Does Whey Protein Cause Acne? How To Prevent It

Whey Protein: Does It Really Cause Acne?

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Yes. Whey protein may cause acne as it is derived from milk (along with casein) and forms as a by-product of the cheese-making process. Dairy intake is linked to acne (2). Several studies have found a possible link between the two:

• A study involving teenage athletes found that whey protein triggered acne lesions in them, and they diminished once the drink was discontinued (3). However, further studies are required to determine the exact mechanism.
• In another study, researchers observed that whey protein could enhance insulin levels or insulin-like growth factor 1 (IGF-1) and aggravate acne in healthy men (4).
• In a study involving 30 patients, researchers found that females were prone to develop acne after taking whey protein. They also concluded that whey protein could trigger acne in people with no active lesions and no family history of acne (5).

Even though further studies are required to determine the exact mechanism and link, we cannot deny that whey protein aggravates and triggers acne. Let’s explore the possible reasons and mechanisms in the next section.

How Whey Protein May Trigger Acne: The Mechanism

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Dairy products (including whey protein) spike up blood sugar levels and produce insulin and insulin-like growth factor  (IGF-1) in your body.  IGF-1 is the factor that is thought to accelerate muscle growth and trigger acne. Milk has a low glycemic index (GI), but it also triggers the release of comedogenic hormones like progesterone, estrogen, androgen precursors, and 5-alpha-reductase steroids. This hormone imbalance increases excess sebum production, abnormal keratinization, and bacterial proliferation, causing acne (5), (6), (7). Mary Sabat, MS, RD, LD, says, “Consuming too much protein can increase the production of hormones, such as testosterone, which can lead to hormonal acne in some people. Also, animal protein, if not organic, may contain hormones that get into your system and cause skin issues.”

Most of us consume whey protein either with our food, smoothies, or water. The ingredients you add to your protein powder also make a difference. Scroll down to know more!

Ingredients To Avoid In Your Protein Shakes

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What you mix in your protein shake may also play a key role in acne. Adding milk, especially skim milk, may double the risk of acne.

Manufacturers often add whey protein to skim milk to maintain its consistency. Moreover, compared to regular and full-fat milk, skim milk increases the risk of comedogenesis (formation of comedones due to clogged pores) (8), (9). Hence, avoid preparing your protein shakes with skimmed milk.

It is best to avoid any foods that may trigger acne. However, it may not always be possible if you are into athletics. Here are a few ways to prevent and manage breakouts caused by whey proteins.

How To Prevent Acne Breakouts Caused By Whey Protein

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1. Avoid wearing tight clothing during exercising. It may cause accumulation of sweat and sebum, leading to acne.
2. Shower immediately post-workout. Avoid using dirty towels and clothes to prevent bacterial growth and dirt accumulation in the skin pores.
3. Reduce the intake of whey protein. You may reduce the quantity or frequency and check how it is working. If there is no improvement, stop consuming it and look for alternatives.
4. Use a medicated acne treatment (like benzoyl peroxide or salicylic acid) to reduce inflammation. Talk to a dermatologist for product suggestions.
5. Use a non-comedogenic cleanser, preferably with salicylic acid, to unclog the pores.
6. If you have acne-prone skin, avoid consuming foods with a high glycemic index (GI) like sugar, processed food, and carbohydrates. Also, drink plenty of water to stay hydrated.

You may check out vegan proteins instead of whey protein. Here are a few alternatives you may try to minimize the acne lesions without affecting your muscle-building goals.

Whey Protein Alternatives

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The best alternatives for whey protein include:

• Pea protein powder
• Soy protein powder
• Egg white protein powder
• Brown rice protein powder

Other than these protein powders, nuts, lentils, and oily fish are good protein sources. Sabat adds, “It is best to follow a balanced diet and speak to a doctor or dietitian to determine the appropriate amount of protein for an individual’s needs. All animal protein, including whey, should be organic from grass-fed animals.”

Plant-based protein powders are easier to digest than whey protein. However, before buying, check the product to ensure they contain minimally processed ingredients.

Infographic: Tips To Prevent Acne Breakouts Caused By Whey Protein

Consumption of excess whey protein may trigger a series of internal events that may result in an eruption of acne across your face. While this event may be uncommon, it is not unheard of. Check out the infographic below to learn more about the steps you can take and tips you need to keep in mind to prevent acne related to the consumption of whey protein.

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Frequently Asked Questions

How long does whey protein acne take to go away?

Whey protein acne takes approximately 2 -3 months to clear out completely. However, the time period varies from person to person.

Is whey protein good for the skin?

Yes, whey protein is good for the skin. Its amino acids and collagen help maintain skin elasticity and firmness.

Is it safe to take whey protein every day?

Yes, whey protein is safe for daily consumption for most people. However, limiting the quantity to 1-2 scoops is generally advised.

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Dr. Seepika JaiswalMBBS, Diploma In Dermatology, FAM

   

Dr. Seepika Jaiswal is a cosmetic dermatologist, hair transplant surgeon, and micro pigmentation specialist with 7 years of experience. After completing her MBBS, she went on to do a diploma in weight loss and another in clinical dermatology from the University of London. She has a fellowship in aesthetic medicine from Germany and a master's degree in medical micro pigmentation/permanent...more

Arshiya SyedaEditor

 

Arshiya Syeda is a senior editor at StyleCraze with 7 years of experience. Prior to that, she was a content writer and combined her writing and research skills to write over 200 high-performing articles on hairstyles, hair care, and skin care. She holds a bachelor's degree in literature and psychology from Osmania University, Hyderabad, and a post-graduate diploma in psychological...more

• Mary SabatMS, RDN, LD

  Mary Sabat, MS, RDN, LD, is a registered dietitian and a certified in personal training by the American Council of Exercise. She has 30 years of experience in nutrition education, wellness coaching, fitness training, holistic health, and weight loss coaching. She obtained her bachelor's degree in Dietetics and Nutrition from the University of Delaware and master’s degree in Human Nutrition with an emphasis on Exercise Science from Rutgers University.
  
  Mary Sabat, MS, RDN, LD, is a registered dietitian and a certified in personal training by the American Council of Exercise. She has 30 years of experience in nutrition education, wellness coaching, fitness training, holistic health, and weight loss coaching. She obtained her bachelor's degree in Dietetics and Nutrition from the University of Delaware and master’s degree in Human Nutrition with an emphasis on Exercise Science from Rutgers University.