Skin & Hair
Manage Breakouts & Support Clearer Skin
Breakouts are common, and most people can calm them with gentle, steady habits and by leaving spots alone, while a few natural options have small amounts of evidence behind them. This page is about everyday care for acne-prone skin; the medical condition itself, and the treatments a clinician can offer, are on the acne condition page.
General information, not medical advice. Last updated October 31, 2026. Written by the AlternativeMed editorial team. Not medically reviewed.
Start here
- Wash your face with a gentle cleanser in the morning and evening (and after heavy sweating), remove make-up at night, and do not scrub.
- Choose skin-care and make-up products labelled oil-free or non-comedogenic, and use sunscreen on sunny days.
- Do not pick or squeeze spots, and talk to a pharmacist or doctor if self-care has not helped after a few weeks or the acne is deep, painful or leaving scars.
Be careful with
- Squeezing, picking and hard scrubbing can cause scars and dark marks and can make acne worse.
- Natural does not mean harmless: tea tree oil can irritate skin and must never be swallowed, and zinc by mouth can upset the stomach. Do a small patch test first and ask a pharmacist if you take medicines.
- Pregnancy, trying to conceive and breastfeeding: ask a doctor or pharmacist before using any acne product, natural or not. Never stop a prescribed acne medicine on your own.
Get help when
- Acne that is deep, painful, covers a large area or leaves scars or dark marks, or that has not improved after you have tried self-care (NHS and NIAMS advice).
- Skin that is hot, swollen and red, which may be an infection (redness can be harder to see on brown and black skin).
- Acne that is affecting your mood, confidence or mental health: tell a doctor, and seek help right away from your doctor or local emergency or crisis service if you have thoughts of harming yourself.
- A rash, swelling of the face or lips, or trouble breathing after using any product: stop it and get medical help urgently.
- A new or changing mole, or a sore that does not heal, is not acne: see a doctor.
About Manage Breakouts & Support Clearer Skin
What this goal means
This goal is about managing breakouts day to day and giving skin the best chance to clear: how you wash, what you put on your skin, what you leave alone, and which food and supplement ideas have been tested. It is not a diagnosis or a cure.
NIAMS explains that acne happens when hair follicles become clogged with oil and dead skin cells and bacteria grow in the plugged pore. The NHS lists the main spot types as whiteheads, blackheads, papules, pustules and deeper nodules or cysts.
1,2What it can feel like
Spots most often appear on the face and can also appear on the back, chest and shoulders. The NHS notes that acne can cause anxiety, depression and low self-esteem, so feeling upset about it is common and deserves care, not dismissal.
After spots heal, some people are left with marks or scars. NIAMS says squeezing or picking can cause scars or dark blotches, and that people may notice discolouration after acne heals.
2,3What can make breakouts worse
NIAMS lists squeezing or picking, scrubbing too hard, pressure from helmets, tight clothing or backpacks, and pollution or high humidity. It says stress does not cause acne but may make it worse, and that some studies suggest certain foods may worsen it while researchers are still studying diet's role.
The NHS adds that hormone changes, family history and some medicines can play a part. Hair and cosmetic products that are not oil-free can also make acne worse, according to NIAMS.
1,3,2Conditions that can look like acne
Redness with bumps across the cheeks and nose can be rosacea, and itchy red patches can be eczema or a reaction to a product. A pharmacist or doctor can help tell them apart; this page does not diagnose skin conditions.
2Realistic expectations
Skin changes slowly. In the probiotic trials pooled in one review, clear differences only appeared after 12 weeks, not 4. Natural options generally add a small effect at best, and a 40-study review of complementary treatments for skin conditions found there was not enough evidence to recommend them for acne.
Established treatments exist and a clinician can choose among them. The 2024 American Academy of Dermatology guideline made strong recommendations for several medical treatments; the choice and safety checks belong with a doctor.
