6 ways to reduce your hormonal acne

Have you been trying every skincare protocol and product without success? Don’t worry, you’re not alone! Hormonal acne is more than just a skin issue; it’s your body’s way of telling you that something deeper is out of balance.

Did you know that about 95% of people between the ages of 11 and 30 in the UK experience acne to some extent,¹ with a significant portion linked to hormones and internal imbalances? It’s not just teenagers; adult acne is on the rise, especially among women.² Approximately 50% of women in their 20s and 25% in their 40s get hormonal acne.³ Hormonal acne can strike at any life stage, especially during significant hormonal shifts. A few examples include puberty when androgen levels surge, during menstrual cycles, in pregnancy or postpartum, during perimenopause or menopause, or as a result of stress, toxins, poor diet, or gut imbalance.

While these breakouts often appear as stubborn spots around the chin, jawline, and cheeks, the real culprit lies beneath the surface – your hormones, gut health, and the delicate dance between the two.

At Chuckling Goat, we believe in addressing the root cause of skin concerns, starting with the gut. So let’s explore what’s driving hormonal acne and how your gut and hormones are connected!

Why do you get hormonal acne?

There is a powerful connection between your gut, hormones, and skin health. Your gut is far more than just a digestion station – it acts as a central hub for regulating immunity, mood, inflammation, and hormone balance.

When your gut microbiome (the trillions of bacteria living in your gut) is out of balance – a state known as dysbiosis – it can trigger a chain reaction of hormonal disruptions and inflammation that manifest on your skin.

Here’s how it works:

Oestrogen clearance: A healthy gut helps break down and remove excess oestrogen through stool. If your gut isn’t functioning well, oestrogen can be reabsorbed, leading to hormonal imbalances.⁴⁵
Inflammation: An imbalanced gut can lead to chronic, low-grade inflammation and a disrupted gut lining. A weakened gut barrier allows unwanted inflammatory toxins to leak into the bloodstream, driving overproduction of sebum (oil), clogging pores, and worsening acne.⁶⁷
Insulin and androgens: Poor gut health can destabilise blood sugar levels, increasing insulin resistance. Elevated insulin simulates androgen hormones (like testosterone), which boost oil production and encourage clogged pores and acne flare-ups.⁸

In short: a happy gut = happier hormones = clearer skin

Other key factors behind hormonal acne

Hormonal acne doesn’t work in isolation – it’s often part of a broader systemic picture. Other contributing factors include:

Digestive issues, e.g. low stomach acid, affecting nutrient absorption
Vitamin and mineral deficiencies (zinc, vitamin D, vitamin A, magnesium)
Sluggish liver detoxification
Skin cell turnover imbalances (excess keratinisation)
Overactive sebaceous (oil) glands
Stress and cortisol imbalance

What does hormonal acne look like?

Hormonal acne tends to show up in specific areas and follows certain patterns. You might notice:

Painful, cystic spots along the chin and jawline
Breakouts that flare around your period (for women)
Oily skin and clogged pores
Slow-healing spots that feel tender under the skin

If this sounds familiar, your skin may be reacting to internal imbalances rather than external factors like makeup or pollution.

Other signs of hormonal imbalance can include:

Irregular periods
Bloating
Mood swings
Fatigue
Hair thinning or excess facial hair

6 gut-friendly solutions for hormonal acne

Ready to tackle hormonal acne naturally? Here are six gut-focused solutions that can help restore balance from the inside out –

1. Gut Health Protocol

Our Gut Health Protocol is designed to rebuild your microbiome and reduce inflammation. It includes:

Kefir: Is naturally fermented goat’s milk, teeming with live, beneficial bacteria and yeasts. It supports a balanced gut microbiome, helps reduce inflammation, and aids in hormone detoxification through the gut-liver axis. Always choose real kefir made with live kefir grains – like our award-winning kefir – for maximum diversity and potency.
Complete Prebiotic: Our diverse prebiotic powder contains most of the necessary natural fibres to feed your good gut bacteria, helping them flourish and crowd out the bad guys.
Collagen: Helps repair the gut lining and support skin structure and healing.

2. Regulate your hormones

There are several herbs known to support hormonal balance:

Shatavari tincture (for women): A traditional ayurvedic herb that regulates female hormones like oestrogen. Read more about the benefits of shatavari here.
Ashwagandha tincture: A powerful adaptogenic herb that balances cortisol production, the body’s primary stress hormone. Ashwagandha supports adrenal function, improves stress resilience, and may contribute to overall hormonal balance. Read more here.

3. Support your liver

Your liver is your body’s main detox organ, especially for processing hormones like oestrogen and toxins. If it’s sluggish, your skin pays the price. Help it out by eating bitter greens (like rocket and dandelion), sipping on detoxifying herbal teas like our Gut Cleanse Tea or milk thistle, cutting back on alcohol, and including foods like garlic, turmeric, and cruciferous vegetables (broccoli, kale).

4. Balance blood sugar

Blood sugar spikes and crashes worsen hormonal acne by increasing insulin and triggering excess oil production and inflammation. Try eating balanced meals with protein, fibre, and healthy fats. Avoid refined sugar and ultra-processed foods; instead, include cinnamon or apple cider vinegar before meals to help regulate blood sugar levels.

5. Reduce gut inflammation

Chronic gut inflammation can show up on your skin. To calm things down, avoid gut irritants like gluten, A1 casein dairy, and refined sugars. Focus on anti-inflammatory foods like oily fish, berries, turmeric, and olive oil. Introduce mucilaginous foods that mimic your mucous layer and protect your gut lining. Add a gentle gut-supportive supplement like collagen or L-glutamine.

6. Try natural skincare and probiotics

Topical probiotics and microbiome-friendly skincare can support the skin’s natural defences. Yes, your skin has a microbiome too! It’s the second-largest microbial ecosystem in the body, after our gut. Avoid harsh stripping, foaming cleansers, alcohol-based toners, and over-exfoliating acids that disrupt your skin’s barrier.

Instead, try our Chuckling Goat skincare ranges specifically for acne-prone skin, with natural ingredients and goat’s milk to calm and soothe inflammation:

Break-Out Goat’s Milk Soap and Break-Out Lotion are our most potent formulations with thyme and tea tree essential oils, designed for severe acne and rashes.
Calm-Down Goats Milk Soap and Calm-Down Kefir Lotion with lavender essential oil are recommended for light to moderate acne.

Hormonal acne can be frustrating, but it’s also your body’s way of telling you something is off. By tuning in to your gut and supporting your body naturally, you can rebalance from the inside out – and enjoy clear, healthy skin as a result.

At Chuckling Goat, we’re here to help you on your journey with real kefir, real answers, and real results. Take a look at our Trustpilot reviews on acne for yourself.

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Any questions? Contact one of our Nutritional Therapists via live chat, weekdays from 8 am to 8 pm.