In this article, we'll dive into why acne starts from within and how you can take simple daily steps to tackle the root causes of your symptoms. Here are the key strategies for getting rid of acne for good!

1. Acne: An Overview 

In 2024, acne is estimated to affect 10.8% of adults in Australia, based on a global study published in the Journal of the American Academy of Dermatology [1].

This common skin condition can have a profound impact on both quality of life and self-esteem, often leading people to avoid social interactions.

1.1 What Is Acne?

Acne is a non-contagious skin condition characterised by the development of skin lesions like pimples (papules and pustules), comedones (blackheads and whiteheads), and nodules (painful, sometimes cystic). Excess sebum production and dead skin cells clog the pores, creating an ideal environment for the growth of certain microbial strains, which leads to inflammation.

Cutibacterium acnes (formerly Propionibacterium acnes) and Malassezia species (yeast) are common residents of the skin microbiota in both acne-prone and non-acne-prone individuals [2]. That's right, your skin hosts billions of microbial cells per square centimeter! 

And it turns out that these communities are essential for our skin health by strengthening and regulating its barrier function.

So, What Happens In Individuals With Acne? 

C. acnes and Malassezia spp. thrive on sebum, using it as a substrate for their growth. Overproduction of sebum thus appears to trigger a microbiota imbalance, losing diversity and hosting "pro-acne" strains of C. acnes (which can produce a pro-inflammatory metabolite, porphyrin) [2]. An overgrowth of Malassezia spp has also been correlated with acne, damaging skin barrier function and inducing inflammation [3].

Ultimately, anything that can cause excess sebum production, weaken the skin barrier, or trigger inflammation can contribute to the development and persistence of acne. Pathogenesis of acne mostly involves genetic factors, neuroendocrine mechanisms, and diet.

Let’s dive into the next chapter to explore these factors and why taking a holistic approach to treating your acne is the way to go, rather than just tackling the symptoms.

1.2 Why Only Treating The Symptoms Is Not Enough?

Behind localized and specific symptoms lie several disruption factors:

• Excess sebum production
• Hormonal fluctuations 
• Chronic stress (elevated cortisol levels) 
• High-sugar or high-dairy diets (increased IGF-1 level) [4] 
• Unsuitable skincare routine (comedogenic oils or cremes)
• Impaired skin barrier
• Aggressive cleaning and mechanical exfoliation (plus, the more you strip away the lipid film, the more your skin will overcompensate!)
• Irritating agents (high concentrations of retinoids or acids, e.g. AHA, BHA)
• Environmental factors (sun exposure, pollution)
• Inflammation
• Skin microbiota imbalance
• Gut microbiota imbalance 
• Pro-inflammatory diet
• Any chronic condition causing inflammation

While it can be easy to tackle skin factors linked to external aggressors like unsuitable cosmetics, addressing deeper systemic imbalances is a whole different game. It means caring for much more than just your skin!

1.3 Heal Your Gut 

Did you know that your gut plays a crucial role in both innate and adaptive immunity? [5] This connection can directly impact the health of your skin.

A healthy gut is characterized by:

• An intact intestinal barrier
• A balanced microbiota
• A healthy inflammatory balance

Precisely, the gut microbiota is a true maestro of intestinal function, playing a key role in barrier function and immunity (and, by extension, in regulating inflammation). 

It turns out that acne patients often exhibit dysbiosis, meaning their microbiota has lost diversity and richness, impairing its functions. Dysbiosis is typically characterized by the overgrowth of less beneficial microbial groups. For instance, Proteobacteria are more abundant in acne patients compared to those without acne [6]. Unlike other bacterial groups, they are not efficient butyrate producers, this short-chain fatty acid that nourishes our gut cells!

The good news is, you can easily manage these gut factors every day, starting with a gut-friendly plate. As you'll see in Chapter 3, these habits will be all about pleasure, flavour, ease, and variety; everything you need to stay consistent with your new routine!