4,5,6Who this applies to
Teenagers, adults and anyone with occasional or mild-to-moderate breakouts. NIAMS says acne is most common in teens and young adults, and in adulthood it is more common in women. Severe, cystic or scarring acne, and acne in young children, needs a clinician rather than self-care alone.
1,6Related conditions and symptoms
Acne: breakouts, evaluation and care → Rosacea → Eczema → Contact dermatitis →
A manageable starting plan
An educational starting point, not a personal prescription. Adjust it to your own situation and any advice from your clinician.
Your first actions
- Wash gently twice a day, remove make-up at night, and stop scrubbing and picking.
- Switch to oil-free, non-comedogenic skin-care, make-up and hair products and use sunscreen.
- Change one thing at a time and give it several weeks before judging.
Optional additions
- Try a more lower-glycaemic pattern of eating for a few weeks and watch your skin.
- Ask a pharmacist about an over-the-counter spot treatment, or about zinc or other supplements if you are not pregnant and take no interacting medicines.
- Wear loose, breathable clothing and wash sports gear if you have body acne.
What to track
- A weekly photo in the same light to see slow changes.
- New products or foods and any flare or irritation after them.
- Dark marks, scars, pain or how acne affects your mood.
When to reassess
If there is no improvement after several weeks of steady self-care, or sooner if acne is deep, painful, scarring or affecting your mood, speak to a pharmacist or doctor.
When to seek professional support
- See a doctor for deep, painful, scarring or infected-looking acne, or if it affects your mental health.
- Ask about dermatology referral if acne does not respond.
- Tell your doctor or pharmacist about every supplement and skin product you use.
What helps
Ordered by how well the research supports each step. Evidence strength is shown on every card; precautions sit next to the advice.
Start here
Gentle washing with a mild cleanser
Moderate certaintyAddresses: Less irritation and cleaner pores without drying the skin out
Why it may help: The NHS advises washing twice a day with a gentle cleanser. NIAMS suggests a mild cleanser morning, evening and after heavy exercise, avoiding strong soaps, astringents and rough scrub pads, and rinsing with lukewarm water.
How to apply it: Use your fingertips, not a cloth or scrub pad. Pat dry. Wash after sweating, and shampoo regularly if your hair is oily.
Who it may suit: Anyone with breakouts.
Precautions: Over-washing and harsh products can irritate skin and may make acne worse.
2,3Remove make-up at night and choose non-comedogenic products
Moderate certaintyAddresses: Fewer clogged pores from products
Why it may help: The NHS advises removing make-up at the end of the day and using skin-care and make-up products labelled non-comedogenic. NIAMS recommends oil-free, non-comedogenic cosmetics and oil-free hair products, but notes that even non-comedogenic products may worsen acne for some people.
How to apply it: Check labels. Introduce one new product at a time so you can tell what a change does.
Who it may suit: People who wear make-up or use hair oils and styling products.
Precautions: Labels are not a guarantee; if a product seems to cause new spots, stop it.
2,3Leave spots alone
Moderate certaintyAddresses: Fewer scars and dark marks
Why it may help: The NHS says do not pick or squeeze spots because this can cause scars, and NIAMS says picking or squeezing can cause scars or dark blotches.
How to apply it: Keep hands off your face. If you cannot resist, ask a pharmacist about spot treatments rather than squeezing.
Who it may suit: Everyone with breakouts.
Precautions: Deep, painful lumps need medical care, not squeezing.
2,3Sun care while skin is clearing
Moderate certaintyAddresses: Prevents sunburn and helps limit dark marks after spots heal
Why it may help: NIAMS advises sunscreen and avoiding sunburn and tanning, because many acne medicines raise sunburn risk and because sunscreen helps prevent dark spots.
How to apply it: Choose a sunscreen that is oil-free and non-comedogenic, and use shade and clothing as well.
Who it may suit: People using acne products or prone to dark marks after spots.
Precautions: If a sunscreen stings or causes new spots, try another or ask a pharmacist.
