When it comes to balancing hormones and clearing hormonal acne, a holistic approach really is key. If you’ve struggled with your acne for a long time, and also have other symptoms like painful periods, irregular periods and changes in hair growth, it might be hormones that are driving your acne. And this isn’t *just* a topical issue with the acne. It’s your body giving you a message that something deeper is out of balance. While skincare plays an important role in regulating oil production, reducing inflammation and supporting healing on the surface of your skin, it cannot reach the underlying triggers of hormonal acne beneath the skin. That is where diet, lifestyle, supplements and in some cases medications come in.

In my clinic I see all the time how the right foods can make a noticeable difference to hormone balance (honestly, sometimes it surprises me how much of a difference it can make!). These changes do not just support clear skin but can also improve your mood, energy levels, digestion and menstrual health. I want to share five of my favourite hormone-supporting foods and explain exactly how these foods help to clear hormonal acne, so that you can start using them to help restore balance in your own body.

Before we get to the foods, let’s cover what hormonal acne actually means and why hormones play such a big role in your skin health.

What is hormonal acne?

Hormones are your body’s chemical messengers. They regulate everything from your metabolism and energy levels to your menstrual cycle and sleep. You have many different hormones and they do not work in isolation. Instead they act like an orchestra. When all of the musicians are in tune, the performance looks, sounds and feels great. But when one instrument is out of sync, the whole performance sounds wrong and feels uncomfortable.

The same is true for your hormones. If one is off balance, it affects the whole performance of your body.

If testosterone is elevated, you often see changes in insulin and progesterone as well. Thyroid hormones can influence oestrogen and insulin. And cortisol (your main stress hormone) has a knock-on effect on your sex hormones too. This is why focusing on only one hormone rarely works. If you want to clear hormonal acne, you need to think of the bigger picture and aim for balance across the board.

Hormonal acne isn’t just a testosterone issue

When people talk about hormonal acne, testosterone is often the first thing that comes up. And while it is true that high testosterone can drive oil production and lead to those deep, painful breakouts along the jawline and chin, it’s not always the only hormone involved.

An imbalance in oestrogen can also trigger acne through inflammation. Signs that oestrogen dominance may be part of the issue include heavy or painful periods, breast tenderness before your cycle, and mood changes. Low progesterone can also play a role, leaving you feeling anxious and disrupting your cycle. Even insulin, the hormone that regulates blood sugar, can trigger excess androgens and, therefore, more acne.

So if your skin is breaking out and you’re trying to clear hormonal acne, the answer is rarely as simple as ‘lower your testosterone’. It is about gently bringing all of your hormones back into harmony. The foods I am about to share work in this broader way, supporting balance in multiple systems at once.

Foods to help clear hormonal acne

1. Cruciferous Vegetables

If I could encourage you to increase one group of foods for your hormones, it would be cruciferous vegetables. These include broccoli, cauliflower, Brussels sprouts, kale and cabbage.

Once your body has used oestrogen, it needs to be broken down and eliminated. If this process is sluggish, oestrogen can build up and contribute to symptoms like PMS, painful periods, heavy periods, tender, swollen breasts and acne. Cruciferous vegetables contain certain compounds such as sulforaphane and indole-3-carbinol. These compounds support your liver in processing oestrogen more effectively so that it can leave your system, preventing the excess build up we call oestrogen dominance.

They are also rich in fibre, which supports healthy bowel movements. This is important because once your liver has packaged up oestrogen to be excreted, it needs to leave your body through your gut. If you are constipated, you’re not clearing out excess hormones and other toxins out properly, which can show up on your skin.

An easy way to add more cruciferous vegetables is to include at least one serving, three times per week.

2. Flaxseeds (Milled, Always)

Flaxseeds might seem tiny but they can have some real effects on your hormones and skin health. They contain plant compounds called phytoestrogens which can bind to oestrogen receptors in the body. What makes them so great is that they can help whether your oestrogen is too high or too low. If your levels are high, flaxseeds provide a weaker version of oestrogen, reducing the overall effect. If your levels are low, they provide a gentle boost.

On top of this, flaxseeds are rich in omega-3 fatty acids which help to reduce inflammation. Since acne is often an inflammatory condition, these fats are important to get into your diet to help reduce the inflammation in the skin. Some studies have found that increasing flaxseed oil intake helps to support skin barrier function and hydration.