1.4 Don’t Forget Your Liver!

Here are the reasons why hepatic function is implicated in acne: 

• The ultimate detoxifying organ: Armed with hundreds of specific enzymes [7], it processes medicines, food, and environmental toxins. When overloaded, toxins can accumulate in the body, leading to skin conditions like acne.
• Hormonal regulator: It helps break down and remove excess hormones (especially oestrogen and testosterone). When these accumulate in the body, they can trigger acne.
• Insulin regulator: High insulin levels and insulin resistance cause inflammation, which is known to worsen acne.
• Bile acid producer: The liver processes lipids, particularly cholesterol, for degradation and excretion. Lipids in excess or impaired hepatic function can trigger lipid overload, stimulating inflammation and sebum production.
• Gut microbiota modulator: The gut-liver axis is real! Any hepatic dysfunction can impact the gut ecosystem, potentially leading to dysbiosis.

Your liver needs your help to avoid toxin and metabolic overload! Make sure to drink plenty of water to support it in its job.

Next, we'll go over what you should avoid.

2. How Can My Diet Impact My Acne Condition?

Hippocrates famously said, "Let food be thy medicine, and medicine be thy food."

Indeed, your diet also nourishes your microbiota. A poor or unbalanced diet can disrupt this essential ecosystem, leading to dysbiosis; each meal either restoring balance or adding fuel to the fire!

What can harm your gut ecosystem and tax your liver?

• Ultra-processed foods high in sugar, saturated fats, and additives
• Alcohol and tobacco
• Non-organic foods with pesticides
• Gluten or lactose if you're intolerant (surprisingly, many people don’t realize they are, accepting bloating and discomfort as normal!)
• Unfiltered water with chemical residues and heavy metals
• Some vegetables, legumes, grains, and nuts high in anti-nutrients like phytates, lectins, or oxalates which can contribute to inflammation in certain individuals. 
• Prefer the soaked, cooked or fermented versions
• Avoid the whole versions (you can pair with non-irritating fibers: e.g. psyllium, sweet potato, chia seeds)
• These anti-nutrients are often concentrated in peels and seeds (e.g. tomato, cucumber, eggplant)

Let’s take it step by step:

• Start by removing as many of the most harmful foods from your diet as possible. Depending on the severity of your acne and overall health (such as digestive symptoms or fatigue), you can adjust the level of restriction. 

Remember, small, consistent steps are more effective than drastic, unsustainable changes!

• Listen to your body and figure out what works best FOR YOU. We all have different sensitivities due to variations in enzymes and their activity. What’s beneficial for one person may not be for another.

Foods & Compounds Linked to Acne: What to Watch Out For

Research, including multiple studies and meta-analyses, has identified several dietary factors significantly correlated with acne:

• High-glycemic diet: Elevates insulin-like growth factor-1 (IGF-1), triggers hyperinsulinemia, and disrupts hormonal balance (especially androgens) [4,8].
• Milk: Especially cow’s milk stimulates sebaceous lipogenesis and inflammatory responses, promotes IGF-1 synthesis [4,8]. 

It is worth noting that the impact of dairy products is less clear and largely depends on their glycemic load and the type of milk. Microbial fermentation improves digestibility and may act as a probiotic.

• Coffee: Caffeine raises cortisol levels, increasing sebum production. Opt for decaf or limit intake to occasional, morning-only consumption.
• Vitamin B12: Be cautious with supplements; C. acnes utilizes B12 to produce an inflammatory molecules (porphyrin) [2].
• Contraceptive pills: Did you know that oral contraceptive pills have been linked to worsening acne? Additionally, they contribute to nutritional deficiencies and have been associated with an increased risk of inflammatory bowel diseases (e.g. Crohn's disease and ulcerative colitis) among other disorders [9]. 

Now, let’s shift our focus to what you can add to your plate. No doubt, you’ll be smiling again in no time!

3. Best Diet For Reducing Acne

Your acne-friendly diet should focus on anti-inflammatory and antioxidant-rich foods, helping to support immunity and hormonal balance through proper gut and liver function.

Here are some acne-friendly tips to include in your routine:

Lower The Glycemic Load Of Your Meals! 