3Ask a pharmacist about over-the-counter spot treatments
High certaintyAddresses: A medically recognised first step when self-care alone is not enough
Why it may help: The NHS says people can try acne treatments applied to the skin such as salicylic acid or benzoyl peroxide, and that a pharmacist can advise. The 2024 AAD guideline makes strong recommendations for benzoyl peroxide and topical retinoids (a clinician-led choice).
How to apply it: Start with a pharmacist's advice, use as directed, and expect irritation and dryness to be possible. Do not combine many strong products at once.
Who it may suit: Mild to moderate acne that has not settled with gentle care.
Precautions: Irritation, burning or redness can occur (NIAMS). Ask before using in pregnancy or breastfeeding, and see a doctor if it does not help.
2,6,3Additional options
Loose, breathable clothing and clean sports gear (body acne)
Low certaintyAddresses: May reduce rubbing and sweat on the chest, back and shoulders
Why it may help: The NHS suggests loose, breathable clothing for acne on the body. NIAMS lists pressure from helmets, tight clothes and backpacks as something that can make acne worse.
How to apply it: Shower after sweating and change out of damp clothes; wash gear that sits against the skin.
Who it may suit: People with acne on the back, chest or shoulders or who wear helmets and straps.
Precautions: Practical advice from health agencies rather than trial-tested outcomes.
2,1Looking after stress, sleep and mood
Low certaintyAddresses: May help you cope; NIAMS says stress can make acne worse
Why it may help: NIAMS says stress does not cause acne but may make it worse. The NHS says acne itself can affect mental health, so support matters in both directions.
How to apply it: Use the stress and sleep goals for ideas, and talk to a doctor if acne is getting you down.
Who it may suit: Anyone whose breakouts flare when stressed.
Precautions: The sources read do not test stress-reduction as an acne treatment.
1,2Still being studied
Lower-glycaemic eating
Low certaintyAddresses: A modest effect on breakouts is possible
Why it may help: A 2022 systematic review of 34 articles linked a high-glycaemic-index diet and high daily glycaemic load with more and more severe acne, saying randomised trials support this and calling the effect modest. A 2021 review of 53 articles also listed high-glycaemic foods as acne-promoting and fruit and vegetables as protective, mostly from observational studies.
How to apply it: See the Food & Nutrition tab for what lower-glycaemic eating means in practice.
Who it may suit: Adults and teens who like to try a food change alongside skin care.
Precautions: Do not cut out whole food groups without advice, especially in children, teens, pregnancy or if you have or have had an eating disorder.
7,8Zinc
Low certaintyAddresses: Possibly fewer inflamed spots
Why it may help: A meta-analysis found people with acne had lower blood zinc and that people treated with zinc had a larger fall in inflamed spots than those not treated with zinc, with no significant difference in side effects. A JAMA Dermatology review reported stomach and gut upset with zinc.
How to apply it: See the Remedies tab; the NHS says a pharmacist can advise on supplements such as zinc, niacinamide and vitamin A.
Who it may suit: Adults considering a supplement after talking to a pharmacist.
Precautions: High intakes can cause stomach upset and can interfere with other minerals; check with a pharmacist, especially in pregnancy.
9,10,2Green tea extract on the skin
Low certaintyAddresses: Fewer inflamed and non-inflamed spots in small trials
Why it may help: A meta-analysis of 5 randomised trials (247 people) found green tea extract applied to the skin lowered inflammatory and non-inflammatory lesion counts, while extract taken by mouth had minimal effect.
How to apply it: See the Remedies tab.
Who it may suit: Adults with mild acne who accept a small possible benefit.
Precautions: Only 5 trials with different products; skin products can irritate. Green tea extract capsules are not the form that showed benefit here.
11,10Oral probiotics
Low certaintyAddresses: Possibly fewer lesions after about 12 weeks
Why it may help: A 2025 meta-analysis of 9 randomised trials (623 people) found that after 12 weeks probiotics lowered severity grade and total lesion count compared with control. A second meta-analysis of 3 double-blind trials (231 people) found a modest drop in inflamed lesions but wide differences between trials.