The important thing to know is that flaxseeds need to be eaten milled (ground up) rather than whole to get the omega-3 and phytoestrogen benefits. Whole flaxseeds usually pass straight through your digestive system without being broken down, which means you will not absorb the beneficial compounds. But they will help with bowel movements this way.

Aim for one to two tablespoons a day. Once they are milled, keep them in the fridge to preserve the fats.

How to eat more flaxseeds

• Stir into porridge or overnight oats
• Blend into a smoothie
• Sprinkle on yoghurt or salads
• Add to homemade energy balls or granola bars

3. Oily Fish

Oily fish such as salmon, sardines, mackerel and anchovies are some of the best foods you can eat for hormone balance. They are packed with omega-3 fatty acids, which your body uses as building blocks for hormone production.

Omega-3 fats are essential fatty acids because your body cannot make them on its own. You have to get them through food or supplements. This makes it especially important to include them regularly if you want to support both your hormones and your skin. Since acne often has inflammation at its root, increasing omega-3 and oily fish can support clearer skin due to the anti-inflammatory benefits of omega-3.

The goal is to eat one to three portions of oily fish per week. For many people this feels achievable, but I know not everyone enjoys fish (and it can get quite expensive). If you are not a fan, or struggle with the cost of fish, you can get all the benefits from a high-quality omega-3 supplement.

4. Green Tea

Green tea has so many health benefits. And when it comes to hormone balance, it can work on so many different hormones and areas of our health. This tea is rich in antioxidants, particularly one called epigallocatechin gallate (EGCG). EGCG helps regulate blood sugar levels and balance testosterone levels.

Green tea also supports your liver in clearing out excess oestrogen, making it particularly useful if you have symptoms of oestrogen dominance. And because it is anti-inflammatory, gut-supporting polyphenols, it may help to support the skin through the gut-skin-hormones connection.

Another benefit is that green tea contains an amino acid called L-theanine. L-theanine influences brain wave activity and helps you feel calm and focused, it’s great if you’re stressed or struggling with anxiety. Since stress triggers the release of stress hormones (like cortisol) which can then throw off the balance of other hormones out of balance and affect other hormones, having a gentle calming effect from L-theanine can be a really useful way to support your overall hormone health.

If you enjoy matcha, you will get even higher levels of antioxidants because matcha contains the whole ground tea leaf. A daily cup of green tea or matcha latte is a simple way to build hormone support into your routine.

If you enjoy matcha, you will get even higher levels of antioxidants because matcha contains the whole ground tea leaf. A daily cup of green tea or matcha latte is a simple way to build hormone support into your routine.

5. Dark Chocolate

Yes, chocolate really can be good for your hormones and help you clear hormonal acne. I know it often gets demonised, but when you choose high-quality dark chocolate, it can actually support your body in several important ways.

Cacao, the main ingredient in dark chocolate, is high in antioxidants, magnesium and zinc. Magnesium is essential for balancing oestrogen, progesterone, testosterone and cortisol. Zinc plays a role in balancing hormones, supporting skin healing, regulating oil production and calming inflammation. Together, these minerals are so key for both your hormones and your skin.

Cacao also contains polyphenols, which support gut health. A healthy gut microbiome is directly linked to balanced hormones and clear skin, so this is another reason why dark chocolate can be a smart choice.

A few squares of dark chocolate with 70 percent cacao or higher is enough to get the benefits without overdoing sugar. You can also use the cacao in oats, smoothies and everything you want to make chocolate-flavoured.

And importantly, allowing yourself ‘treats’ you enjoy can help reduce stress around food. Feeling constantly restricted often makes things worse, leading to stronger cravings and increased guilt, which is not supportive for your hormones or your mental wellbeing. I personally think having dark chocolate on hand is perfect for the natural increase in cravings you’ll get when you’re due on your period.

Need Help Clearing Hormonal Acne?

Supporting your hormones through food is not about restricting your diet and having the perfect healthy diet. It’s actually more about making small changes and being consistent with them over time that add up. You can eat in a way that supports your skin and hormones, while not feeling like you’re on a super strict and boring diet. And these are all some of the best foods to help clear hormonal acne.

But one thing I do need you to remember is that there is no quick fix for hormone balance. These foods work best when they are part of your regular diet, and you’re consistent with it for months. Try choosing one or two to start with and gradually build them into your daily routine. Over time you may be surprised at just how much your skin and your body thank you for these simple but powerful changes. And if you’re doing all of this and not seeing improvements, that’s where testing can help uncover underlying drivers that might need more than just food to correct. It’s something I can help you with in 1:1 sessions.