13/11/2025
If you surveyed a group of teenagers about their biggest health concerns, I’m pretty sure acne would be near the top of the list.
Some teenagers seem to suffer more with acne than others and one reason for this is genetics, ie. one or both of their parents had acne as a teenager. Hormones are also to blame, particularly if your teenager has acne on the chin area. More testosterone is produced during puberty (for girls as well, although to a lesser extent) and this causes increased sebum production and oilier skin, resulting in clogged pores and acne.
Other contributing factors include:
🚽 Poor gut health
It is common for people with acne to have a “leaky gut” (gaps in the lining of the intestinal wall). These gaps mean that undigested food particles and toxins are able to enter the blood stream, triggering an inflammatory response and acne.
☢️ Toxicity or excess chemical exposure, e.g. cosmetics, personal care products, environmental chemicals
Many people have high levels of toxins in their body due to eating a processed diet and exposure to chemicals and pollutants in the environment. If our bodies are not able to effectively eliminate these toxins due to a sluggish bowel or liver, the toxins build up in our system and can show up on our skin as acne.
🍩 A diet high in refined sugars, fat and processed foods
Excessive consumption of high glycemic-index foods (e.g. refined, sweetened and highly processed products) promotes insulin resistance which is associated with increased testosterone levels and exacerbation of acne.
The best diet for acne is a whole food, low GI, anti-inflammatory diet containing foods that support detoxification and promote gut health. Processed/fried foods, refined sugar and soft drinks (including diet drinks) should be avoided as they place strain on the liver and cause hormonal imbalance.
Foods to consume include:
🥑 Nutrient-dense, anti-inflammatory whole foods – lean proteins (oily fish, lean beef, chicken, eggs), leafy greens, nuts, carrots, berries, avocado, sweet potatoes, onions, garlic, salmon, brown rice.
These foods help to balance hormones and provide the vitamins and minerals essential for skin health, wound healing and digestion.
🥦 Foods to improve liver function and promote detoxification – green leafy vegetables, nuts, olive oil, cruciferous vegetables, green tea, beetroot, fatty fish, avocado, spices (e.g. cinnamon, turmeric, cumin, ginger) and herbs (basil, parsley, oregano).
💧Water - 1.5 – 2L filtered water per day to hydrate the skin and helps to flush out toxins.
With teenagers, I find the best approach to dietary change is to start slow and take small steps, especially if they are currently eating a highly processed or restricted diet. You could show them the list of suggested foods in this post and ask them to pick two or three new things to try each week. Explaining how improving their diet could reduce their acne can really help too.
In addition to dietary changes, I recommend investigating potential food intolerances as they can cause inflammation in the gut which then exacerbates acne. A common intolerance associated with acne is dairy. It may be a good idea to eliminate dairy for a short period of time to see if there is a reduction in symptoms.
Important nutrients for treating acne are vitamin A, vitamin C, vitamin E, zinc and Omega 3 fatty acids.
These nutrients are effective in reducing inflammation and promoting wound healing and skin cell repair. Supplementation may be necessary, especially for chronic or severe cases, however I recommend seeking professional advice to find out the correct dose and form of supplement for your child. This is particularly important for vitamin A as it can be toxic and cause side effects in high doses.
Other suggestions:
🧴 Develop a regular skin care routine:
- wash face twice a day using a natural cleanser (avoid excessive washing and scrubbing as this can cause further inflammation)
- use oil-free natural moisturiser and apply a topical essential oil treatment directly to pimples, e.g. manuka oil or tea tree oil.
Note: it is important to avoid skin care products containing nasty chemicals and synthetic fragrances as many of these ingredients are hormone disruptors which can actually make the situation worse.
🚶🏻♂️Gentle daily exercise, e.g. walking, yoga, pilates (improves sleep and assists with detoxification).
😴 Ensure 8-10 hours of quality sleep each night (quality sleep helps with hormone regulation and skin cell repair).
If your child is struggling with acne and you would like personalised advice regarding diet and supplements, please visit www.nourishtothrive.com.au to book a consultation.
