (especially whey protein or high-iodine products)
From there, we may experiment with reducing dairy short-term while improving gut function and supporting hormones.
The Bottom Line
Dairy can worsen acne in some people—but it’s not a universal trigger. If you’re struggling with breakouts, especially on your jawline or cheeks, or using whey protein regularly, it’s worth trialling a dairy-free period and observing your skin’s response.
And remember: it’s not just about cutting foods out. Nutritional therapy works by identifying root causes, supporting the body with the right nutrients, and creating a sustainable plan that works for you.
Not sure if dairy is part of your acne puzzle? I offer personalised consultations to help identify dietary triggers and create a clear skin plan tailored to your body, lifestyle, and goals.
Click here to get in touch. You might be interested in some of my other blog posts, such as my root causes of acne post and learning about the gut skin axis.
References:
Juhl CR, et al. Dairy Intake and Acne Vulgaris: A Systematic Review and Meta‑Analysis of 78,529… Nutrients. 2018
Dai R, et al. The Effect of Milk Consumption on Acne: A Meta‑Analysis of Observational Studies. J Eur Acad Dermatol Venereol. 2018
