From Breakouts to Clear Skin: My Journey to Beating PCOS Acne

Let’s be real: if you have PCOS, you’re no stranger to acne breakouts.

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Study after study shows having polycystic ovary syndrome means you’re likely to experience acne. One meta-analysis of 60 studies published in the 2020 Gynecological Endocrinology compared the prevalence of acne among women with and without PCOS. Researchers concluded acne was “significantly higher” among polycystic ovary syndrome (PCOS) groups. In fact, some research suggests up to 40% of women with PCOS struggle with acne.

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You’ll know you’re dealing with hormonal PCOS acne when you see it. Typically appearing along the lower part of the face, back, and chest, this type of acne gets worse when you’re on your period. As dermatologists Kristina Liu and Janelle Nassim point out in Harvard Health,  PCOS acne lesions are often deeper and larger than other types of acne.  

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One theory is that our skin is more acne-prone because we produce excess male hormones called androgens. Androgens, like testosterone, can stimulate the sebaceous glands in the skin, leading to increased oil production.  In women with PCOS, insulin resistance, where your body doesn’t respond properly to insulin, also ramps up androgens. According to The Journal of Clinical and Aesthetic Dermatology, acne is often associated with hyperandrogenism.

I’ve experienced the pain PCOS acne flare ups in my own life. My breakouts were a major source of frustration and embarrassment. Birth control pills and expensive skin care products failed to help. Some of these products caused even more breakouts. The pills made me moody and anxious. Finally, I cleared my skin up naturally. Today, I consider myself a PCOS acne success story. And if I can do it, you can too. 

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Below, I break down the exact steps I took to banish PCOS acne - and everything else you must know to clear your skin up permanently. .

How to cure PCOS acne naturally: 4 steps to fix your problem-skin

Balancing your hormones is critical for healing PCOS naturally.

Many health professionals simply default to hormonal birth control or medications like metformin and spironolactone to treat PCOS acne. 

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But there’s a problem with this advice.

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Research actually shows that natural lifestyle changes, like diet, should be the first line of treatment for PCOS acne - not medication. 

My personal experience with using prescription drugs, like oral contraceptive pills, was that they didn’t fix acne long-term. All my skin problems returned as soon as I stopped using the medication.

Lasting improvements came when I visited an aesthetic doctor who helped me address the root cause of my acne: a hormonal imbalance.

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Here’s exactly what I did to clear up my skin.

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Step 1: Get professional advice 

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While there are several over-the-counter products available to treat acne, professional support makes a major difference.

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When I first consulted with my aesthetic doctor, I was desperate. By that time, I’d spent thousands on expensive products and treatments that didn’t make any meaningful and lasting difference. Also, I'd been on birth control to deal with my regular flare-ups and was tired of the side-effects. What I wanted was a more sustainable fix. 

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My doctor provided me with advice on diet, supplements, and skincare. Plus, she helped me select suitable products. Since then, I've had a handful of pimples, and only when I deviate from my diet. 

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Consult a dermatologist or aesthetic doctor who has experience in treating PCOS-related - or hormonal - acne. They'll examine your skin, diagnose the severity of your acne, and put together a personalised treatment plan. 

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Such a plan could include lifestyle changes. For example, dietary changes to reduce inflammation, stress management techniques, and exercise recommendations.

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They might suggest  prescription medications to regulate hormones and reduce acne. Topical treatments, like retinoids, salicylic acid, or benzoyl peroxide, may also be recommended to manage acne breakouts. Consider all of these options but remember that dietary changes are often effective in treating PCOS acne.

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Know that with the right diagnosis and treatment plan, you''ll 100% be able to take control of your acne and improve your overall health and well-being.

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Step 2: Treat PCOS acne from the inside out using diet 

Eating a healthy diet may combat your acne, per this 2021 research article:

“Nutritional factors play a significant role in the pathophysiology of both acne and PCOS and have been shown to be effective therapeutic interventions.”

I can attest to this. My diet was terrible  - I ate lots of fast foods, processed foods, and sugar. Think burgers, fries, greasy steak sandwiches - all washed down with a coke. I pretty much lived on fast food for a couple of months. I didn’t know it then but eating this way worsens insulin resistance and drives up blood sugar levels. 

