Can protein powder cause acne?

Protein powder is a popular supplement used to support muscle growth, weight management, and general nutrition. However, there is ongoing debate about whether protein powder, particularly whey protein, can contribute to acne breakouts. Understanding the relationship between protein powder and skin health can help you make informed decisions about its use.

How Protein Powder May Contribute to Acne

1. Hormonal Impact of Whey Protein

Whey protein is derived from milk and contains growth factors such as insulin-like growth factor-1 (IGF-1). IGF-1 can stimulate the production of sebum, an oily substance that, when produced in excess, can clog pores and contribute to acne¹. Elevated levels of IGF-1 have been linked to an increase in acne, particularly in individuals who are already prone to breakouts.

2. Added Ingredients and Artificial Sweeteners

Some protein powders contain added sugars, artificial sweeteners, or flavorings that may trigger acne in certain individuals. High glycemic index (GI) ingredients can lead to a spike in blood sugar levels, which may increase inflammation and stimulate the production of sebum². Artificial sweeteners such as sucralose and aspartame have also been associated with changes in gut health, which can indirectly affect skin health.

3. Dairy Content

Whey protein, as a dairy-based product, may cause skin issues for those who are sensitive to dairy. Studies have shown that dairy consumption can be linked to acne, possibly due to the hormones present in milk³. Casein, another dairy-based protein, may also contribute to similar skin issues for some people.

Is Plant-Based Protein a Better Option?

For individuals concerned about acne, plant-based protein powders may be a suitable alternative. Protein powders made from peas, rice, hemp, or soy do not contain dairy or IGF-1, reducing the risk of triggering acne⁴. However, it is important to read the ingredient list to ensure the product does not contain added sugars or artificial sweeteners.

Tips to Reduce the Risk of Acne from Protein Powder

• Choose High-Quality, Clean Protein Powders: Opt for protein powders that have minimal added ingredients and no artificial sweeteners.
• Stay Hydrated: Drinking plenty of water can help flush out toxins and support overall skin health.
• Monitor Your Diet: Keep track of your overall diet, as multiple factors, including high-GI foods and other dairy products, can contribute to acne.
• Consult a Dermatologist: If you experience persistent acne, seek professional advice to determine the root cause and discuss dietary adjustments.