One of the most mentally challenging (and sometimes even physically painful) PCOS symptoms I personally struggled with was my severe hormonal acne, especially during my early 20s. Being completely honest, it had a huge negative impact on almost all aspects of my life, particularly on my confidence, self-esteem, mood and social life.
While I wish my skin didn’t dictate how I felt all the time back then, the truth is that it is a very emotional matter and I completely understand how hard it can be if you’re struggling with the same issue. Fortunately, there’s always a light at the end of the tunnel and if I managed to completely heal my acne and clear my skin, I’m sure that you can too!
That’s why I decided to share my own story and tell you exactly what I did to cure PCOS acne and keep it under control. I’ll give you my best tips on things that worked for me, but please bear in mind that we are all different and that there is no ‘one size fits all’ solution when it comes to acne.
Nonetheless, I hope that you’ll find this article helpful and that at least some of the tips will help you on your own acne-healing journey. I personally found these types of posts to be the most valuable when I was battling my acne and looking for more natural solutions.
So here’s exactly what I did to heal my acne naturally:
- Understanding the root cause of PCOS acne
- Changing my diet
- Taking dietary supplements
- Changing my lifestyle
- Using appropriate skincare
- Knowing my triggers
1. Understanding the root cause of PCOS acne
One of the most important things to do when combating PCOS-induced acne is to understand and address the root cause of this complex condition. Perhaps the most valuable lesson I learned was understanding that PCOS acne is not really a skin disorder that needs to be treated but that it’s rather a reflection of what’s going on inside of my body (a symptom of hormonal imbalance).
That’s why focusing only on topical treatments and skin medication won’t lead to long-term results and that’s why it never worked for me (I tried all of the conventional treatments including antibiotics, birth control pills, topical treatments and other temporary solutions). If you want to get rid of hormonal acne permanently, it is essential you start healing your body from within.
The good news is that there are so many great PCOS-related resources nowadays (way more than when I was diagnosed) so you can access this information easily. You can find more details about the root cause of PCOS acne and how to address it in my previous article ‘PCOS Acne Explained & How To Treat It Naturally‘.
In summary, these are the primary root causes of PCOS acne you need to address:
- Insulin resistance (impaired glucose tolerance & high levels of insulin)
- Hyperandrogenism (high levels of androgens – the ‘male hormones’)
- Inflammation (chronically elevated inflammatory markers)
- Chronic & oxidative stress (high levels of cortisol & free radicals)
Pro tips:
- Get tested – get your hormones and other important health metrics tested regularly so you can better understand your condition, find appropriate treatment strategies and track your progress
- Work with a professional – PCOS is a complex condition that can become very overwhelming so having access to the right information, tests and moral support can be a life-changer in your journey
- Keep learning – always seek more information about your condition as there’s no one else who cares about your health more than you and the science on PCOS is ongoing
2. Changing my diet
Once I educated myself about the real cause of my acne and adopted a more holistic approach to health, it became clear that what I needed to do next was to balance my hormones and reduce inflammation in the body.
Although there are so many different factors affecting these aspects of health (such as sleep, stress, exercise, toxins) diet is perhaps the easiest (and most effective) to start with (or at least it was for me). That’s because with the right dietary choices you can massively improve your blood sugar regulation and insulin resistance (as well as inflammation).
Since insulin resistance is the major driver of PCOS and hyperandrogenism in most women with this condition (find out more about it here: ‘PCOS Insulin Resistance Explained & How To Reverse It’), changing your diet can be a great first step in your hormone-balancing journey.
I personally found the biggest improvements in my skin after making certain changes in my diet which is also why decided to complete my master’s degree in nutritional science (yes, it was that life-changing). You can find my top nutrition tips for PCOS here: ‘The Best PCOS Diet (Ultimate Guide)’.
Even though I didn’t have the knowledge back then and it took me a while to figure out what was the best dietary strategy for me, here’s a quick summary of the most important things I changed.
