When it comes to acne, what’s happening on the surface often reflects what’s going on inside. While medical-grade facials and skincare products are incredibly powerful (and we have our favourites!), supporting your skin through nutrition, supplementation, and lifestyle choices is just as essential—especially when dealing with stubborn or hormonal breakouts.

Food Sensitivities & Acne: The Inflammation Link

One of the most overlooked triggers of acne? Food sensitivities. These aren’t always full-blown allergies but subtle intolerances that your body quietly reacts to—causing inflammation, disrupting hormones, and even impacting your gut.

Here’s how food sensitivities contribute to breakouts:

Inflammation: Certain foods trigger an inflammatory response, which can show up on the skin as acne.
Hormonal Imbalance: Foods high in sugar and refined carbs can spike insulin, which boosts androgen levels and stimulates oil production—leading to clogged pores.
Gut Health: A disrupted gut microbiome and leaky gut can trigger immune responses and systemic inflammation that manifest as skin conditions, including acne.

Common culprits?

Gluten, dairy, soy, preservatives, and food additives.

We recommend working with a Naturopath and considering a Food Sensitivity Test to understand what may be contributing to your acne from the inside out.

What to Avoid

To support your skin’s healing journey, try to reduce or eliminate:

Processed and refined foods
These are often high in trans fats, sugars, and preservatives, which promote systemic inflammation—a key driver of acne flare-ups.
Sugar and saturated fats
Spikes in blood sugar increase insulin, which raises androgen levels and stimulates oil production. Saturated fats can also worsen inflammation and clog pores.
Soy and whey
Soy can mimic estrogen in the body and potentially throw hormones off balance. Whey protein (commonly found in fitness supplements) may increase insulin and IGF-1, a hormone linked to acne.
Peanut butter
Peanuts are high in omega-6 fatty acids, which can promote inflammation if not balanced with enough omega-3s.
Dairy and gluten
Dairy can increase IGF-1 levels and may also contain hormones that stimulate oil production. Gluten may exacerbate inflammation and gut issues in sensitive individuals.
Biotin and B12 supplements
While these are great for hair and nails, high doses can sometimes cause acne by affecting keratin production or triggering hormonal imbalances.
Alcohol
Dehydrates the skin, disrupts gut flora, and can cause inflammation—all of which make acne worse.
Tanning beds and harsh exfoliants
These damage the skin barrier, worsen inflammation, and can lead to more breakouts and hyperpigmentation over time.
Hot water
Hot water strips the skin of its natural oils and weakens the skin barrier, leading to increased sensitivity and potential breakouts.

What to Add

Let food be your medicine—and your skincare. Here are some skin-loving nutrients:

Clean protein – supports skin repair and healing
Omega-3 fatty acids – reduce inflammation and regulate oil production
Antioxidant-rich vegetables – such as spinach, kale, and brightly coloured produce
Pumpkin seeds – high in zinc, a key nutrient for acne
Green tea – anti-inflammatory and full of skin-loving polyphenols
Dark chocolate (80%+) – in moderation, for its antioxidant benefits
Spices – turmeric, cinnamon, and ginger for their anti-inflammatory properties
Hydration – lots of water is essential to flush toxins and maintain healthy skin function

Supplements We Recommend:

One of our favourite brands is Cyto Matrix. Check out these products in the spa or coming soon online.

Omega supplements (Omega Liquid Forte, by Cyto Matrix)
Rich in anti-inflammatory fatty acids that help balance sebum production and reduce redness and swelling in acne-prone skin.
Vitamins A, C, E, and Zinc (ACES Zinc by Cyto Matrix)
- Vitamin A: Regulates skin cell turnover and reduces excess oil production.
- Vitamin C: Brightens, heals, and protects the skin from inflammation.
- Vitamin E: A powerful antioxidant that supports skin repair.
- Zinc: Helps regulate oil production, supports immune health, and speeds healing.
Probiotics (Multi-Strain by Cyto Matrix)
Support gut health by restoring a healthy balance of good bacteria in the digestive tract. A healthy gut reduces systemic inflammation and helps regulate the immune response, which can lead to fewer breakouts and calmer skin. An imbalanced gut (often from diet, stress, or antibiotics) is a common hidden contributor to persistent acne.

Skincare starts in your daily rituals…

Hydration is key
Dehydrated skin can overcompensate by producing more oil, leading to clogged pores and breakouts. Drinking plenty of water and using hydrating skincare like Hydrinity’s Restorative HA Serum, supports skin barrier function, balances oil production, and improves overall skin texture and tone.
Use soft cloths, such as disposable cleansing cloths.
Reduces friction and irritation that can worsen breakouts and damage the skin barrier. We recommend Face Cloths.
Clean your makeup brushes at least bi-weekly.
Dirty brushes can harbour bacteria, oil, and product buildup that transfers to your skin and causes breakouts.
Change your pillowcase every other day and flip to the other side for the second night. (Bonus: switch to satin or silk!)
Pillowcases collect oil, sweat, and bacteria. Satin and silk are gentler on the skin and help reduce friction that can irritate acne.
Avoid physical exfoliants.
BHA (salicylic acid) penetrates pores and dissolves oil without the abrasion and micro tears caused by scrubs. Stick with gentle chemical exfoliants like Skinbetter AlphaRet Clearing Serum.