How to apply it: See the Remedies tab.
Who it may suit: Adults who want to try an add-on with a low reported side-effect rate.
Precautions: Small trials with different strains; people with weakened immune systems should ask a doctor first.
4,12Omega-3 fatty acids, vitamin D and vitamin B5
Very low certaintyAddresses: A thin signal of possible benefit
Why it may help: A 42-trial JAMA Dermatology review (3,346 people) found possible benefit of vitamins B5 and D, green tea extract, probiotics and omega-3 in fair or good quality studies. A 2025 review linked omega-3 supplements and higher EPA levels with better or lower-risk acne.
How to apply it: See the Remedies tab.
Who it may suit: Adults who want to discuss supplements with a pharmacist.
Precautions: Abstract-level evidence only; amounts and products varied.
10,13Food & nutrition
What eating patterns have been studied
NIAMS says some studies suggest certain foods may worsen acne but that researchers are still studying diet's role. No diet is proven to clear acne.
A systematic review of 34 articles found a high-glycaemic-index diet and high daily glycaemic load were linked with more and more severe acne, and said randomised trials support this, with a modest effect. In practice, a lower-glycaemic pattern means more whole grains, legumes, vegetables and fruit and fewer sugary drinks and refined snacks.
Lower-glycaemic eating
Low certaintyAddresses: Possible modest improvement
Why it may help: Supported by a 2022 review of 34 articles and a 2021 review of 53 articles, mostly observational with some randomised trials.
How to apply it: Choose whole grains, legumes, vegetables and fruit; limit sugary drinks and refined snacks.
Who it may suit: Most people, as part of ordinary healthy eating.
Precautions: Avoid restrictive dieting, especially in teens, pregnancy or with a history of disordered eating.
7,8Fruit and vegetables
Very low certaintyAddresses: Linked with less acne in observational studies
Why it may help: A 2021 review listed fruit and vegetables among acne-protective factors, with most evidence observational.
How to apply it: Aim for a variety through the day.
Who it may suit: Everyone.
Precautions: A link is not proof that they clear acne.
8Dairy
A meta-analysis of 14 observational studies (78,529 children, teens and young adults) found any dairy was linked with higher odds of acne (odds ratio 1.25), with milk linked more than yogurt or cheese. The authors warned of publication bias and wide differences between studies, and that results should be interpreted with caution. The 2022 review called the dairy evidence mixed.
If you wonder about dairy, you could try reducing it for a few weeks and watch your skin, but milk is an important source of calcium and protein for many people, so ask a doctor or dietitian first, particularly for children, teens and pregnant people.
Reducing dairy
Very low certaintyAddresses: Uncertain
Why it may help: Observational links only; no trial in the sources read proves that cutting dairy clears acne.
How to apply it: Discuss with a clinician or dietitian before cutting dairy, and keep other sources of calcium.
Who it may suit: Adults who notice a pattern.
Precautions: Do not cut out food groups for children or teens without advice.
14,7Other nutrition notes
The NHS says a pharmacist can advise on tablet supplements such as zinc, niacinamide and vitamin A, but these are covered with cautions in the Remedies tab. Whole-nutrition guidance for skin and hair is on a separate page.
2Remedies & supplements
Traditional use, laboratory findings and human trials are kept apart. "Natural" does not mean safe.
Zinc
Low certaintyStudied form and route: Oral supplement (or zinc skin treatments)
Intended outcome: Possibly fewer inflamed spots
Human evidence: A meta-analysis of studies in acne found lower blood zinc in people with acne and a larger fall in inflamed papules with zinc than without, alone or as an add-on, with no significant difference in side effects. The JAMA Dermatology review reported stomach and gut upset with zinc.
Limits: The abstract gives no trial counts or doses. Low zinc in acne does not show it causes acne.
Interactions and precautions: Stomach and gut upset is possible; ask a pharmacist, especially in pregnancy or with other supplements or medicines.