- Eating primarily whole foods (or minimally processed)
- Eliminating processed foods (especially ultra-processed)
- Prioritizing protein (with every meal)
- Prioritizing healthy fats (with every meal)
- Reducing my carbohydrate intake (opting for low GI)
- Eliminating dairy products (common acne trigger)
- Eliminating gluten (common inflammation trigger)
- Drinking more fluids (water, tea, unsweetened beverages)
- Limiting alcohol (opting for better options)
- Eating more anti-inflammatory foods (veggies, seeds, nuts, fruits, herbs, spices)
- Eating more probiotic and prebiotic foods (fermented foods, high-fiber foods)
- Intermittent fasting (16/8 protocol)
Don’t worry if this might seem like a lot as I definitely didn’t change everything overnight. I started quite slowly by excluding some of the most common acne triggers from my diet (dairy, gluten, sugar, inflammatory oils) and by finding some better alternatives which made the whole process much easier.
Pro tips:
- Restore your taste buds – try to cut down on sugar and ultra-processed foods for some time (at least 2 weeks) to restore your taste buds and lower your tolerance to sweetness (it was one of the best changes I made in my diet)
- Cook from scratch – learning how to cook from whole single-ingredient foods is one of the most valuable skills you can adopt to achieve your health goals (it was another game-changer for me)
- Be patient – don’t expect any overnight results, keep in mind that your body is a complex system that doesn’t like rapid changes – it usually takes several weeks before you start seeing results (stick to your new dietary habits for at least 6 weeks)
- Find alternatives – replacing some foods and dietary habits with healthier alternatives is one of the most effective methods you can use, it doesn’t make you give up any of your enjoyments completely and it makes the process of habit change much easier
Read more:
‘Best Milk & Milk Alternatives For PCOS (The Ultimate Guide)‘
‘The Best Flours For PCOS & How To Use Them‘
‘The Best & Worst Sweeteners For PCOS (Complete List)‘ - Monitor your blood sugars – keep a food diary and track your blood sugar levels (and other valuable data) to know how you respond to different dietary strategies (CGM is currently the most accurate tool but a simple finger prick will also do)
Read more: ‘TOP 5 Smart Devices To Monitor & Manage PCOS‘
3. Taking dietary supplements
Another thing I consider life-changing in my PCOS acne journey was the implementation of certain dietary supplements. While I agree that some of them really do work, you shouldn’t think of dietary supplements as some magic pills that will make your acne go away overnight (without changing anything else).
Supplements, on their own, are not a cure and many of them won’t even do much without relevant lifestyle changes. That’s why I wanted to point out that changing your diet should be your primary focus and that dietary supplements are only a part of the equation. Nonetheless, they can be a very effective tool once you know how to tailor them to your needs.
I tried a bunch of different supplements, herbs and superfoods but not all of them worked for me. The annoying thing about supplements is that it takes at least 3 months before you start seeing results and if you take lots of them at once, you can hardly tell which ones work and which don’t. I, luckily, managed to figure it out in the end but it took me way too long.
If you want to simplify and speed up this process I highly recommend getting your blood tests done first to know exactly what your hormone levels look like and if you have any nutrient deficiencies. Trust me, it’s much easier to know exactly which hormones and nutrients are out of whack and which supplements are most likely to be effective.
That being said, it might take a bit of experimenting on yourself as we all respond to different strategies differently. I learned this through a lot of tries and errors and here’s what I found out.
Supplements that worked for my PCOS acne:
a) Herbs
- Spearmint leaf (as tea)
- Vitex (in capsules)
- Saw Palmetto (in capsules)
- Berberine (in capsules)
- Licorice root (as tea/extract)
- Reishi (in powder)
- Cinnamon (as a spice)
- Turmeric (as a spice)
b) Nutrients
- Inositol (in powder)
- Zinc (chelated)
- Vitamin D (D3)
- Magnesium (glycinate/citrate)
- Omega-3 (as fish oil)
- NAC (in capsules)
- Probiotics (customized to my microbiome)
Supplements that didn’t work for my PCOS acne:
- Maca root (broke me out)
- Biotin (great for hair growth but made my skin worse)
- Selenium (broke me out)
There’s definitely no need to take all of these supplements (especially at once) and it’s always best to work with a professional that can help you develop your personalized supplemental plan based on your blood results and needs. However, I thought it might be helpful to share my own experience.
