Abbey Sharp

We take a look at the common causes of period weight gain, how much is normal, and how you can minimize these effects during that time of the month.

Folks, you don’t need me to tell you that getting your period is a royal pain – literally. In the days leading up to your period not only are you feeling all the feels, but you’re so exhausted that no amount of sleep is enough, your appetite is fluctuating like crazy, you’re crampy and bloated, and oh – is that a breakout I see? Fan-freaking-tastic.

It’s hard to believe that us menstruating people have to experience this roller coaster of physical and emotional symptoms on a monthly basis. But alas – we do it and we carry on with our day-to-day lives like it ain’t no thang.

Now, I am sure that many of you reading this are no stranger to the symptoms I’ve just described, and it is by no means an exhaustive list. As a result of the bloating and food cravings that ensue during this time, one of the most common concerns that I get asked about when it comes to menstruation is period weight gain. While the waist band on your pants may feel tighter in around that time of the month – do you actually gain weight while on your period? And if so, how much?

So, we breakdown what is really going on with the extra weight on board during the time of the month and how you can minimize the discomfort.

IS PERIOD WEIGHT GAIN NORMAL?

I want to start off by saying that period weight gain is 100% normal. In fact, it is also perfectly normal for your weight to fluctuate on a daily basis, regardless of whether or not it’s your time of the month. But I totally get that the bloating and feeling of weight gain around the time of your period can feel especially prominent and uncomfortable.

While everybody is different, on average, most people gain approximately 3-5 pounds during their period which should typically go away about a few days after your period starts. This is because you’re unlikely to actually gain any body fat during your period (assuming that you don’t experience any drastic changes in your eating and activity level). Instead, the temporary period weight gain is attributed to the natural hormonal fluctuations and PMS symptoms that can leave you feeling bloaty and uncomfortable.

With that said, let’s briefly break down the culprit behind the weight fluctuations we experience during our period – aka our lovely hormones.

HORMONAL FLUCTUATIONS

Throughout our menstrual cycle, our hormones are fluctuating like cray cray. This is all in an effort to prepare our womb for fertilization. But unless you are actively trying to conceive, rather than welcoming a sweet little babe into the world, we welcome something a little less cute and a little messier into our underpants. If you need a bit of a refresher from sex-ed class from many moons ago, here is a brief summary of what goes down during the four phases of the menstrual cycle.

1. Menstruation – involves the shedding of the uterine lining in the absence of pregnancy (aka our dear aunt flow, the crimson wave, whatever you wanna call it).
2. Follicular phase – this phase overlaps with menstruation and triggers the ovaries to begin preparing an egg for ovulation.
3. Ovulation –the egg is released from the ovary and is ready for fertilization. 
4. Luteal phase – if an egg is not fertilized, this phase initiates the deterioration of the corpus luteum and prepares for shedding of the uterine lining during menstruation.  

When it comes to period weight gain, specifically, the key hormonal players are – progesterone and estrogen. These two hormones fluctuate the most during the luteal and follicular phase, which is the period of time when we tend to feel the most uncomfortable. Let’s take a closer look, shall we?

Luteal phase – progesterone & estrogen peak and drop

The luteal phase occurs after ovulation and before the follicular phase/menstruation and typically lasts for 12-14 days. Progesterone is the dominant hormone in this phase and will increase and peak around halfway through the luteal phase. Estrogen will also increase, albeit to a lesser degree than progesterone.

The increase in progesterone helps to thicken the uterine wall in preparation for the implantation of a fertilized egg. However, if an egg is not fertilized, progesterone and estrogen levels start to decline which will then trigger menstruation. The fluctuation in progesterone is associated with the common symptoms of PMS that most people tend to experience such as mood changes, breast tenderness, headaches, bloating, thirst and appetite changes, acne etc.

Follicular phase – low estrogen and progesterone

The follicular phase begins from the first day of menstruation until the beginning of ovulation and lasts for an average of 16 days.  Estrogen is the dominant hormone here, and during the early stages of the follicular phase progesterone and estrogen levels are at an all-time low. But as the ovaries begin to prepare an egg for fertilization, estrogen levels start to rise which peaks just before ovulation. This is usually around the time nearing the end of our period when we start to feel better and back to normal.

COMMON CAUSES OF PERIOD WEIGHT GAIN

So now that we know the basics of how our hormones fluctuate around our periods, what the heck does any of this have to do with period weight gain anyhow?

