Brenda Khan
A vegan diet may help with acne, but it is not a cure-all. Dairy is one of the worst foods for acne, so removing it from your diet could help clear up your skin. However, a vegan diet may also be high in inflammatory foods, and other factors such as genetics, environment, and hormonal changes also play a role in acne. A healthy vegan diet filled with plant-based whole foods is best for reducing inflammation and improving skin health.
What You'll Learn
Dairy elimination improves skin
Dairy is one of the worst foods for acne. Acne researcher William Danby has referred to milk as "nature's perfect food for the creation of acne". Milk naturally contains hormones and steroids that help calves grow, but these additional hormones can cause skin issues in humans. One of these hormones is insulin-like growth factor 1 (IGF-1). When humans digest casein, a protein found in milk, IGF-1 is released. High levels of IGF-1 can impact the sebaceous glands and lead to the stimulation of oily sebum production, which can cause acne.
A study by dermatologist Papri Sarkar found that "removing dairy from patients' diets improves their acne". She noted that "in [her] experience, [she's] found that if patients go off dairy for a month, a significant number of them with mild to moderate acne see improvement". Dermatologist Dhaval Bhanusali agrees, noting that several of his patients have reported brighter skin and better texture after cutting out dairy.
Dairy is also linked to inflammation in the body, which is associated with acne, as well as other common skin conditions like psoriasis, rosacea, and eczema.
In addition to the hormones and inflammatory nature of dairy, the consumption of animal-based products in general has been linked to acne. In non-Westernised societies, such as Papua New Guinea and Paraguay, where the consumption of processed and animal-based foods is very low, acne rates are much lower. In contrast, in the Western world, where diets feature a lot of processed foods and high sugar, salt, and saturated fat intake, acne is one of the most prevalent skin conditions.
Therefore, eliminating dairy and other animal products from your diet can significantly improve your skin.
Vegan Diets: Water Retention and How to Avoid It
You may want to see also
A vegan diet reduces inflammation
A vegan diet can help reduce inflammation in the body, which is one of the causes of acne.
Dairy and Inflammation
Dairy is a major source of exogenous hormones in our diet, which can affect our health. Milk contains bovine growth hormones that are fat-soluble. When we consume skim milk, these hormones are not dissolved and are left in the body, which can result in acne. Dairy is also inflammatory and can cause cystic, red bumps.
Choline and Inflammation
Red meat, fish, eggs, and poultry contain choline, which is converted into trimethylamine N-oxide (TMAO) in the liver by gut bacteria. TMAO is a harmful molecule that leads to chronic inflammation. After 24 hours of consuming animal products, a spike in TMAO can be observed.
Anti-Inflammatory Foods
A vegan diet that includes plant-based whole foods can help reduce inflammation. Berries, broccoli, mushrooms, tomatoes, and dark chocolate are examples of foods that help to reduce inflammation due to their high content of vitamins, minerals, antioxidants, and phytonutrients, such as flavonoids.
Omega-3s and Inflammation
Omega-3s are important for reducing inflammation in the body and can be found in plant-based sources such as seaweed and algae.
Probiotics and Inflammation
Probiotics are also anti-inflammatory and can be found in dairy-free yoghurt, fermented foods, or supplement form.
Zinc and Inflammation
Low zinc levels are often associated with acne, and supplementation has been shown to improve skin health.
B12 and Inflammation
A balanced intake of B12 is important, as too little or too much can lead to acne breakouts. Fortified foods such as soy milk, certain cereals, and nutritional yeast can help maintain B12 levels without causing acne.
A Healthy Gut and Reduced Inflammation
A healthy gut microbiome is important for reducing inflammation. A vegan diet rich in variety and fibre can promote a diverse range of gut bacteria, which can have anti-inflammatory effects on the body.
Vegan Diets: Stunting Growth or Healthy Option?
You may want to see also
A vegan diet can cause hormone changes
Dairy products are a major source of exogenous hormones in our diet, which can significantly impact our health. Milk, for example, contains the hormones and steroids that calves need to grow. When we consume this milk, it can affect our hormones, and in turn, our skin.
Milk is made up of two proteins: whey and casein. When humans digest casein, a growth hormone called insulin-like growth factor 1 (IGF-1) is released. We already produce IGF-1 in our bodies, and while it is important for growth and development during childhood, having too much can be problematic for our skin. Higher levels of IGF-1 can impact the sebaceous glands, leading to increased sebum production, which can cause acne.
Therefore, removing dairy from your diet could cause hormone changes, which may initially make your skin worse before it gets better. However, this is not the only way that a vegan diet can affect your hormones. A vegan diet can also change your microbiome, which can have secondary effects on your hormones.
The microbiome refers to the different types of bacteria in our digestive tracts. The food choices we make can affect the balance of microbes in our gut. For example, a diet lacking in variety and fibre can promote the growth of only a few types of bacteria. These bacteria can then secrete different substances, trigger different genes, and absorb different nutrients, which can result in inflammation or genetic triggers that cause acne.
