A Functional Nutrition Approach for Clearer Skin
“Can you help my daughter with her acne? It’s a major cause of distress and is impacting her self-esteem and quality of life. We’ve tried so many traditional approaches, and something tells us that addressing the root and trying to clear her skin from the inside out is something we should consider. She’s willing to try anything at this point.”
I used to respond to inquiries like this with a reluctant “I’m so sorry, but I can’t help you.” Research connecting diet, gut health, and acne was sparse, and ethically, I didn’t feel comfortable taking on cases without an evidence-based foundation.
But as a former acne sufferer myself—and now the mom of teenage girls—I deeply understood the frustration and emotional toll acne can take. Each time I turned someone away, I felt I had failed them.
Why I Began Addressing Acne with Functional Nutrition
Eventually, I began drawing from research in related areas of functional medicine—particularly around hormonal balance and gut health. With informed disclaimers and cautious optimism, I started working with a handful of clients struggling with acne.
The results surprised me. Every client I worked with saw some degree of improvement, many quite significant—and a few nearly complete. These experiences made me question the standard claim that “diet has no impact on acne,” a line repeated by Google and many dermatologists. In 2024 and beyond, it’s a premise worth challenging.
A Real Story: Shana’s Transformation
Take Shana, a fourteen-year-old I recently worked with. At our first consult, her biggest worry was, “I don’t know if I can do this.” We spent much of that session brainstorming easy meals and snacks she would actually enjoy and could stick with.
Within just two weeks, her skin had almost completely cleared using my “Top Ten Acne Nutrition Tips.” By her one-month follow-up, she admitted the changes were not nearly as daunting as she had feared—and the payoff was “majorly worth it.”
The Top 10 Functional Nutrition Tips for Acne
Below are my Step One nutrition interventions for acne. For many teens and adults, these changes alone can bring meaningful improvement. If progress is only partial after six weeks, a more individualized plan can help uncover the next steps.
- Cut Out Inflammatory Oils
Minimize or eliminate packaged and homemade foods containing partially hydrogenated oil, canola, “vegetable,” soybean, or palm oil. Sunflower oil in small amounts is fine. Choose avocado- or olive-oil–based mayonnaise (homemade versions store well for 3 weeks). - Use the Right Cooking Oils
Include 1–2 tablespoons of extra virgin olive oil daily (in salads or low-heat cooking). For higher-heat cooking, use avocado oil. - Eat Colorful Plants Daily
Aim for 3–4 cups of colorful vegetables and 2–3 servings of fruit. Prioritize leafy greens, orange veggies, and bright fruits like berries, cherries, and pomegranate. - Add Healthy Fats
Enjoy daily anti-inflammatory fats like avocado, walnuts, pecans, or almonds. - Choose Lean Protein
Reduce red meat and cheese. Opt instead for chicken, fish, beans, and plant-based proteins. - Focus on Whole Grains
Choose whole-grain breads, cereals, and crackers with minimal additives. Even better: unprocessed grains like quinoa, barley, kasha, or brown rice. - Address Gut and Hormonal Health
Constipation and poor gut function often worsen acne. A gut-health–trained dietitian can guide digestion-friendly changes. If PCOS is present, blood-sugar balancing strategies, targeted exercise, and certain supplements can help reduce androgen-driven breakouts. - Limit Added Sugars
Cut back on candy, soda, and foods with high fructose corn syrup. For homemade treats, use honey, organic cane sugar, or coconut sugar sparingly. Packaged foods with less than 3–5 g sugar per serving are acceptable in moderation. - Reevaluate Dairy (Optional)
If acne hasn’t improved after a month, consider reducing cow’s milk or switching to A1 protein–free dairy (often labeled as “organic grass-fed”). - Support with Smart Supplementation
Consider:
- A methylated multivitamin
- 2000 mg of fish oil
- 3000–5000 IU of vitamin D
- A high-quality probiotic (minimum 8 strains / 50 billion CFU), ideally at bedtime
Final Thoughts
Healing acne naturally takes patience, but small, consistent changes can create profound results. Try these steps for six weeks. If you see partial improvement, know that further personalized guidance can help you uncover the missing pieces.
Clear skin isn’t just about appearance—it’s about restoring confidence, balance, and overall health from the inside out.
*Name has been changed for privacy.