Read more: ‘TOP 5 Smart Devices To Monitor & Manage PCOS‘
Pro tips:
- Be patient – be consistent with taking your supplements and remember that it might take up to 3 months before you notice any changes (stick to a new supplement for at least 3 months)
- Get tested – having relevant lab tests is an essential starting point for finding the right dietary supplements (and the right doses) for you (especially when it comes to nutrient deficiencies and dysbiosis)
- Work with a professional – dietary supplements need to be specifically tailored to your needs and seeking professional help is one of the best ways to ensure you’re doing it right (you don’t have to figure out everything on your own)
- Keep a diary – make sure you keep a track of what and when you started taking to know exactly what works and what doesn’t for you (trust me, it can be difficult to connect the dots after a 3-month period)
4. Changing my lifestyle
Besides diet, there are other equally important lifestyle factors (sleep, exercise, stress, environmental toxins) that can have a huge impact on your hormones and PCOS acne. However, these might be a bit more challenging to change since it’s really difficult to just ‘stress less’ and ‘exercise more’ when your energy levels are out of balance and your acne is the main source of your anxiety.
For this reason, I highly recommend starting with your diet as balancing your blood sugar levels can drastically improve your energy levels (so you’re more likely to exercise), mood (so you’re less stressed), and even sleep quality (so you recover quicker). Since all of these factors are interconnected (they all affect each other) you’ll soon find out that making better lifestyle choices gets easier over time.
While it’s definitely not the only way to make sustainable lifestyle changes (you can start with pretty much any area), it was exactly what I did and what worked for me. Once I changed my diet and started feeling better I had more motivation and energy to start working out on a regular basis.
Regular exercise, in turn, drastically helped improve my sleep quality (extremely important for hormone regulation) and manage stress (one of the most difficult things to do). As a result, I started seeing massive improvements in my skin (as well as other PCOS symptoms) which kept me motivated to stick to my new lifestyle habits.
Here’s what other lifestyle changes I made:
- Exercise (moving my body daily – walking/strength training/cardio/yoga/sports)
- Sleep (aiming for at least 8hr/night)
- Stress management (walking, yoga, breathing techniques, friends)
- Environmental toxins (minimizing EDC-containing products)
Read more: ‘What Is The Best Exercise For PCOS & Why?‘
Pro tips:
- Start slow – start changing one thing at a time and be consistent with it to develop healthy and long-lasting habits (changing everything at once can be super overwhelming and not effective for most people)
- Be consistent – prioritize consistency over perfection as you’re in it for the long run (it’s a marathon, not a sprint)
- Find what works for you – try different strategies and find what best works for you, you can get ispired by others but keep in mind that there is no one universal strategy that will work for everyone
5. Using appropriate skincare
In terms of skincare, there are definitely some powerful products that also helped improve my acne and heal my skin. But again, I wouldn’t rely on topical treatments as my primary strategy (always focus on balancing your hormones first).
That being said I know exactly the urge to ‘do something about it now’ in a hope of some quick results. While you need to be patient as restoring your hormonal balance through lifestyle changes will definitely take some time (at least a few months) using appropriate skincare is equally important.
First of all, I highly recommend opting for more ‘natural skincare products’ that are free from fragrances, perfumes, parabens and other potentially harmful toxins that may contribute to hormone imbalances (your skin absorbs up to 60% of what you put on it, including EDCs).
You may also want to avoid skincare products that are comedogenic as they usually contain oils, waxes, esters and other pore-clogging ingredients that may contribute to bacteria overgrowth and trigger acne. Additionally, try to look for products containing active ingredients that have been shown to be effective at reducing acne (such as benzoyl peroxide, sulfur, salicylic acid, retinol).
You can find a full list of my top skincare products for PCOS acne here: ‘The Best Skincare Products For PCOS & Hormonal Acne‘.