Fluctuations in hormones can also alter the composition and diversity of your microbiota. Therefore, eliminating hormone-laden dairy products from your diet could be adding a secondary insult. There are even some questions as to whether gut bacteria regulate testosterone, providing another pathway for gut microbes to affect our skin.
So, while a vegan diet may initially cause some hormone changes that affect your skin, this should settle down as your body adjusts to your new diet.
Vegan Diet and Pasta: What's the Deal?
You may want to see also
A vegan diet can lead to vitamin deficiencies
A vegan diet can be beneficial for your skin, but it is important to be aware of the risk of vitamin deficiencies that may negatively impact your skin. While a plant-based diet can lead to improvements in acne, it is crucial to ensure that your diet is well-balanced and includes all the essential nutrients your body needs.
Vitamin B12
Vitamin B12 is commonly found in animal products, and a deficiency can occur when switching to a vegan diet. B12 is essential for maintaining healthy skin, as it plays a vital role in cell growth and division. A lack of B12 can lead to acne breakouts and other skin issues. It is recommended to include B12-fortified foods in your diet, such as soy milk, certain cereals, and nutritional yeast, or to take a B12 supplement. However, it is important not to exceed the recommended daily intake, as too much B12 can also lead to acne breakouts.
Zinc
Zinc is another important nutrient that is often found in animal products. A deficiency in zinc has been linked to acne, and supplementing with zinc has been shown to improve acne in both deficient and non-deficient individuals. Including zinc-rich plant-based foods in your diet, such as whole grains, legumes, nuts, seeds, and soy, can help improve your zinc levels and promote clearer skin.
Vitamin D
Vitamin D is essential for maintaining healthy skin, and a deficiency can lead to acne and other skin issues. While sunlight is a natural source of vitamin D, it is important to ensure adequate intake through your diet as well. Vegan sources of vitamin D include soy milk, fortified foods, and supplements.
Omega-3 Fatty Acids
Omega-3 fatty acids are important for skin health, as they help improve the function of the skin barrier, seal in moisture, and keep out irritants. While fish is a common source of omega-3, vegans can obtain it from plant-based sources such as seaweed, algae, walnuts, chia seeds, and flax seeds. Including these foods in your diet or taking an omega-3 supplement can help promote healthier skin.
Iron
Iron deficiency can lead to pale skin, dark circles under the eyes, and even hair loss. Vegan sources of iron include legumes, tofu, quinoa, and spinach. Including these foods in your diet or taking an iron supplement can help improve your iron levels and promote healthier skin.
In conclusion, while a vegan diet can be beneficial for improving acne, it is important to be mindful of potential vitamin deficiencies that may negatively impact your skin. Ensuring a well-balanced diet that includes a variety of plant-based foods and considering supplements for any deficiencies can help promote clearer, healthier skin.
Vegan Diets: Saving the Planet, One Bite at a Time
You may want to see also
A vegan diet can cause gut bacteria changes
Positive Effects
A vegan diet is typically rich in fibre, which is exclusively found in plants. Fibre increases the number of lactic acid bacteria, such as Ruminococcus, E. rectale, and Roseburia, and reduces Clostridium and Enterococcus species.
Polyphenols, which are also abundant in plant foods, increase the number of Bifidobacterium and Lactobacillus, which provide anti-pathogenic and anti-inflammatory effects and cardiovascular protection.
A vegan diet also encourages the growth of bacteria that ferment fibre into metabolites such as short-chain fatty acids (SCFAs), including acetate, propionate, and butyrate. SCFAs have been shown to have a range of health benefits, including improved immunity against pathogens, blood-brain barrier integrity, provision of energy substrates, and regulation of critical functions of the intestine.
Negative Effects
A vegan diet can also cause a decrease in Bifidobacterium, which is a butyrate-producing genus known to play a protective role in the human gut barrier.
A vegan diet is also typically low in fat, which can decrease the number of Bifidobacterium in the gut.
Neutral Effects
Some studies have shown that a vegan diet has no effect on the number of Bifidobacterium.
Overall, a vegan diet appears to be beneficial for human health by promoting the development of a more diverse and stable microbial system. However, it is important to note that the effects of a vegan diet on gut bacteria may vary depending on individual factors such as ethnicity, genetics, and body mass index.
Vegan Dairy Alternatives: Healthy and Delicious Substitutes
You may want to see also
Frequently asked questions
A vegan diet may help with acne, as it eliminates milk and dairy, which are known to be two of the worst foods for acne. However, it is not a guarantee, as other factors such as genetics, environment, and hormonal changes can also influence acne.
A vegan diet is associated with a reduced risk of heart disease, diabetes, and some types of cancer. It can also lead to a healthier lifestyle, as those who follow a vegan diet tend to pay more attention to what they put into their bodies and how they treat them.
It is recommended to avoid foods with high glycemic indexes, such as sugar, high-glycemic carbohydrates (including some whole grains), and omega-6-rich vegetable oils. Additionally, consuming too much vitamin B12 or B6 may also contribute to acne.