9,10Green tea extract
Low certaintyStudied form and route: Applied to the skin
Intended outcome: Fewer inflamed and non-inflamed spots
Human evidence: A meta-analysis of 5 randomised trials (125 treated, 122 control) found green tea extract lowered inflammatory lesions by about 9 on average overall, and by about 11 when applied to the skin; oral extract had minimal effect and did not clearly reduce non-inflammatory lesions.
Limits: Only five trials with different products and strengths; the authors call for better trials.
Interactions and precautions: Skin products can irritate. No significant side effects were reported with skin use in the trials.
11,10Oral probiotics
Low certaintyStudied form and route: Capsules or powders taken by mouth
Intended outcome: Possibly lower severity and lesion counts after about 12 weeks
Human evidence: A meta-analysis of 9 randomised trials (623 people) found that after 12 weeks probiotics lowered severity and total lesion count versus control, with no major side effects. A second meta-analysis of 3 double-blind trials (231 people) rated certainty low to moderate and found results varied widely.
Limits: Few small trials using different strains.
Interactions and precautions: People with weakened immune systems or serious illness should ask a doctor first.
4,12Omega-3 fatty acids
Very low certaintyStudied form and route: Fish-oil or similar supplements
Intended outcome: Possible modest benefit
Human evidence: The JAMA Dermatology review of 42 trials listed omega-3 among supplements with possible benefit; a 2025 review combining trials with a genetic analysis linked higher EPA with lower acne risk.
Limits: Abstracts give few numbers; genetic analysis was mostly in European populations.
Interactions and precautions: Fish oil can interact with blood-thinning medicines; check with a pharmacist.
10,13Vitamin D and vitamin B5
Very low certaintyStudied form and route: Oral supplements
Intended outcome: Possible fewer lesions
Human evidence: The 42-trial review reported possible benefit of vitamins B5 and D in fair or good quality studies, without further detail in its abstract.
Limits: One review, abstract only.
Interactions and precautions: High vitamin D intakes can be harmful; ask a pharmacist.
10Tea tree oil
Not enough evidenceStudied form and route: Diluted on the skin
Intended outcome: Unproven for acne
Human evidence: A review of 46 randomised trials said more evidence is needed to confirm benefit for acne lesions, and NCCIH says it might help but more evidence is needed.
Limits: Small trials of poor to modest quality with many strengths.
Interactions and precautions: Side effects were reported in 60 percent of studies, minor except at 25 percent or more. Never swallow it. NCCIH says topical products may be safe in pregnancy and breastfeeding. Patch-test first.
15,16Nicotinamide (niacinamide) on the skin
Not enough evidenceStudied form and route: Skin product
Intended outcome: Could not be judged
Human evidence: A Cochrane review of 49 trials found four nicotinamide trials compared with antibiotic skin treatments, none of which measured self-assessed improvement; evidence was low quality. The NHS mentions niacinamide among supplements a pharmacist can advise on.
Limits: No placebo-controlled trial gave usable improvement data.
Interactions and precautions: Skin irritation is possible.
17,2Therapies & care
Established care for acne starts with gentle skin care and pharmacy products, and a doctor or dermatologist can offer prescription treatments for stubborn, severe or scarring acne. This page does not recommend particular medicines or doses, and you should not stop a prescribed medicine on your own.
Pharmacist advice and over-the-counter skin treatments
Moderate certaintySelf-care with professional advice The NHS says people can try treatments applied to the skin such as salicylic acid or benzoyl peroxide and that a pharmacist can advise.
Who it may suit: Mild to moderate acne.
Precautions: Dryness and irritation are common; ask before using in pregnancy.
2,3Doctor or dermatologist care
High certaintyMedical care The 2024 American Academy of Dermatology guideline made 18 evidence-based recommendations, including strong recommendations for several skin-applied treatments and one oral antibiotic, and for a strong oral medicine in severe, scarring or treatment-resistant acne. The choice, safety checks and pregnancy precautions belong with a clinician.