As mentioned, while it is unlikely that you will gain body fat during your period, it is common for most menstruating people to experience temporary period weight gain. This is because the fluctuations in progesterone and estrogen during the luteal and follicular phase increase the likelihood of experiencing uncomfortable physical symptoms such as water retention, constipation, and increased appetite – all of which can result in modest period weight gain.  

Water Retention

In the words of Cady Heron from Mean Girls – “It’s just water weight”. Water retention is one of the most common symptoms of PMS and affects 92% of individuals who menstruate.  In fact, water retention can cause weight fluctuations by as much as 2-4 pounds. This is because progesterone and estrogen are involved in fluid regulation. As a result, the hormonal fluctuations during the luteal and follicular phase causes our bodies tissues to accumulate more water. This results in swelling and puffiness in the breasts, stomach, face, and extremities.

In addition, progesterone is also involved in the activation of aldosterone which causes the kidneys to retain water and salt. As a result, aldosterone levels increase during the luteal phase which also contributes to water retention. So even though water retention can give the appearance of weight gain, one 2014 study confirmed that individuals experiencing water retention during their period, did not experience significant weight changes throughout the rest of their menstrual cycle.

In other words, water retention does not have a significant impact on overall weight. So, keep in mind that any water retention or swelling that you experience is likely to be more intense during the early days of your period but should quickly decrease afterwards.

Digestive Stress

You know those days leading up to your period when you can’t really remember the last time you visited the bathroom to take a #2? Yeah, we have progesterone to thank for that.

The increase in progesterone about a week before the arrival of your period can result in “prolonged transit time”. In other words, progesterone slows down the rate of digestion which can leave you feeling a wee bit constipated. Feeling backed up around the time of your period is very common among people who menstruate, with one 2014 survey reporting that 73% of participants experienced GI symptoms such as gas and constipation before and during their period.

With that said, the resulting discomfort of constipation can make you feel like you’ve gained a few extra pounds leading up to your time of the month. However, this should quickly resolve itself once progesterone levels decline and your bowel movements become regular once again (Hellooo period poops, am I right?!).

Food Cravings & Metabolic Rate

If you tend to feel hungrier than usual during the days leading up to your period, not to worry – there is actually a scientific explanation for that. Progesterone is an appetite stimulant, which means that you may experience increased hunger right before your period when progesterone is at its peak (aka the luteal phase).

On the other hand, estrogen suppresses appetite which means that your baseline hunger levels should return back to normal a few days after your period starts and estrogen levels start to increase (aka the follicular phase).

It’s also worth noting that progesterone is not the only factor influencing our revved-up appetites. Serotonin, an important neurotransmitter that controls our mood and appetite, is regulated by and has a direct relationship with estrogen. Meaning, that when estrogen drops before and during the early days of our periods, so too does serotonin. This results in not only an increase in appetite, but it is also to blame for our crappy moods. With that said, research also suggests that the drop in serotonin can increase food cravings, specifically for carbohydrate-rich foods. This is because when you’re craving carbs, you’re actually craving foods that increase serotonin production.

One theory behind the serotonin-boosting effects of carbohydrates is that it acts as a shuttle for tryptophan to get into the brain. Tryptophan is an amino acid that is directly involved in the production of serotonin. Therefore, the more tryptophan available in the brain the more serotonin we are able to produce. So even though carbs are not directly involved in serotonin production, they provide an important step to increase the circulation of tryptophan.

Considering the appetite stimulating effects of fluctuating progesterone and serotonin, it’s no surprise that studies have shown that menstruating people tend to eat more calories during the luteal phase compared to the follicular phase. It is during this phase that people also tend to experience increased food cravings for sweet and salty foods (which may also further exacerbate water retention).

However, despite the increase in appetite during the luteal phase, it is unlikely that increased food intake will necessarily result in permanent weight gain. This is because the increased progesterone during the luteal phase can actually cause a modest increase in basal metabolic rate by up to 12% or more. Research has confirmed that even though caloric intake may increase before the start of your period, there tends to be a compensating decrease as you period begins to wind down (aka the end of the follicular phase). In other words, it is unlikely that any increase in food intake before your period will result in permanent weight gain.

HOW TO PREVENT PERIOD WEIGHT GAIN

Our hormones are gonna hormone the way they wanna hormone. Which is my obnoxious way of saying that there’s not much we can really do to prevent the modest weight gain we experience during our periods. However, we can do our best to help minimize their effects and ward off some of the discomfort that ensues. Here are some of my top tips to help minimize period weight gain.