This helps avoid the glucose spikes that, when repeated over time, lead to hyperinsulinemia and insulin resistance. We’ve been wrongly taught to make carbs the main component of every meal, with pasta and rice often taking centre stage. But they shouldn’t be the first thing on your plate.

• Make vegetables, protein and good fats the main guests on your plate.
• Add carbohydrates in moderate amounts, preferably before or after physical activity (whether it’s a workout, a walk, or even cleaning the house!).
• Follow this order: Start with vegetables, healthy fats, and/or protein before consuming carbohydrates or sugars (like dessert or fruits).
• A small but powerful trick: Have 1 or 2 tablespoons of organic apple cider vinegar in a glass of water before your meal; especially helpful if you’re indulging a little! Several studies support its positive effects on glycemic control and lipid profiles  [10].
• Nourish Your Hormones!

Lipids are crucial for maintaining your hormonal balance (and, just a reminder, hormonal imbalance is one of the key contributors to acne!). Fatty acids are the building blocks of many hormones, including those related to sexual health, metabolism, and stress. It’s especially important to include Omega-3 and Omega-6 fatty acids in your diet, as they’re considered “essential” (meaning your body can’t produce them on its own).

• Let’s Eat Anti-Inflammatory!
• Omega-3 Fatty Acids 

Particularly Eicosapentaenoic Acid (EPA) and Docosahexaenoic Acid (DHA) have anti-inflammatory properties that can help reduce acne lesions by lowering pro-inflammatory cytokine expression in sebocytes. A daily dose of 2000 mg has been shown to decrease acne lesions [11].

Great sources: Fatty Fishes (choose smaller ones to avoid heavy metal contamination), Cod Live Oil, Seaweed.

Some plant-based food can also be a good source of Omega-3, specifically Alpha-Linolenic Acid (ALA). e.g. Chia seeds, Flaxseed.

Warning: Omega-3 are highly sensitive to oxidation, so it’s best to avoid cooking them at high temperatures, and to store oils or ground versions in the fridge.

Other Good Fats: MonoUnsaturated and PolyUnsaturated Fats (including Omega-6)

For Cooking (heat-friendly): 

• Extra Virgin Olive Oil (rich in Oleic Acid and Antioxidants)
• Coconut Oil (contains Medium-Chain Triglycerides, MCTs)

Keep It Raw: 

• Borage Oil: A daily dose of 400 mg of Gamma-Linolenic Acid (GLA) has been shown to reduce acne lesions [11].
• Nuts and Seeds and their Oils (some are rich in antioxidant Vitamin E)

e.g. Macadamia, Walnut, Hazelnut, Almond, Pumpkin and Sunflower Seeds

Warning: Almonds are rich in anti-nutrients (phytates and oxalates; refer to Chapter 2).

Avocado (also high in Vitamin E)

 As you’ve probably noticed, nature has done a great job, many foods are both anti-inflammatory and antioxidant! Let’s dive into more below...

A Daily Shot Of Antioxidants!

The following compounds can help regulate sebaceous gland activity and reduce inflammation [4]:  

• Curcumin, found in Turmeric (add a pinch of pepper to make it bioavailable!)
• Epigallocatechin Gallate (EGCG), found in Green Tea
• Resveratrol, found in the skin of Red Grapes and Berries
• Genistein, found in Soy Products: a phytoestrogen that can regulate hormonal balance
• Silymarin, found in Milk Thistle: known for its liver-protective properties

In general, any antioxidant-rich food (including dark chocolate >70% and wine!) is likely to have a positive effect on acne. Just remember to balance the positive (antioxidants) with the negative (sugar, alcohol, etc.), adjusting your consumption in terms of quantity and frequency.

A Few Key Micronutrients You Should Include In Your Diet 

People with acne often lack the following essential micronutrients:

• Zinc: An anti-inflammatory and antioxidant mineral that supports immunity and helps limit the growth of C. acnes [12].

Zinc-rich foods: Oysters, Red Meat, Pumpkin and Sunflower Seeds, Whole Grains 

• Vitamin A: Crucial for skin health, regulating keratin production (which helps prevent clogged pores) [13].

