Hormonal acne can be frustrating, especially when it seems to appear out of nowhere. Unlike occasional breakouts, it often follows a pattern, flaring up before menstruation or during times of stress. Many people struggle with how to get rid of hormonal acne, trying everything from drugstore treatments to professional skincare routines. While no single solution works for everyone, a combination of lifestyle adjustments and targeted skincare can make a difference.

Understanding Hormonal Acne

Hormonal acne is caused by fluctuations in hormones like testosterone, estrogen, and cortisol. These changes can trigger oil production, leading to clogged pores and inflammation. It commonly appears along the jawline, chin, and lower cheeks, but can also show up on the neck and back.

While teenagers often deal with hormonal acne during puberty, adults can experience it well into their 20s, 30s, and beyond. Factors such as stress, diet, and hormonal conditions like polycystic ovary syndrome (PCOS) can contribute to persistent breakouts.

How Lifestyle Affects Hormonal Acne

Diet and Hydration

What you eat plays a role in skin health. Some foods may trigger breakouts, especially those high in refined sugars and dairy. These can cause insulin spikes, which in turn increase oil production. Focusing on whole foods like vegetables, lean proteins, and healthy fats can help keep the skin balanced.

Staying hydrated also supports skin function. Water helps flush out toxins and keeps the skin from becoming overly dry, which can sometimes trigger even more oil production.

Sleep and Stress Management

Lack of sleep and high stress levels can contribute to breakouts. Stress increases cortisol, which can make hormonal acne worse. Finding ways to relax—whether through exercise, meditation, or spending time outdoors—can help keep stress-related flare-ups under control. Getting enough sleep also allows the skin time to repair and regenerate overnight.

Exercise and Sweat

Regular physical activity helps regulate hormones and improve circulation, which can benefit the skin. However, sweat left on the skin for too long can clog pores, so washing the face after a workout is important.

Skincare Routine for Hormonal Acne

Choosing the Right Cleanser

A gentle, non-stripping cleanser can prevent irritation while keeping the skin clean. Harsh cleansers can dry out the skin, causing it to produce even more oil. Look for ingredients like salicylic acid or benzoyl peroxide, which help keep pores clear.

Exfoliation and Treatment

Exfoliating a few times a week can prevent dead skin buildup. Products containing chemical exfoliants like glycolic or lactic acid can be effective. Spot treatments with ingredients like tea-tree oil or sulfur can help reduce inflammation without drying out the surrounding skin.

Moisturizing and Sun Protection

Skipping moisturizer can make acne worse, as the skin compensates by producing more oil. A lightweight, non-comedogenic moisturizer keeps skin hydrated without clogging pores. Sunscreen is also necessary, as acne treatments can make the skin more sensitive to sunlight.

The Role of Supplements in Managing Hormonal Acne

Acne Supplements and Their Benefits

Certain acne supplements can support skin health from the inside. Zinc is commonly recommended for its anti-inflammatory properties, and omega-3 fatty acids can help regulate oil production. Probiotics may also contribute to clearer skin by balancing gut health, which has been linked to acne.

Choosing the Right Hormonal Acne Supplements

Not all supplements for hormonal acne work the same for everyone. Some people find that spearmint tea helps reduce breakouts by lowering androgen levels. Others benefit from taking vitamin D or magnesium, which play a role in hormone regulation. Consulting a healthcare provider before starting any new supplement is always a good idea.

When to See a Dermatologist

If breakouts persist despite lifestyle changes and skincare adjustments, professional treatments may be worth considering. A dermatologist can recommend prescription treatments such as retinoids, hormonal therapy, or antibiotics if needed.

Understanding how to get rid of hormonal acne requires patience and consistency. A combination of skincare, diet, stress management, and hormonal acne supplements can contribute to clearer skin over time. While results may not be immediate, small changes can lead to noticeable improvements in the long run.