Drink More Water

Drinking more water during the early days of your period and staying hydrated may help to not only reduce water retention, but it can also help to relieve constipation, as well. To ensure you stay optimally hydrated, aim to drink roughly 6-8 cups of water daily. However, this recommendation is highly individualized and may vary depending on your activity level and climate.

A good rule of thumb to ensuring you are well hydrated is to check the colour of your urine. If you see a clear to pale yellow colour, that’s a good indication that you are well hydrated and drinking enough water.  It would also be a good idea to avoid carbonated beverages during this time as it can increase bloating and gas.

Go Easy on The Salt

While it is totally normal to crave salty carbohydrate-rich foods before around your period, increased salt intake may easily exacerbate already existing water retention. This is because the sodium in salt binds to water in the body – meaning that increased salt intake leads to increased water retention.

With that said, try to minimize consumption of salty foods, particularly highly processed foods which tend to have a high sodium content. When looking at food labels, choose foods with less than 15% daily value of sodium per serving.

If you do happen to have a high sodium meal, no need to stress! You can always balance things out with water rich foods (i.e. cucumber, tomatoes, citrus foods) as well as foods that are rich in potassium as this will help to flush out excess sodium from the body. Some excellent sources of potassium include potatoes, beans, avocado, bananas, yogurt, and dark leafy greens.

Boost Your Magnesium Intake  

One study found that taking 250 mg of magnesium can help to reduce period water retention and bloating. In general, most foods that contain dietary fibre also contain magnesium. But to get the most bang for your buck during your time of the month, the most abundant sources of magnesium include nuts, seeds, leafy greens, and whole grains.

To give you an example, a magnesium rich meal that provides more than 250 mg of magnesium would look like:

• 2 tablespoons of peanut butter (40mg of Magnesium)
• 2 slices of whole wheat toast (46 mg of Magnesium)
• 1 banana (32 mg of Magnesium)
• 2 tbsp pumpkin seeds (155 mg of Magnesium)

Move Your Body

I know I know – the last thing you probably want to do when your period comes knocking at your door is get out of the comfort of your warm and cozy bed, much less go for a run. But trust me, some gentle movement during this time will certainly do your body good and help boost your mood!

A light walk or gentle stretching (whatever you can muster) can help to reduce fluid buildup and improve symptoms of constipation. A bonus perk of gentle movement during your period, is the release of endorphins can also help to relieve painful cramps. It’s a win-win!

Fibre is Your Friend

In addition to upping your water intake, making sure you’re getting enough dietary fibre is essential for keeping you regular and may help to ward off the pre-period constipation blues. The general fibre recommendation that you should aim for (regardless of that time of the month) is 25 grams/day for women and 38 grams/day for men. Unfortunately, on average, most people consume about half of their fibre recommendation.  To up your fibre intake, aim to consume more fruit, vegetables, whole grains, legumes, nuts and seeds.

But if you really want to up the ante to counteract the constipating effects of progesterone, you can also aim to incorporate more psyllium fibre into your diet. Psyllium is a natural laxative that has been shown to promote overall digestive health, including constipation relief. In fact, according to a 2020 review, psyllium is 3.4 times more effective than wheat bran in the treatment of constipation. You can obtain psyllium fibre in supplemental form or in high-fibre cereals such as my personal fav, All Bran Buds. Adding just a 1/3 of a cup of All Bran Buds to your yogurt provides a whopping 11 grams of fibre (aka 44% of your daily fibre recommendation).

Get Your Carb Fix

Complex carbs that is. We already know that the time of the month will have us craving all the carbs as our appetites get revved up and our cravings make themselves known. While you may be more inclined towards refined carbs during this time, make sure you are giving equal importance to complex carbs, as well.

Complex carbs such as whole grains, legumes, fruits, and vegetables will not only help to keep you fuller for longer but will also help to keep your blood sugar levels even throughout the day. This may help with the overall sluggishness and lack of energy we tend to experience on our periods.

In addition, we also know that eating carbohydrates helps to facilitate serotonin production which helps to boost mood and regulate appetite. Aiming to consume more fruits and veggies during our periods may also help to relieve water retention, especially those with high water content that are also potassium-rich. This includes foods such as cantaloupe, oranges, tomatoes, and grapefruit.