Retinol-rich foods: Cod Liver Oil, Liver, Butter, Fish, Egg Yolk, Dairy Products

Provitamin A (β-carotene)-rich foods: Carrots, Sweet Potatoes, Pumpkin (think orange foods!)

• Vitamin D: Known for its immunomodulatory and anti-inflammatory properties, with a positive effect on sebaceous gland activity [14].

VitD-rich foods: Cod Liver Oil, Fatty Fishes, Fish Eggs, Eggs Yolk

• Vitamin E: Antioxidant, anti-inflammatory, has anti-seborrheic effect [13].

VitE-rich foods: Eggs, Green Leaves Of Vegetables, Tomatoes, Walnuts And Oils

• Selenium: Helps regulate sebum production and offers anti-inflammatory properties [13].

Selenium-rich foods: Brazil Nut, Fish, Red Meat

• Niacin (Vitamin B3): Supports sebum production regulation and has anti-inflammatory effects.

Niacin-rich foods: Yeast, Meat, Liver, Tuna, Coffee, Decaf, Nuts, Grains

Food Supplements Can Be Your Best Mates!

Food supplements are great allies in helping you speed up and strengthen your healing journey. As you’ve seen in previous sections of this article, you’ll understand how and why our supplements are a perfect fit for managing acne.

At My Way Up, our mission is simple: we offer science-backed solutions to heal your symptoms from the inside and for good!

Let’s dive into our top picks for tackling acne:

• One Product For A 360° Approach

Skin + Gut™ takes a holistic yet targeted approach to fight acne, combining essential nutrients, minerals, and botanical extracts that improve both skin and gut health. Here's how it works:

• Detoxification (Burdock Root Extract)
• Blood Sugar Regulation (Chromium)
• Gut Health (Saccharomyces boulardii; probiotic yeast)
• Sebum Production Regulation (Vitamin B5)
• Anti-Inflammatory Support (Zinc from two bioavailable, well-tolerated sources: Polaprezinc and Zinc Gluconate)
• Skin Repair & Balance (Copper, β-carotene, Polaprezinc) 
• Immunity Boost (Vitamin D)
• Extra Support With A Complete Routine

Our Complete Skin Clear System includes Skin + Gut™, Organic Liver and Collagen Restore; three products for maximum support. 

Adding Collagen to your routine helps improve your skin structure and balance. Collagen Restore also contains Bimuno Galactooligosacharides (GOS), a selected prebiotic known to improve gut health. These GOS are fermented selectively by beneficial members of your microbiota (especially Bifidobacteria), promoting their growth and the production of beneficial metabolites (SCFAs like butyrate) [15,16].

Organic Liver is the perfect addition to fight micronutrient deficiencies caused by poor diets. By “poor diet”, we mean not only unhealthy eating habits but also “supposedly healthy” diets affected by soil depletion, which impacts the quality of products on the market. If you're not keen on liver, this capsule is your golden solution, filled with bioavailable minerals and vitamins.

Chronic Stress? We’ve Got You Covered

Chronic stress often leads to high cortisol levels, which directly affect sebum production, disrupt gut health, and mess with hormonal balance, triggering inflammatory processes.

 Gut – Brain is an integrative solution that combines adaptogens (Rhodiola, Ashwagandha), calming herbs (Chamomile, Lemon Balm), and key nutrients (Magnesium, Saffron, Ginger) to support cortisol management, stress relief, and emotional balance.

4. Additional Tips: Last But Not Least!

• Be patient: Skin turnover takes 28-30 days in adults. Also, healing your gut is a journey, while you may notice early improvements, achieving long-term balance can take months.
• Stay consistent: Small steps over time lead to lasting change.
• Trust in your body’s healing power: After the balance restoration period, you'll likely be able to reintroduce more variety into your diet and enjoy occasional indulgences that you’ll handle with ease.
• Don't forget to sleep! Sleep deprivation (less than 8 hours) has been identified as a risk factor for acne in a recent meta-analysis [8]. Indeed, sleep is essential for your balance, recovery, and healing.