Acne affects millions worldwide, showing up as pimples on the face, neck, chest, or back. While genetics, hormones, and inflammation play major roles, diet has become a big focus of research. One of the most debated foods is dairy. Some studies suggest milk and other dairy products may increase the risk of acne, but the science isn’t conclusive.

Why Dairy Might Contribute To Acne

Dairy may not directly cause acne for everyone, but it could influence skin health through hormones and inflammation.

  • Protein content and hormones: Milk is made of about 80% casein and 20% whey. Casein raises insulin-like growth factor 1 (IGF-1), which enlarges pores, boosts keratin, and stimulates oil production—three factors that can clog pores. Whey protein also increases insulin, which indirectly elevates IGF-1.

  • Inflammatory response: In some people, especially those with lactose intolerance or milk sensitivity, dairy may cause inflammation through the gut. Since acne is an inflammatory condition, this reaction may worsen breakouts.

Interestingly, fermented dairy such as kefir or yogurt may actually reduce inflammation for some people.

How Different Dairy Products Affect Acne

Not all dairy products affect the skin the same way. Research suggests different levels of acne risk:

  • 2+ glasses of milk per day – 43% higher risk

  • 1 glass of milk per day – 41% higher risk

  • Yogurt – 36% higher risk

  • Low-fat/skim milk – 32% higher risk

  • Any milk (general) – 28% higher risk

  • Whole milk – 22% higher risk

  • Cheese or full-fat dairy – 22% higher risk

These numbers show trends but not guarantees. Many studies had limitations, so more research is needed.

Should You Cut Out Dairy?

Eliminating dairy might improve acne for some people, but it isn’t a universal solution. Removing dairy without medical advice could increase your risk of calcium deficiency.

Calcium is vital for strong bones, nerve signaling, blood clotting, and hormone balance. A single cup of low-fat yogurt can provide about 32% of your daily calcium needs. Without dairy, you’d need to rely on foods like sardines, spinach, or fortified plant milks.

If you suspect dairy affects your skin, talk with a healthcare provider before cutting it out. They can guide you on safe alternatives and ensure you’re still meeting nutritional needs.

Other Causes Of Acne

Even if dairy plays a role for some, it’s rarely the only factor. Common acne triggers include:

  • Genetics and family history

  • Hormonal shifts (puberty, menstrual cycle, pregnancy)

  • Certain medications

  • Skincare or makeup products that clog pores

  • Environmental pollutants

  • Imbalances in the gut or skin microbiome

Tips For Managing Acne

Simple lifestyle and skincare habits can reduce breakouts:

  • Wash your face gently twice a day and after sweating

  • Moisturize with a non-comedogenic product

  • Avoid overwashing or harsh scrubbing

  • Remove makeup before sleeping

  • Don’t share makeup applicators

  • Resist popping pimples to avoid scarring

  • Manage stress through relaxation techniques

  • Consult a dermatologist for persistent or painful acne

A Quick Review

Some studies link dairy consumption with acne, especially milk, but the evidence isn’t definitive. If dairy is a personal trigger, reducing intake may help. However, removing dairy completely without guidance can lead to calcium deficiencies. A dermatologist or healthcare provider can help determine whether dairy is affecting your skin and create a safe, effective acne management plan.