Who it may suit: Acne that is moderate to severe, deep, scarring, not responding to self-care, or affecting mental health.
Precautions: Some prescription acne medicines carry pregnancy and mood cautions; follow the prescriber's advice.
6,2,3Support for mood and confidence
Moderate certaintyEmotional support The NHS notes acne can affect mental health and advises seeing a GP if it does; NIAMS advises talking to a provider if acne causes embarrassment, shyness or anxiety.
Who it may suit: Anyone whose acne is affecting how they feel.
Precautions: If you have thoughts of harming yourself, contact your doctor or local emergency or crisis service right away.
2,3What to avoid
Habits, products and claims that can get in the way. Never stop a prescribed medicine without talking to the professional who prescribed it.
Risks that apply to most people
Picking, squeezing and popping spots
Moderate certaintyWhy: The NHS and NIAMS both say it can cause scars or dark marks.
Who it applies to: Everyone with breakouts.
Try instead: Keep hands away, use a pharmacist-advised spot treatment, and see a doctor for deep lumps.
2,3Scrubbing and harsh cleansing
Moderate certaintyWhy: The NHS says scrubbing can irritate skin and make acne worse; NIAMS lists strong soaps, astringents and rough scrub pads to avoid.
Who it applies to: People who feel they need to scrub oiliness away.
Try instead: Use a gentle cleanser and lukewarm water twice a day.
2,3Sunburn and tanning
Moderate certaintyWhy: NIAMS says to avoid sunburn and tanning because many acne medicines raise sunburn risk and sun can darken marks.
Who it applies to: Anyone using acne products.
Try instead: Use shade, clothing and an oil-free sunscreen.
3Personal triggers to check
Pressure and rubbing from helmets, tight clothing and backpacks
Low certaintyWhy: NIAMS lists these as things that can make acne worse.
Who it applies to: People with body acne, athletes, students.
Try instead: Wear loose, breathable clothing and clean padded gear.
1,2Oil-based hair and cosmetic products
Low certaintyWhy: NIAMS says products that are not oil-free can make acne worse, though even non-comedogenic products may worsen it for some people.
Who it applies to: Anyone using hair oils, pomades or heavy make-up.
Try instead: Choose oil-free products and keep hair off the face.
3Pollution and high humidity
Low certaintyWhy: NIAMS lists environmental irritants such as pollution and high humidity as possible aggravators.
Who it applies to: People in humid or polluted places.
Try instead: Wash after heavy sweating and keep to a simple routine.
1Possible diet triggers: high-glycaemic foods and dairy
Low certaintyWhy: Reviews link high-glycaemic eating and, in observational studies, dairy (especially milk) with more acne. Links are not proof of cause.
Who it applies to: People who notice flares with certain foods.
Try instead: See the Food & Nutrition tab; do not cut out food groups without advice.
7,14Products that need caution
Using many strong products at once
Moderate certaintyWhy: NIAMS notes that irritation, burning and redness can come from standard skin treatments, and the NHS and AAD suggest a pharmacist or clinician guide the choice.
Who it applies to: People layering several treatments.
Try instead: Introduce one product at a time, and ask a pharmacist.
3,2,6Undiluted tea tree oil and other essential oils on spots
Moderate certaintyWhy: A review found side effects in 60 percent of tea tree oil studies, minor except at strengths of 25 percent or more. NCCIH says some people get redness or irritation and that tea tree oil must not be swallowed.
Who it applies to: Anyone tempted to dab neat oil on spots.
Try instead: Use only a product made for skin at the stated strength, patch-test first, and stop if it stings or itches.
15,16Unsupported claims
Claims that a detox, juice cleanse or single supplement will clear acne
Evidence againstWhy: The 40-study review found insufficient evidence to recommend complementary treatments for acne, and the diet reviews describe modest effects at most.
Who it applies to: Anyone shown a miracle clear-skin product.