However, here’s a list of some of the biggest skincare game-changers for my acne:
- Sulfur soap (face wash/mask)
- Bentonite clay/Charcoal (mask)
- Salicylic acid (spot treatment)
- Nizoral shampoo (face wash/mask)
- Tea tree oil (spot treatment)
- Witch hazel (toner)
- Zinc ointment (scar treatment)
- Niacinamide (serum)
- Hyaluronic acid (moisturizer)
- Retinol (serum)
Pro tips:
- Use ingredient checkers – you can check the content of almost any product online to find any potential endocrine disruptors, allergens or other irritating ingredients, I like using INCIDecoder and Sezia for skincare
- Moisturize – don’t skip the moisturizing step as keeping your skin hydrated is extremely important for healing acne and preventing scarring
- Double cleanse – always double cleanse your skin (especially in the evening) to remove all bits of makeup, dirt, oils and bacteria that could clog your pores and trigger new breakouts
Read more: ‘5 Best Face Washes For PCOS Acne‘ - Keep it simple – keep your skincare routine simple and don’t use too many layers of products that aren’t completely necessary, try not to overcomplicate it (especially if your skin is sensitive)
- Use appropriate makeup – your makeup selection is equally important as your skincare, you can find a list of my favorite non-toxic PCOS-friendly products here: ‘The Best Makeup Products For PCOS & Hormonal Acne‘
- Wash your hands – keep your hands (and other skincare applicators) clean and make sure you always wash them before starting your skincare routine
- Don’t pick your face – perhaps the most difficult but the most important thing is not touching and picking your face, but it really stops bacteria from spreading and helps prevent infection and scarring
6. Knowing my triggers
PCOS is a life-long condition and while I was able to fully reverse most of my symptoms (including hormonal acne) it doesn’t mean that I’m ‘permanently cured’ and that I will never experience these issues again. The opposite is true.
I now understand that PCOS needs to be continuously managed if I want to stay acne-free (as well as other symptoms-free). The best way to do so is to make sustainable long-term lifestyle changes, listen to your body and know your triggers. It might take some time but once you get to know your body and its ‘clues’ better, it becomes much easier to keep your acne in control.
Since I was able to identify my acne triggers (including foods, supplements, skincare ingredients, lifestyle habits) I now know exactly how to keep my skin clear and acne-free in the long run. I highly recommend you do the same as we all have different sensitivities and unique bodies that may react to completely random triggers (they don’t need to be necessarily ‘bad’ for everyone).
While you should always consider your personal circumstances and listen to your own body, here I some things that I found triggering to my skin:
a) Foods
- Dairy (my biggest acne trigger)
- Gluten (mostly wheat)
- Refined sugars/grains (break me out the next day)
- Inflammatory oils (vegetable/seed/omega-6 rich)
- Alcohol (always breaks me out)
- Peanuts (especially peanut butter)
- Brazil nuts (only when I have too many)
- Citrus fruits (unfortunately all types)
- Raw tomatoes (cooked are ok)
- Grapes (when I have too many)
b) Skincare
- Oils (mostly in moisturizers/serums)
- Chemical & physical peels (only when overused)
- Undercleansing (must double cleanse)
- Layering (using too many products)
- Inappropriate makeup (heavy foundations/too many layers)
- Inappropriate hair products (trigger breakouts around the hairline)
c) Lifestyle
- Stress (most difficult to control)
- Sleep deprivation (when I sleep less than 7hrs)
- Lack of movement (when my blood flow is poor)
- Traveling (hard to control)
- Lack of sunshine (especially in winter months)
d) Supplements
- Maca root (breaks me out)
- Biotin (works for hair growth, not for my skin)
- Selenium (breaks me out)
Pro tips:
- Keep a diary – a skin diary is a great tool that can help you identify potential triggers in your skincare/diet/lifestyle so you can better understand your individual needs and choose accordingly
- Analyze your data – use your collected data to identify your triggers and better understand your body’s responses