No wonder my skin was a mess.

According to research published in the International Journal of Dermatology, diet plays a role in the development of acne. Specifically, a high-glycemic diet with lots of processed foods and sugar aggravates acne. 

On the other hand, a low glycemic diet is associated with clearer skin. A study of 108 women found that a low-glycemic diet led to a reduction in acne. These include non-starchy vegetables, whole grains, and lean proteins. 

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Without a doubt, diet makes the biggest difference in my skin.

Step 3: Build PCOS skincare habits

Adopting PCOS skincare habits can also help cure acne naturally.

According to experts, a good skincare routine for acne includes skin care products that clean, moisturise, and protect the skin from the effects of sunlight and other forms of ultraviolet (UV) radiation.

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You’ll want to cleanse the skin regularly with a gentle cleanser. Remember when it comes to PCOS acne the skin is more sensitive to androgens. As mentioned previously, elevated androgens can lead to increased oil production. Look for products that are specifically formulated for acne-prone skin, and steer clear of harsh exfoliants that can irritate the skin. Try and avoid using oily or greasy products on the skin, as these may clog your pores.

CeraVe is often recommended for hormonal acne, and it’s gentle on the skin, too. Dr. Ifeoma Ejikeme, founder and director of the Adonia Medical Clinic tells the Strategist it’s safe enough to use during pregnancy: “CeraVe Foaming Cleanser is good for normal to oily skin, and the addition of ceramides means it pulls moisture back into the skin.”

Aesthetic doctor Dr. Sophie Shotter tells Vogue magazine that PCOS skin needs a lightweight moisturiser to keep the skin hydrated. A moisturiser like The Ordinary - Hyaluronic Acid 2% + B5 can be a good choice for PCOS skin.

Applying a hyaluronic acid serum also keeps the skin healthy without disrupting the oil balance, explains Shotter.

“Regular in-clinic treatments, like Hydrafacial, will also help to keep pores clear and minimise breakouts,” adds Shotter.

My routine is:

Morning

• Cleanser
• Pigment corrector
• Moisturiser 
• Sunscreen

Night 

• Cleanser
• Moisturiser 

Step 4: Supplement with PCOS vitamins 

Supplementing with PCOS vitamins can also help cure acne naturally. 

Women with PCOS often have nutrient deficiencies, which can contribute to acne and other symptoms. The right supplements can lower testosterone levels and reduce inflammation.

Some of the best hormone balance supplements and vitamins include:

• Vitamin D: Some evidence suggests a link between acne and a lack of vitamin D deficiency. There’s also an association between vitamin D deficiency and PCOS. Research shows women with PCOS may have low levels of vitamin D. Taking vitamin D can help reduce inflammation and improve skin health.
• Omega-3 fatty acids: Omega-3 fatty acids are anti-inflammatory, and there’s evidence to suggest omega-3 fatty acids can reduce acne. In one study, acne significantly improved after 10 weeks of supplementation. That said, researchers said more evidence is needed.
• Magnesium: While there is limited research on the use of magnesium for PCOS-related acne, some studies have suggested that magnesium supplementation may reduce acne. A 2022 study reports that some trials indicated a link between magnesium and a reduction in acne. However, because other supplements were also used, researchers said that it wasn’t clear that magnesium alone was responsible for the outcome.
• Curcumin: A well-known hormone balancing supplement, curcumin can reduce androgens and inflammation. One randomised trial suggests curcumin may lower the amount of androgens among women with PCOS.

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I’ve personally included all of the above in my treatment plan.

Take advantage of natural remedies to manage PCOS acne

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By making simple changes to my diet, such as limiting processed foods, I was able to reduce inflammation and regulate my hormones.  Beyond those habits, I stick to my skincare routine, using products that were designed for acne-prone skin. Finally, getting professional advice is essential for effective PCOS acne management.

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Don't get me wrong: while medication can certainly be helpful for some women with PCOS, it’s not always necessary and can come with unwanted side effects. I honestly feel like some doctors rush to prescribe birth control, completely neglecting diet and other natural remedies. 

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Of course, every woman's journey with PCOS is unique. But I believe that natural approaches can be incredibly powerful. At the very least, they’re worth a try.

Featured image credit: Photo by Polina Tankilevitch

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