Natural Remedies for Hormonal Acne

Hormonal acne has a way of showing up right when you least want it to. You might notice breakouts on your chin, jawline, neck, or even back—especially around ovulation or your period. It can feel relentless, painful, and deeply frustrating. And often, no matter how many topical treatments you try, it doesn’t seem to budge.

That’s because hormonal acne isn’t just a skin issue. It’s a sign of deeper imbalances in your body—in your hormones, your gut, your liver, and your stress response.

The good news? You can support your skin from the inside out with natural remedies that help balance your hormones, reduce inflammation, and promote healing.

1. Understand What Hormonal Acne Actually Is

Hormonal acne usually appears on the lower third of the face (chin, jawline, neck) and can also show up on the chest, shoulders and back. It often worsens in the lead-up to your period or at times of high stress.

What causes it?

• High androgens (like testosterone and DHT)
• Low progesterone
• Blood sugar instability
• Poor detoxification of hormones
• Chronic stress and cortisol dysregulation

Knowing these root causes helps us stop treating the symptoms and start addressing what your body actually needs.

2. Balance Blood Sugar

If there's one non-negotiable for healing hormonal acne, it's this: stabilise your blood sugar.

Why? Because blood sugar spikes increase insulin, which stimulates excess androgen production. Androgens stimulate sebum (oil) production, leading to clogged pores and breakouts.

Supportive steps:

• Eat protein, healthy fats, and fibre with every meal
• Avoid skipping meals or drinking coffee on an empty stomach
• Minimise refined carbs, sugary snacks, and energy drinks
• Choose whole, nutrient-dense carbs (e.g. sweet potato, quinoa, brown rice)

3. Support Liver Detoxification

Your liver is responsible for breaking down and eliminating excess hormones like estrogen and androgens. If it's sluggish or overwhelmed, these hormones can recirculate in the body and exacerbate acne.

Supportive steps:

• Eat plenty of bitter and cruciferous vegetables (e.g. rocket, kale, broccoli, cauliflower)
• Sip warm lemon water in the morning
• Drink at least 2L of filtered water daily
• Incorporate castor oil packs or dry body brushing

4. Reduce Inflammation

Hormonal acne is an inflammatory condition, so calming inflammation is key to long-term healing.

Supportive steps:

• Include anti-inflammatory foods: wild salmon, chia seeds, leafy greens, turmeric, blueberries
• Avoid common inflammatory triggers like gluten, dairy, seed oils and alcohol
• Add in a high-quality omega-3 supplement if needed

5. Focus on Gut Health

The gut and skin are deeply connected. If your gut is inflamed, sluggish or imbalanced, your skin will often reflect it.

Supportive steps:

• Eat a variety of prebiotic fibres (onion, garlic, leek, asparagus)
• Include probiotic-rich foods (sauerkraut, kefir, coconut yoghurt)
• Ensure you’re having daily bowel movements
• Consider working with a practitioner to assess for dysbiosis or parasites

6. Gently Support Hormonal Balance

You don’t need to overhaul your entire life overnight. But small, consistent shifts in hormone support can make a big difference over time.

Helpful nutrients and herbs include:

• Zinc (for skin healing and hormone regulation)
• Vitamin B6 (for PMS and progesterone support)
• Magnesium (for stress and insulin regulation)
• Spearmint tea (shown to reduce androgens)

Note: Herbs like Vitex or DIM can be helpful for some, but counterproductive for others. This is why working with a practitioner is essential.

In Summary

Hormonal acne can feel stubborn and defeating, but it's your body communicating with you. These breakouts are messengers, not enemies.

With the right internal support—blood sugar balance, liver and gut care, anti-inflammatory nutrition, and gentle hormonal guidance—your skin can heal.

Ready to address your hormonal acne from the inside out?Book a 1:1 consultation and get a personalised naturopathic plan tailored to your skin, hormones and lifestyle.