Be Gentle With Yourself

Most importantly, my number one piece of advice is this – be kind to yourself. At the end of the day, it’s really no biggie for our weight to fluctuate during this time of the month and it is a perfectly normal part of a healthy menstrual cycle. It is also certainly not a reflection of your worth or even your behaviours.

In addition, if you are on a weight loss journey, gaining a few lbs during your period is not an indication that you “failed” or that you need to restrict food or exercise more. So listen to your body through these hormonal shifts, give it a little extra love, and don’t let the extra water weight on board cramp your style. This is a monthly normal routine, so put on your comfy pants and just know your skinny jeans will fit better next week!

BOTTOM LINE

At the end of the day, gaining a modest amount of weight during our time of the month is perfectly normal and temporary. Ultimately, our hormones are gonna do their thing and we have no choice but to let them. But even though we can’t really do anything to completely prevent the uncomfortable side-effects of our fluctuating hormones, through simple lifestyle changes we can help to relieve the discomfort that comes from temporary water retention and constipation.

Written by: Giselle Segovia RD MHSc

More Blog Posts You Might Like

• Your Menstrual Cycle Diet: What to Eat on Your Period
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• Does Birth Control Make You Gain Weight?

Abbey Sharp

Abbey Sharp is a Registered Dietitian (RD), regulated by the Ontario College of Dietitians. She is a mom, YouTuber, Blogger, award winning cookbook author, media coach specializing in food and nutrition influencers, and a frequent contributor to national publications like Healthline and on national broadcast TV shows.

www.abbeyskitchen.com/about-abbey/

We review the evidence on IV Vitamin Therapy and answer the question, are vitamin infusions the key to good health and wellness?

What are Vitamin Infusions?

Tired? Hungover? Run down? Well according to the headlines, maybe vitamin infusions can help! The most recent health trend to hit the city is getting a transfusion of vitamins through an IV line. Yes, you heard that right. Clinics for vitamin infusions have been popping up all over major cities allowing people have vitamins infused directly into their veins in an effort to boost energy and health. Curious? Let’s look at what these labs actually do.

So What do Vitamin Infusions Claim to Do?

Labs designated towards vitamin infusions claim to get rid of rid of the toxins in the body, balance hormones, improve chronic medical conditions, and make your skin glow (among other questionable promises). For example, IV Nutrition Lounge, a Toronto based IV vitamin clinic, claims to help people recover from health concerns or chronic illness. IV Nutrition Lounge also claims to treat and prevent cancer, arthritis, fatigue, and colds- some pretty steep promises considering it’s just a little prick. The Dempster Clinic, also a Toronto based clinic, claims to help people recover from their health issues quickly, reduce the risk of chronic illness, and make people feel better. Sound too good to be true? Let’s read on for more.

How much do Vitamin Infusions Cost?

Vitamin Infusions can cost on average, anywhere from $95 to $175. Yikes! Those are some pricy vitamins.

Are there any scientific basis for Vitamin Infusions?

Honestly, this is such a new (and in my opinion, strange) phenomenon, that the research hasn’t really had a chance to fully explore the unusual claims these clinics are making.

But let’s start with the basics- do we need these extra vitamins in the first place? There’s a great article written by Science-Based Medicine examining the evidence on the pros and cons of routine multivitamin use. They looked at three papers recently published in the Annals of Medicine on the routine use of multivitamins in healthy people and found no meaningful health benefits. They did specify that there’s a time and place for specific vitamin use when it’s backed by scientific evidence such as pregnant women taking folic acid to prevent neural tube defects, vitamin D supplementation in breastfeeding babies or those in Northern climates, or potentially iron for vegans. However, for most well nourished adults, regular multivitamin use has been shown to have no effect on preventing mortality or morbidity risk from any chronic diseases. So why does more than almost half the population regularly take multivitamins? Many studies have shown the strong placebo effect multivitamins can have, and this is probably why we won’t stop taking them anytime soon.

So then what’s the difference between taking your over-the-counter multivite and vitamin infusions? Are vitamins more effective in an IV form? Well, there’s very little evidence on how an IV multivitamin infusion compare to the capsule form, but for other vitamins (such as vitamin C), it will simply get into your system faster. And since we just talked about how a lot of vitamins (especially Vitamin C) are somewhat unnecessary for the healthy population unless you have an existing deficiency, you probably don’t need it getting into your system that much faster. One study gave half their participants an IV vitamin solution and the other half received a placebo infusion. They found that both groups felt better after when compared to baseline, further proving the placebo effect of vitamin infusions. The author went on to say that rather than getting IV nutrition, which is not really necessary in healthy people, it’s better to go for a 30-minute walk. No needle needed. We couldn’t agree more.