- Go all in – once you recognize your triggers, try to eliminate them completely (for at least some time) to see how much your condition improves
- Know your limits – it’s not always necessary to avoid your triggers completely (and forever) but it’s important to know your own limits of how much you can get away with (it’s different for everyone)
Key takeaways:
- Keep learning & educating yourself
- Get as many labs, tests & measurements as possible
- Seek professional help & support
- Start with changing your diet
- Keep a skin diary & track your progress
- Know your triggers & personal limits
- Be patient & stay consistent
Resources:
- Archer, J. S., & Chang, R. J. (2004). Hirsutism and acne in polycystic ovary syndrome. Best practice & research. Clinical obstetrics & gynaecology, 18(5), 737–754. https://doi.org/10.1016/j.bpobgyn.2004.05.007
- Del Rosso, J. Q., Gold, M., Rueda, M. J., Brandt, S., & Winkelman, W. J. (2015). Efficacy, safety, and subject satisfaction of a specified skin care regimen to cleanse, medicate, moisturize, and protect the skin of patients under treatment for acne vulgaris. The Journal of clinical and aesthetic dermatology, 8(1), 22–30. Available at: https://pubmed.ncbi.nlm.nih.gov/25610521/
- Diamanti-Kandarakis, E., Papalou, O., & Kandaraki, E. (2022). Endocrine-disrupting chemicals and PCOS: A novel contributor in the etiology of the syndrome. In Polycystic Ovary Syndrome (pp. 227-244). Elsevier. https://doi.org/10.1016/B978-0-12-823045-9.00015-8
- Gainder, S., & Sharma, B. (2019). Update on Management of Polycystic Ovarian Syndrome for Dermatologists. Indian dermatology online journal, 10(2), 97–105. https://doi.org/10.4103/idoj.IDOJ_249_17
- González-Saldivar, G., Rodríguez-Gutiérrez, R., Ocampo-Candiani, J., González-González, J. G., & Gómez-Flores, M. (2017). Skin Manifestations of Insulin Resistance: From a Biochemical Stance to a Clinical Diagnosis and Management. Dermatology and therapy, 7(1), 37–51. https://doi.org/10.1007/s13555-016-0160-3
- Housman, E., & Reynolds, R. V. (2014). Polycystic ovary syndrome: a review for dermatologists: Part I. Diagnosis and manifestations. Journal of the American Academy of Dermatology, 71(5), 847.e1–858. https://doi.org/10.1016/j.jaad.2014.05.007
- Juhl, C. R., Bergholdt, H., Miller, I. M., Jemec, G., Kanters, J. K., & Ellervik, C. (2018). Dairy Intake and Acne Vulgaris: A Systematic Review and Meta-Analysis of 78,529 Children, Adolescents, and Young Adults. Nutrients, 10(8), 1049. https://doi.org/10.3390/nu10081049
- Ju, Q., Tao, T., Hu, T., Karadağ, A. S., Al-Khuzaei, S., & Chen, W. (2017). Sex hormones and acne. Clinics in dermatology, 35(2), 130–137. https://doi.org/10.1016/j.clindermatol.2016.10.004
- Keen, M. A., Shah, I. H., & Sheikh, G. (2017). Cutaneous Manifestations of Polycystic Ovary Syndrome: A Cross-Sectional Clinical Study. Indian dermatology online journal, 8(2), 104–110. https://doi.org/10.4103/2229-5178.202275
- Kucharska, A., Szmurło, A., & Sińska, B. (2016). Significance of diet in treated and untreated acne vulgaris. Postepy dermatologii i alergologii, 33(2), 81–86. https://doi.org/10.5114/ada.2016.59146
- Lause, M., Kamboj, A., & Fernandez Faith, E. (2017). Dermatologic manifestations of endocrine disorders. Translational pediatrics, 6(4), 300–312. https://doi.org/10.21037/tp.2017.09.08
- Marx, T. L., & Mehta, A. E. (2003). Polycystic ovary syndrome: pathogenesis and treatment over the short and long term. Cleveland Clinic journal of medicine, 70(1), 31–45. https://doi.org/10.3949/ccjm.70.1.31
- Moran, L. J., Hutchison, S. K., Norman, R. J., & Teede, H. J. (2011). Lifestyle changes in women with polycystic ovary syndrome. The Cochrane database of systematic reviews, (2), CD007506. https://doi.org/10.1002/14651858.CD007506.pub2
- Ramezani Tehrani, F., Behboudi-Gandevani, S., Bidhendi Yarandi, R., Saei Ghare Naz, M., & Carmina, E. (2021). Prevalence of acne vulgaris among women with polycystic ovary syndrome: a systemic review and meta-analysis. Gynecological endocrinology : the official journal of the International Society of Gynecological Endocrinology, 37(5), 392–405. https://doi.org/10.1080/09513590.2020.1859474
- Zhao, J., Wang, Y., Jiang, L., & Mu, Y. Z. (2020). The application of skin care product in acne treatment. Dermatologic therapy, 33(6), e14287. https://doi.org/10.1111/dth.14287