Try instead: Rely on steady skin care, and ask a pharmacist or doctor about proven options.
5,7Claims that acne is caused by being dirty
Moderate certaintyWhy: The NHS and NIAMS describe acne as arising from clogged pores, oil, bacteria and hormones, and say scrubbing makes it worse.
Who it applies to: People who wash repeatedly or scrub.
Try instead: Wash gently twice a day; do not over-wash.
2,1Common mistakes
Giving up on a routine too quickly or changing products every week
Low certaintyWhy: Probiotic trials only showed clear differences at 12 weeks, and skin changes slowly.
Who it applies to: Anyone starting a new routine.
Try instead: Give a simple routine several weeks unless it irritates, then review with a pharmacist.
4Waiting too long to get help
Moderate certaintyWhy: The NHS advises seeing a GP when self-care has not worked, spots are deep, painful or scarring, or mental health is affected.
Who it applies to: People with worsening or scarring acne.
Try instead: Book a doctor or dermatologist visit.
2,3Evidence & safety
What the research shows
The NHS and NIAMS agree on the basics: gentle washing, non-comedogenic products, no picking or scrubbing, sun care, and medical help when acne is severe or distressing. Natural options have small amounts of low-certainty evidence at best: lower-glycaemic eating, zinc, green tea extract on the skin and probiotics look most promising, tea tree oil and nicotinamide are unproven, and a 40-study review found insufficient evidence to recommend complementary treatments for acne.
Limits of the evidence
- Many diet findings are observational and show links, not cause.
- Supplement trials were small, used different products and strengths, and several abstracts give no numbers.
- Several agency pages were read through a summarising tool, so wording is second-hand.
- Nothing here compares natural options with established treatments head to head.
Precautions and interactions
- Ask a pharmacist before supplements if you take any medicine.
- Never swallow tea tree oil; patch-test any new skin product.
- Stop any product that burns, itches or causes a rash.
- Never stop a prescribed acne medicine without speaking to your prescriber.
Life-stage considerations
- Pregnancy, trying to conceive and breastfeeding: ask a doctor or pharmacist before using any acne product, natural or not.
- Teenagers and children: avoid restrictive diets and supplements without advice; young children with acne should see a doctor.
- Older adults and new adult-onset acne: ask a doctor, since medicines and hormone changes can play a part.
Warning signs
- Hot, swollen, red, painful skin (possible infection).
- Deep, painful lumps or scarring.
- Low mood or anxiety linked to acne; thoughts of self-harm need urgent help from a doctor or local emergency or crisis service.
- Rash, facial swelling or trouble breathing after a product: seek urgent medical help.
- A new or changing mole or a sore that does not heal.
Claim checks
Cutting out dairy clears acne
Unproven
14,7Tea tree oil is a proven acne treatment
Insufficient evidence
15,16Washing more often or scrubbing clears acne
False for scrubbing
2,3Natural options replace medical acne treatment
Not supported
5,6Probiotics clear acne
Possible small effect
4,12Questions people ask
What causes breakouts?
NIAMS says acne can result from excess oil, a build-up of dead skin cells in the pore and bacterial growth. Hormones, family history and some medicines also play a part.
How often should I wash my face?
The NHS advises twice a day with a gentle cleanser. NIAMS adds after heavy exercise and says to avoid strong soaps, astringents and rough scrub pads.
Is it ever OK to pop a spot?
The NHS and NIAMS advise against it because it can cause scars or dark marks. A pharmacist can suggest spot treatments instead.
Does diet cause acne?
NIAMS says researchers are still studying diet's role. Reviews link high-glycaemic eating, and in observational studies dairy, with more acne, but links are not proof of cause.
Does zinc help acne?
A meta-analysis found fewer inflamed spots with zinc, though evidence is low certainty and zinc can upset the stomach. Ask a pharmacist first.
Does tea tree oil work for acne?
Evidence is insufficient. A review said more evidence is needed, and side effects were common. Never swallow it, and patch-test first.
