Whey protein comes from the liquid portion of milk that separates during cheese production. It's widely used to support muscle gain, recovery, and general nutrition. However, many people report an unexpected side effect: acne.

Research has explored the possible link between whey protein and acne, suggesting hormonal shifts and increased oil production may play a role. Below, we break down the facts, findings, and how to reduce your risk.

Does Whey Protein Cause Acne?

Some people may be sensitive
Whey protein can worsen or trigger acne in certain individuals. Though the exact mechanism isn't fully understood, it's believed that whey influences hormone levels that affect the skin.

Role of IGF-1 hormone
Whey protein increases insulin and insulin-like growth factor-1 (IGF-1). IGF-1 contributes to muscle repair, but it also encourages the skin to produce more sebum (oil) and skin cells, which can clog pores and support bacterial growth—leading to breakouts.

What The Research Shows

Mixed evidence

  • A study of over 200 males suggested that whey users were three times more likely to develop acne.

  • Another small 60-day study noted worsening skin conditions in some women taking whey protein, even those without prior acne issues.

  • However, a six-month study found no significant link, though some saw minor changes.

Who Is Most Affected?

People with pre-existing acne
Those who already deal with breakouts may see their acne worsen when using whey.

Individuals with dairy sensitivity
People who react poorly to dairy may experience inflammation, which can manifest on the skin.

Those with hormonal acne
Because whey can affect hormones, people prone to hormonal imbalances may be at greater risk.

Other Common Acne Triggers

Why acne happens
Acne occurs when dead skin cells, oil, and bacteria block pores. This blockage causes inflammation and various forms of acne, such as blackheads, whiteheads, and pustules.

Additional contributors

  • Genetics

  • Hormonal changes (puberty, menstruation, pregnancy)

  • Certain medications

  • High humidity or pollution

  • Stress and sleep deprivation

  • Skin care products that clog pores

Dairy And Acne: What's The Link?

Milk may affect skin
Though milk doesn’t cause acne directly, hormones and proteins in dairy may increase breakout risk.

Skim milk and acne
A review found that milk drinkers were 16% more likely to have acne, with skim milk increasing the odds by 24%. Hormones and added proteins like whey may contribute.

Try cutting dairy
Some people see skin improvement after reducing or eliminating dairy. Others opt for fermented dairy like yogurt or plant-based alternatives.

Contaminants In Protein Supplements

Hidden dangers
Some protein supplements may contain anabolic steroids or similar compounds, even if not disclosed. These can elevate testosterone, increasing oil production and acne.

Heavy metals
Lead, mercury, cadmium, and arsenic have been found in certain supplements. These can lead to inflammation and affect skin health if consumed regularly.

How To Use Whey Protein Without Breaking Out

Pick quality supplements
Use third-party-tested products with certifications like NSF Certified for Sport, Informed Choice, or USP.

Read the labels
Avoid artificial sweeteners, fillers, and sugars. These can all irritate the skin or increase inflammation.

Stick to serving sizes
More protein doesn't always mean better results. Follow recommended guidelines and avoid overdosing.

Watch your skin
Track changes after starting whey. If your skin worsens, consider switching to a non-dairy protein source.

Eat anti-inflammatory foods
Balance whey intake with omega-3-rich foods like salmon and walnuts. Leafy greens can also help fight inflammation.

Alternatives To Whey Protein

Other protein sources

  • Pea, soy, and hemp-based powders

  • Collagen peptides

  • Whole foods: eggs, fish, poultry, legumes, and seeds

These can help you meet protein goals without dairy-related risks.

A Quick Review

Whey protein can be beneficial for building muscle and meeting nutritional needs, but it may worsen acne in some people due to its effects on hormones and oil production. While research is mixed, those with acne-prone or sensitive skin may want to consider plant-based protein powders or ensure they’re using clean, third-party-tested whey products.

Balancing your intake with anti-inflammatory foods and monitoring skin reactions can help you enjoy whey protein without compromising your skin health.