The Inflammation-Acne Connection: How to Break the Cycle for Good

Adult acne, hormonal breakouts, and stressed skin—if you’re experiencing any of these, you’re not alone. According to TikTok’s favorite dermatologist, Dr. Mamina Turegano, adult acne is becoming more common. But what if the root cause isn’t just surface-level? Many experts now explore the question: does inflammation cause acne? Your skin may be telling a deeper story about what’s happening inside your body, and inflammation could be at the heart of those stubborn breakouts. Understanding and addressing this connection can help you achieve healthier, clearer skin.

Many factors can contribute to breakouts, including stress (hello, cortisol face) and excess caffeine. But if you’ve already evaluated your habits, reduced stress, and cut back on coffee and sugar, inflammation might be the underlying cause of your stubborn blemishes. This silent saboteur could be triggering breakouts that always seem to appear at the worst moments. But what exactly is inflammation, and how can you address it? Keep reading as experts share tips for tackling inflammation to achieve glowing skin and a balanced gut.

Does inflammation cause acne?

For many of us, our bodies are out of balance. Processed foods, chronic stress, disrupted sleep patterns, and environmental toxins are part of our daily lives. And all of these things can cause skin inflammation. Your gut microbiome is probably suffering the consequences, throwing off everything from hormone regulation to nutrient absorption. Thanks to the gut-skin connection, this might be causing inflammatory breakouts.

But here’s the good news: by understanding how inflammation causes acne and making strategic lifestyle and skincare choices, you restore your natural, healthy glow.

How to Recognize Inflammatory Acne

“Inflammatory acne typically presents as red, swollen, and painful lesions which are sometimes cystic,” says Nichelle Temple, esthetician and the owner of Inderma Studio. “On the skin, inflammatory acne often leaves post-inflammatory hyperpigmentation or post-inflammatory erythema (the red or pink spots left on the skin after the acne lesion heals). Other symptoms on the skin can show as redness, warmth felt on the affected area, or itching.”

If you’re experiencing inflammation, your skin isn’t the only place it will show up. According to Nichelle, other symptoms might include:

Fatigue Brain fog Joint pain Skin flare-ups like rosacea or eczema Digestive issues like constipation or bloating

Consult a doctor and/or dietician to confirm that inflammation is the root of your skin concerns. If it is, read on for insights from Nichelle and Dr. Mamina, dermatologist and co-founder of Beautycore, on how to reduce inflammation that’s causing your breakouts.

Gut Health, Inflammation, and Acne: How to Address It

Poor gut health impacts your skin in two main ways: disrupting your hormones to produce too much oil and keeping your digestive system from absorbing enough nutrients. Excess oil and poor nutrition lead to breakouts.

“Gut health impacts hormone regulation, including androgens, which can increase sebum production and contribute to acne development,” says Dr. Mamina. “A healthy gut is also essential for the absorption of vital nutrients for skin health, such as vitamins A, D, E, and zinc. Poor gut health can impair the absorption of these nutrients, negatively affecting the skin.”

To address gut health for inflammatory acne, experts recommend an anti-inflammatory diet. In most cases, this looks like eating a balanced array of whole foods and avoiding any ultra-processed foods. “An anti-inflammatory diet focuses on reducing inflammatory foods like refined sugars, excessive dairy, and spicy and processed foods,” says Nichelle. “Drinking spearmint tea can also be beneficial,” she adds.

Anti-Inflammatory Diet Tips

For more guidance on what an anti-inflammatory diet could look like, Dr. Mamina says: “An anti-inflammatory acne diet focuses on reducing inflammation in the body, which may help improve acne symptoms. Foods that have been found in studies to increase acne and inflammation associated with acne include processed carbohydrates and sugar as well as dairy.”

Dr. Mamina recommends:

Whole, minimally processed foods, including a variety of colorful fruits and vegetables rich in antioxidants, vitamins, and minerals—such as berries, leafy greens, and cruciferous vegetables. A diet rich in fiber and healthy fats with sources of omega-3 acids like fatty fish (such as sardines), walnuts, chia seeds, and flaxseeds. Whole grains like quinoa, brown rice, and oats should be prioritized over refined grains, as they have a lower glycemic index that can help stabilize blood sugar levels. Probiotics and fermented foods, such as (dairy-free) yogurt, kefir, sauerkraut, and kimchi, can support gut health and potentially reduce inflammation.

Skincare Strategies for Reducing Inflammation

While starting with gut health will do wonders for preventing further inflammatory acne, targeted skincare is necessary to treat breakouts.

As a certified esthetician, Nichelle recommends the following additions to your routine:

LED Therapy A gentle salicylic acid or benzoyl peroxide cleanser or toner to clear pores and gently exfoliate, getting beneath the surface of the skin without irritating it. A ceramide moisturizer to strengthen the skin barrier. Azelaic acid, which has antimicrobial and anti-inflammatory properties and can help lighten PIE. Niacinamide to help control sebum production and reduce redness. Antioxidant gels or serums help to soothe the skin.

Can supplements treat inflammatory acne?

The best approach to inflammatory acne is holistic. Address your gut health with healthy foods, use a simple but targeted skincare routine, and avoid aggravating your inflammation with stress. “Managing stress, prioritizing sleep and hydration, and practicing good gut health through taking pre/probiotics while following an anti-inflammatory lifestyle can improve skin health over time,” says Nichelle.

But, to bolster your efforts, supplements can also be a solution to inflammatory acne. Inflammation is internal, so oral solutions, along with topical ones, can supercharge your efforts. Look for pre/probiotic supplements that address gut health and inflammation, as well as other gut-healthy supplements like colostrum.

Dr. Mamina, whose brand Beautycore nourishes your skin from the inside out, is passionate about holistic supplements. “Using products which include a blend of probiotics and fermented vitamins helps to maintain a balanced gut microbiome,” she says. And their benefits go beyond gut health. “This will clear skin, strengthen hair, promote new hair growth, and promote long-lasting, youthful radiance from within.”