Are there any dangers in Vitamin Infusions?

Jason Hartman, a physician from the Philadelphia College of Osteopathic Medicine stated that vitamin infusions come with some risk of infection, pain, bruising or bleeding and that serious complications may include blood clots and inflammation of the vein. Your risk of infection increases because IV administration means the supplement bypasses your G.I. system which is where your antibodies that fight off infections are. These antibody warriors filter out any harmful toxins or bacteria, so when the solution skips this step, it increases your risk of getting an infection.

And there’s more! Did you know we have upper limits for vitamins and minerals and they can become toxic past that point? It’s proven that vitamin E, beta carotene and vitamin A can be harmful in excessive doses – to name just a few. Most companies administer a low dose of vitamins to avoid these risks, but it’s still an inherent risk of excessive IV multivitamin infusions especially if you’re also consuming a well balanced diet.

The Bottom Line

So, what does this mean for you? If you’re willing to fork out a hefty price tag with no scientific research to back up the strong claims IV vitamin labs are touting, then the risks will likely be minimal. Just remember that you may be paying for a placebo-effect illusion that you may have been just as able to achieve from a healthy snack and a walk.

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Contribution by RD Tiffany Schebesch & RD2B Preveena Manisekaran

Abbey Sharp

Abbey Sharp is a Registered Dietitian (RD), regulated by the Ontario College of Dietitians. She is a mom, YouTuber, Blogger, award winning cookbook author, media coach specializing in food and nutrition influencers, and a frequent contributor to national publications like Healthline and on national broadcast TV shows.

www.abbeyskitchen.com/about-abbey/

We look at the hormonal acne diet and break down the research on the best and worst foods for healthy clear skin.

There’s no question that skin care is a hot topic these days. Considering the crazy schedules most of us have, I am sure most of us have had to deal with more than our fair share of stress pimples and have probably fallen into multiple Google deep dives on how to treat and prevent pesky breakouts.

If this sounds like you, then you are likely among the 80% of individuals who have struggled with acne at one point in their life. Whether it was in your early teens or as an adult, it’s safe to say that getting acne under control is a struggle.  

Now, I am obviously no dermatologist or skin specialist. So, if you were looking for tips on how to upgrade your skin care routine, you’ve come to the wrong place. BUT, what I can do is put my dietitian hat on and discuss what the research has to say about the role of diet and hormonal acne. While experts have strongly debated whether or not diet can help to treat acne, there is some promising research suggesting that what you eat may make a difference.  With that said, what does the research have to say about the hormonal acne diet?

Causes of Hormonal Acne

Acne occurs when the pores on our skin become clogged with dead skin cells, bacteria, or excess oil (also known as sebum). This results in acne, in the form of white heads, black heads, and pimples which commonly occur on the face, neck, back and shoulders. The development of acne can vary in its severity and triggers, however, some of the most common factors that have been known to contribute to acne formation include:

• Oily skin
• Make-up products that clog pores
• Genetics
• Medications
• Sunlight exposure without adequate sun protection
• Hormonal fluctuations  

Hormonal acne, specifically, is most often triggered by hormonal changes experienced during:

• Puberty
• Menstruation
• Pregnancy
• Menopause
• Discontinuation of birth control

One of the mechanisms by which hormones can trigger the development of hormonal acne has to do with the rise in androgen hormones, such as testosterone. Increased androgen levels can trigger higher sebum production in the skin, which can clog pores and lead to an acne breakout. In addition, other hormones such as estrogen help to suppress sebum production. Therefore, during periods where estrogen is low (i.e., during menopause, or menstruation), you may be prone to more acne breakouts.

Does Diet Impact Hormonal Acne?

It is a common belief that what you eat can either worsen or improve the development of acne. In fact, one 2016 survey reported that 71% of participants believed that certain foods cause acne, including fried food, chocolate, dairy and soda. As for whether or not diet plays a strong role in hormonal acne has yet to be determined, as the evidence is mixed and controversial. This likely has to do with the fact that the development of acne is highly complex and multifactorial, so we are unable to make any generalizations around what specific foods cause acne. There is no one-size-fits-all treatment.