Do probiotics help?
Pooled trials suggest a possible modest benefit after about 12 weeks, but trials were few and varied.
Do I need sunscreen if I have acne?
NIAMS advises it because many acne medicines make skin more sun-sensitive and sunscreen helps prevent dark spots. Choose oil-free, non-comedogenic products.
Can stress make breakouts worse?
NIAMS says stress does not cause acne but may make it worse.
When should I see a doctor?
When self-care has not helped, spots are deep, painful or scarring, skin looks infected, or acne is affecting your mood (NHS).
Is it safe to use acne products in pregnancy?
Ask a doctor or pharmacist before using any acne product, natural or not, if you are pregnant, trying to conceive or breastfeeding.
References
- NIAMS (NIH). Acne. Read 2026-10-31 through a fetch tool that summarises the page. source
- NHS. Acne (last reviewed 22 September 2026). Read 2026-10-31 through a fetch tool that summarises the page. source
- NIAMS (NIH). Acne: diagnosis, treatment and steps to take. Read 2026-10-31 through a fetch tool that summarises the page. source
- Lin HW, et al. Efficacy of oral probiotics in patients with acne: a systematic review and meta-analysis of randomized trials. Clin Exp Dermatol 2025. PubMed abstract. source
- Jones VA, et al. Complementary and alternative medicine treatments for common skin diseases: a systematic review and meta-analysis. JAAD Int 2021. PubMed abstract. source
- Reynolds RV, et al. Guidelines of care for the management of acne vulgaris. J Am Acad Dermatol 2024. PubMed abstract. source
- Meixiong J, et al. Diet and acne: A systematic review. JAAD Int 2022. PubMed abstract. source
- Dall'Oglio F, et al. Diet and acne: review of the evidence from 2009 to 2020. Int J Dermatol 2021. PubMed abstract. source
- Yee BE, et al. Serum zinc levels and efficacy of zinc treatment in acne vulgaris: a systematic review and meta-analysis. Dermatol Ther 2020. PubMed abstract. source
- Shields A, et al. Safety and effectiveness of oral nutraceuticals for treating acne: a systematic review. JAMA Dermatol 2023. PubMed abstract. source
- Kim S, et al. The effects of green tea on acne vulgaris: a systematic review and meta-analysis of randomized clinical trials. Phytother Res 2021. PubMed abstract. source
- Tjiu JW, et al. Oral probiotics in acne vulgaris: a systematic review and meta-analysis of double-blind randomized clinical trials. Medicina (Kaunas) 2025. PubMed abstract. source
- Zhang L, et al. Exploring clinical and genetic evidence in association between unsaturated fatty acids and acne. Eur J Nutr 2025. PubMed abstract. source
- Juhl CR, et al. Dairy intake and acne vulgaris: a systematic review and meta-analysis of 78,529 children, adolescents and young adults. Nutrients 2018. PubMed abstract. source
- Kairey L, et al. Efficacy and safety of Melaleuca alternifolia (tea tree) oil for human health: a systematic review of randomized controlled trials. Front Pharmacol 2023. PubMed abstract. source
- NCCIH (NIH). Tea tree oil. Read 2026-10-31 through a fetch tool that summarises the page. source
- Liu H, et al. Topical azelaic acid, salicylic acid, nicotinamide, sulphur, zinc and fruit acid (alpha-hydroxy acid) for acne. Cochrane Database Syst Rev 2020. PubMed abstract. source
Related on AlternativeMed
Related goals
Relieve dry skin → Support your skin barrier → Care for sensitive skin → Reduce skin irritation → Improve uneven skin tone → Protect your skin from sun damage → Build a simple skin-care routine →
Ingredients, foods and supplements
Zinc → Green tea → Tea tree oil →
Research, safety and claim-check resources
Natural skin-care ingredients → Nutrition for skin and hair → Skin and hair safety: when to see a doctor → Skin and hair research and evidence → Eating patterns compared →