How to support hormonal acne naturally and gently

How hormones can influence breakouts

Hormonal acne is closely linked to fluctuations in hormones such as oestrogen, progesterone, and androgens. These shifts can increase oil production and affect how skin cells shed, making pores more likely to become congested.

This type of acne commonly shows up on the lower cheeks, jawline, and chin, and may present as persistent spots or deeper blemishes that are slow to heal. Changes in menstrual cycles, coming off or starting hormonal contraception, and periods of hormonal transition can all influence flare-ups.

Because hormones are only part of the picture, topical skincare alone rarely solves the issue, but it can play a supportive role.

The link between stress and hormonal acne

Stress and skin are closely connected. Ongoing stress raises cortisol levels, which can disrupt hormonal balance and increase inflammation in the body, including the skin.

Common contributors include:

• Poor or inconsistent sleep
• Over-exercising or under-fueling
• Prolonged emotional stress or anxiety

Supporting hormonal acne often means supporting the nervous system too. Gentle changes can help:

• Prioritising regular sleep, aiming for around seven hours
• Introducing calming practices such as breathing exercises or mindfulness
• Reducing chronic stress where possible, even in small ways

These shifts won’t eliminate acne overnight, but they can reduce one of the factors that keeps skin in a reactive cycle.

Skincare habits that support hormonal acne

When skin is hormonally reactive, less is often more. Over-cleansing, harsh actives, and aggressive treatments can compromise the skin barrier, making breakouts harder to manage.

Gentle cleansing

Choose a mild cleanser that removes makeup and daily impurities without stripping the skin. Cleansing balms or gentle oil cleansers can be especially helpful, as they dissolve debris while supporting the skin’s natural lipids. If needed, follow with a gentle second cleanse that’s free from sulphates and harsh foaming agents.

Hydration

Even acne-prone skin needs hydration. Skipping moisturiser can lead to increased oil production and further imbalance. Look for lightweight, non-comedogenic formulas that focus on skin comfort rather than heavy occlusion.

Barrier-supportive ingredients help skin tolerate hormonal fluctuations more calmly over time.

Face oils

Used correctly, face oils can help support balance rather than worsen breakouts. Lightweight, well-chosen oils can soften the skin, reduce tightness, and help prevent over-compensation from the sebaceous glands.

The key is choosing oils suited to acne-prone skin and using them sparingly, rather than layering too heavily.

You may also find it helpful to read my guide on using face oils for acne-prone skin, which explores how the right oils can support balance without clogging pores.

Sun protection

Daily sun protection is important, even when dealing with acne. UV exposure can worsen inflammation and slow healing. Mineral sunscreens containing zinc oxide or titanium dioxide are often better tolerated by hormonally reactive skin.

Make-up choices

‍Some long-wear or heavy foundations can be harder to remove fully, which may contribute to congestion if skin is already prone to breakouts. Choosing lighter formulas and cleansing thoroughly at the end of the day can be more supportive for hormonally reactive skin.

How diet can influence hormonal acne

Diet doesn’t cause acne on its own, but it can influence hormone regulation and inflammation.

Highly processed foods and refined sugars can trigger insulin spikes, which may contribute to hormonal imbalance. Supporting skin health through diet can include:

• Choosing whole grains, vegetables, and legumes
• Including zinc-rich foods such as cashews, avocados, and berries
• Supporting gut health with fermented foods like kimchi or kombucha
• Reducing reliance on sugary snacks in favour of balanced meals

These changes don’t need to be extreme. Gentle, sustainable adjustments are far more effective than restrictive approaches.

A gentle closing note

Managing hormonal acne naturally is rarely about finding a single product or solution. It’s about creating a supportive routine that respects the skin barrier, reduces unnecessary stress on the skin, and allows time for balance to return. Focusing on gentleness and consistency is often the most supportive place to start.

If you’re exploring skincare for hormonal or acne-prone skin, you can browse our acne skincare collection here, which includes gentle options and mini sizes if you prefer to begin slowly and see how your skin responds.