Despite the inconclusive evidence of the role of diet and acne, research suggests that certain elements of the Western diet are more closely linked to acne production compared to other geographical areas and associated dietary patterns. This is because the Western diet tends to be higher in processed carbohydrates, refined sugars, and dairy products which can increase blood sugar levels and cause inflammation when consumed in excess.

With that said, there is evidence to suggest that foods that raise blood sugar levels and ilicit a greater insulin response can worsen acne. This not only stimulates the secretion of androgens, but it also triggers the production of another hormone called Insulin-like Growth Factor-1 (IGF-1). Some studies suggest that IGF-1 can worsen the symptoms of acne by increasing sebum production. Considering there are some foods that can raise IGF-1 levels, it may be helpful to consider whether or not limiting these foods in your hormonal acne diet can improve your skin.

Foods That May Worsen Acne

Now that we know that insulin and IGF-1 may play a role in the development of acne, how can we use this information to our benefit so we can craft a hormonal acne diet? Let’s take a closer look at the research to find out the common foods that have been shown to increase IGF-1 and possibly increase the occurrence of acne.  

High Glycemic Index Foods (Refined Carbs & Sugar)

As previously mentioned, the typical Western diet tends to be made up of higher amounts of refined carbohydrates – in other words, high glycemic index (GI) foods. The glycemic index essentially categorizes carbohydrate-containing foods by how quickly they increase blood sugar levels. High GI foods have a more significant effect on blood sugar levels compared to low GI foods. This means they are absorbed more quickly into the bloodstream, which can trigger the cascade of events that can stimulate acne production (i.e., increased insulin > increased IGF-1 > increased sebum production > acne)

 Some examples of high GI foods include:

• White bread
• White rice
• Potatoes
• Baked goods
• Sugar-sweetened beverages
• Candy and sweets  

With that said, several research studies have suggested that high GI foods can contribute to acne. For example, one 2017 study found that participants with moderate-to-severe acne consumed more refined carbohydrates compared to participants without acne. Another large study also found that frequent consumption of high GI foods (including sugar, pastries, and cakes) was associated with a 30% increase in developing acne among teenagers. Similarly, a more recent 2020 study on more than 24,000 adults found that those with acne were 54% more likely to consume high-sugar foods compared to those without acne.

To compare the effects of low GI vs high GI foods on acne, one review investigated the prevalence of acne in Indigenous groups living in different geographical locations. The study found that acne prevalence was low in locations consuming a low GI diet. It wasn’t until participants were exposed to high GI foods typically associated with the Western diet, that higher rates of acne began to develop. In addition, other studies have likewise shown that the occurrence of acne is lower in rural and non-industrialized areas.

Dairy

Dairy has gotten a pretty bad rep as one of the major culprits behind acne breakouts and is often one of the first food groups to be eliminated in individuals struggling with acne. But is dairy really a cause for concern when it comes to our skin health? Unfortunately, we don’t have a straightforward answer.

For example, a 2016 review found a weak link between dairy consumption and acne. On the other hand, a 2018 review found that people who consumed dairy milk were 16% more likely to have acne than those who did not. Another large review found that dairy consumption (including milk, cheese, and yogurt) was associated with a greater risk of acne regardless of the frequency or amount consumed.

While dairy consumption may or may not increase the risk of acne, dairy is considered to be a low GI food (aka it doesn’t cause a spike in blood sugar levels). With that in mind, we know that low GI foods do not increase insulin production, so how exactly would it cause acne? One proposed theory behind the mechanism by which dairy increases acne is that it may still stimulate the production of  IGF-1 in the blood stream, despite having a low GI. As a result of the increase in IGF-1, dairy may thereby increase sebum production and acne breakouts.

With that said, more research is needed to confirm the link between dairy and acne. In addition, most research to date has mostly focused on teenagers and have only shown a correlation between milk and acne. Meaning, that the research has yet to show a cause-and-effect relationship. However, you may find that anecdotally, some or all sources of dairy may exacerbate your acne. Like we said, everyone is different and dietary acne triggers will vary from person to person. So, if you personally find that dairy doesn’t agree with you when it comes to your skin, you can slowly reduce your dairy consumption as part of your hormonal acne diet and monitor for changes. I would also suggest eating more non-dairy calcium sources to compensate for the dairy restriction. Some alternative sources of calcium include tofu, legumes, almonds, leafy greens, and fortified beverages.

Chocolate

Another commonly speculated acne offender is none other than chocolate. While chocolate may be the snack of choice during your period when your acne breakouts are at their peak, there isn’t much evidence to support a link between chocolate consumption and acne. One review found a very weak association between chocolate and acne, but also identified significant flaws in the study designs. For instance, many studies did not control for the type of chocolate used in the experiment. This would be an important distinction as we do not know if chocolate sweetened with sugar and milk (both ingredients which may exacerbate acne) will have a different effect on the skin than chocolate that is lower in sugar and has a higher cacao content.

Moreover, an older study compared the effects of a chocolate bar vs a bar containing no chocolate on individuals with moderate acne. This study found no difference in acne development, regardless of the type of bar consumed. This same study also tested the effects of consuming two chocolate bars daily for a one-month period and found that the increased consumption of chocolate did not increase sebum production.

On the other hand, one small study on young and middle-aged men found that continuously consuming 10 grams of dark chocolate for 4 weeks led to skin changes that could make acne more likely. The results were especially true for the younger male participants in the study. However, larger studies are needed to get a better understanding of these effects.

Foods That May Minimize Hormonal Acne

Low GI Foods

Considering what we know about the possible effects of high GI foods on acne occurrence, prioritizing low GI foods may be a good place to start when it comes to a hormonal acne diet. Some examples of low GI foods include:

• Whole grains (quinoa, barley, bulgur)
• Cereals (oats, oat bran)
• Beans and legumes
• Nuts and seeds
• Fruits (apple, berries, melon, pear, peaches, mango)
• Dairy (yogurt, dairy milk, plant-based milk)

Not only can low GI foods help to stabilize blood sugar levels, but research studies seem to support its use for reducing acne symptoms. For example, one study conducted a 12-week low GI dietary intervention which resulted in reduced acne as well as decreased circulating androgen and IGF-1 levels.  Similarly, another small study found that following a low GI diet for 10 weeks resulted in improvements in acne in individuals with mild to moderate acne symptoms.

A larger study looking at non-Western populations found that out of the 1300 subjects, no instances of acne were reported. Upon further investigation, it was found that these populations subsisted on a low GI diet composed of fruits, vegetables, nuts, meat, and whole grains with a very small percentage of their diet being made up of Western foods.

While it is totally a-okay to continue to eat higher GI foods if that’s what you fancy, you can still help to minimize the potential effects on blood sugar levels by balancing your plate with low GI foods and/or a source of protein and fat. For example, a meal that has a combination of high and low GI foods might look like:

• Jasmine rice (high GI)
• Chickpeas or lentils (low GI AND a source of protein)
• Leafy greens (low GI)

The protein and fibre from the legumes (as well as the fibre from the leafy greens), will help to slow down the rate in which your body breaks down the carbohydrates from your meal into glucose (blood sugar). This will help to slow down the release of insulin and, consequently, acne provoking IGF-1.

Omega-3 Fats

It is well documented in the literature that omega-3 fats have powerful anti-inflammatory properties, but they also have the ability to lower IGF-1. This suggests that consuming more omega-3 fats may be beneficial in reducing instances of acne. One study on over 1000 teens found that participants who consumed larger amounts of omega-3 rich foods (namely fatty fish and seafood), had less acne symptoms. Similarly, a small study with just 5 participants found that those who regularly took omega-3 supplements had a reduced number of acne lesions. In addition to the positive effects it may have on the skin, consuming more omega-3 fats also provides additional mental health benefits with one study showing that individuals taking omega-3 supplements were able to simultaneously improve both their acne and mood.

Omega-3 fats are found naturally in foods and in fortified foods. Some examples of omega-3 fat sources include:

• Fatty fish (such as salmon, tuna, sardines, and trout, mackerel)
• Fish oil supplements or algae oil
• Nuts and seeds (flaxseed, chia seed, walnuts)
• Omega-3 eggs
• Fortified foods (breads, cereals, plant-based milk etc.)

Antioxidants

While we know that eating a diet rich in antioxidants can help to fight oxidative stress and reduce disease risk, it may also play a role in reducing acne. A 2008 study found that individuals with acne had significantly lower levels of antioxidants in their blood (specifically vitamin A and vitamin E). Another study found that vitamin E and selenium supplementation helped improved skin conditions in individuals with acne. While research does seem to suggest that increasing antioxidant intake may improve skin health, the link remains unclear and more research is needed.

In any case, it certainly doesn’t hurt to increase your antioxidant intake to reap the rewards of their health benefits. Antioxidants can be found in a variety of foods including fruits, vegetables, and nuts. FRAP (ferric reducing ability of plasma) analysis measures the antioxidant content of foods by how well they can neutralize a specific free radical. The higher the FRAP value, the more antioxidants the food contains.

According to FRAP analysis, some of the richest sources of antioxidants you can try in your hormonal acne diet include:

• Pecans
• Berries (blueberries, strawberries, raspberries, Goji berries)
• Artichokes
• Leafy greens (kale, spinach)
• Red cabbage
• Beans
• Dark chocolate (the higher the cocoa content, the higher the antioxidants)
• Beets
• Grapes
• Green tea
• Orange vegetables (sweet potato, carrots, squash)

Vitamin D

Some research suggests that adequate vitamin D intake may potentially improve acne symptoms, albeit research in this area is limited. One study compared a group of individuals with and without acne and found that vitamin D deficiency was detected in 50% of individuals with acne compared to only 23% of individuals without acne. Those with vitamin D deficiency were given a 1000 IU vitamin D supplement for 2 months, which was found to significantly improve their acne. A more recent 2020 study found similar results, suggesting that vitamin D deficiency is more frequent in individuals with acne. While more research is needed to understand the link between vitamin D and acne, one theory is that the positive effects of vitamin D may be attributed to its anti-inflammatory properties.

While few foods naturally contain vitamin D, you can maximize your vitamin D intake through sun exposure and supplementation.  Some food sources of vitamin D include:

• Fatty fish (rainbow trout, salmon)
• Mushrooms exposed to UV light
• Fortified milk (cow’s milk and plant-based milk)
• Fortified cereals
• Eggs (with the yolk!)

Dairy Alternatives

As mentioned previously, the research on dairy intake and acne is a bit messy and inconclusive. However, there are some minor tweaks that you can trial in your hormonal acne diet to see if it has a positive effect on your skin.

Instead of completely going cold-turkey and cutting out all dairy in one go, you may want to first try consuming full fat dairy rather than low fat or skim as some research suggests that low fat/skim milk may be more positively associated with acne compared to full fat. One possible theory is that low fat/skim dairy products tend to have higher amounts of sugar than their full fat counterparts, which can in turn have a greater impact on blood sugar levels. On the other hand, higher fat dairy may help to buffer the body’s response to the natural sugars (aka lactose) in milk – meaning that it doesn’t elicit as much of an insulin response.

But, like we said, dairy + acne = messy, as other studies have shown a positive association with the consumption of ALL milk (including skim, low fat, and full fat).

While the verdict is still out on the relationship between dairy and acne, if trialing full fat dairy still isn’t working for you, you can try opting for plant-based dairy alternatives instead and see if that makes a difference for your skin. For example, you can swap cow’s milk for soy milk or almond milk (or any other slew of plant-based milk on the market). You can also try substituting for non-dairy yogurt and cheese options. However, keep in mind that these dairy alternatives may not provide the same nutrients obtained from dairy (including protein, calcium, vitamin D). Consider this your friendly dietitian reminder to be mindful of obtaining these nutrients from other sources in your diet!

Bottom Line

While there is no one-size-fits-all when it comes to the hormonal acne diet, you may experience some improvements in your acne by trialing subtle changes in your eating pattern – such as prioritizing low GI over high GI foods, omega-3 fats, antioxidant-rich foods, vitamin D, and possibly limiting dairy intake. If you suspect that dairy or sugar may be a trigger for your acne, you can work with a dietitian to trial an elimination diet and see if it works for you. However, you may not need to completely eliminate sugar or dairy to improve your skin. What works for one person, may not work for you. It would also be highly beneficial to work with a certified dermatologist or MD to get to the root cause of your hormonal acne triggers.

Written by Giselle Segovia RD MHSc

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Do you struggle with acne? Have you found a hormonal acne diet that works for you? Leave me a comment below!

Abbey Sharp

Abbey Sharp is a Registered Dietitian (RD), regulated by the Ontario College of Dietitians. She is a mom, YouTuber, Blogger, award winning cookbook author, media coach specializing in food and nutrition influencers, and a frequent contributor to national publications like Healthline and on national broadcast TV shows.

www.abbeyskitchen.com/about-abbey/