Does Plant Protein Cause Acne? A Dietitian Answers

If you’re interested in reaping the benefits of vegan protein powder, you’re not alone. Many people take plant-based protein supplements to build muscle, prevent muscle loss, or boost their protein and iron intake without relying on animal protein.

If you’ve been struggling with breakouts even with a great skin care regimen, however, you may be wondering if your protein powder is the culprit. 

So does plant protein cause acne? As a registered dietitian specializing in vegan diets, I’ll discuss what we know about diet and acne to help answer this question. I’ll also provide my best tips on using nutrition to minimize acne breakouts.

What is acne?

Acne vulgaris is an inflammatory skin condition that most often affects the face, neck, back, and chest. It’s usually associated with excess sebum (oil) production and can result in a variety of skin lesions, including:

• Comedones
• Papules
• Cysts
• Nodules
• Pustules

Acne is commonly associated with adolescence, but the condition can occur in adults of all ages. 

Acne is a multifactorial skin condition. While its causes aren’t completely understood, it’s believed to be caused by a combination of factors such as:

• Genetics
• Inflammation
• Excessive oil (sebum) production by sebaceous glands in the skin
• Diet
• Abnormal hormone levels
• An imbalance in the proportions of beneficial and pathogenic bacteria on the skin or in the gut 

While nutrition isn’t the only cause, we do know that diet and lifestyle factors can increase the risk of acne and that some individuals are more sensitive to certain foods and dietary patterns than others.

RELATED: Do Vegans Age Faster?

Is there a relationship between protein powder and acne?

Evidence on the relationship between protein powder and acne is still scarce. The research that we do have has looked mostly at whey protein, a milk-based protein popular among gym-goers and athletes trying to build muscle. 

Multiple studies¹ report a link between whey protein and acne, which makes sense considering dairy milk is an acne trigger for some people. There are a couple of explanations for this:

• Whey is high in Insulin-like Growth Factor 1 (IGF-1). IGF-1 is a pro-inflammatory hormone found naturally in milk and dairy products that supports the growth of baby cows. Our bodies also produce it. In humans, excess IGF-1 stimulates the production of sebum, insulin, and estrogenic compounds, all of which can contribute to acne development².
• Whey is high in leucine. Leucine is an amino acid known for stimulating the muscle-building process, and whey protein contains a lot of leucine. Leucine is taken up by sebaceous glands³ in the skin and is used for the production of sebum. It can also promote inflammation through the action of immune cells.

Does plant protein cause acne?

So, what about vegan protein powder? While we don’t have much research looking at the effects of plant-based protein powder on acne development, it’s unlikely that it acts as a significant acne trigger. 

Why? There are a few reasons:

1. Plant proteins don’t contain IGF-1

Plants aren’t mammals, so they don’t contain IGF-1. This means that plant protein powders don’t contribute their own IGF-1 to the amounts already produced by our own bodies. 

While some research has suggested that eating large amounts of soy⁴ protein (40 grams/day) could increase the amount of IGF-1 produced by our own bodies, the authors of a review paper on this topic concluded that the evidence for this is extremely limited. They also advise that we should base the decision to take soy protein on its potential effects on IGF-1.

2. Plant protein powders contain antioxidants and polyphenols

Protein powders made from soy, peas, pumpkin seeds, hemp, or other plants retain some of the antioxidants and polyphenols found in these foods despite being highly processed. 

Antioxidants are molecules that fight oxidative stress and protect our cells (including skin cells) against damage. Diets high in antioxidants are associated with less severe acne⁵.

Polyphenols are natural compounds found in a variety of plant-based foods. They help fight inflammation and improve gut health by feeding beneficial bacteria and reducing the amount of pathogenic, pro-inflammatory bacteria in the intestines.

Skin health is linked with gut health, a relationship experts call the “skin-gut axis⁶”. Because polyphenols are so important for supporting the gut microbiome and reducing chronic inflammation in the body, it’s possible that they could partially counteract the pro-inflammatory effects of the amino acid leucine (also found in soy and pea protein) that we discussed in the previous section.

RELATED: Pea Protein vs Soy Protein

3. Plant protein powders have a low glycemic index

The glycemic index or glycemic load of a food is a measure of that food’s potential to cause high blood sugar spikes, which in turn stimulate the body to produce more insulin. Diets with a high glycemic index have been linked to an increased risk for acne.

Foods with high glycemic loads tend to be highly sweetened or made with refined grains. White bread, cookies, soda, sweet tea, candy, white rice, and pancakes are examples.

Fortunately, plant-based protein powders have a low glycemic index because of their high protein content. Even vegan Shakeology protein shakes with 5 grams of added sugar were found to have a low glycemic index⁷. 

And when added to higher-glycemic foods like fruit smoothies or instant oatmeal, plant protein powders help reduce the overall glycemic load of that meal.

That said, it’s important to watch what you’re mixing your protein powder with. Blending protein powder with sweetened almond or oat milk, fruit juice, or chocolate syrup will increase its glycemic load, which could contribute to acne development depending on how sensitive your skin is to sugar.

RELATED: Does Almond Milk Cause Acne?

4. Plant protein powders often have dietary fiber

Dietary fiber is another component of plant-based foods that is absolutely essential for a healthy gut. 

Most vegan protein powders have about 1-3 grams of fiber per serving, which can help reduce inflammation in the gut and support the gut microbiome. Fiber also helps lower the glycemic load of foods, which as we just learned may help prevent the development of acne.

Dietary Strategies for Managing Acne

As we’ve learned, plant protein is unlikely to contribute to acne. It may actually reduce acne flare-ups when used to replace whey protein. 

If you’re still struggling with acne on a vegan or plant-heavy diet, consider incorporating some of the following tips:

1. Limit high-glycemic foods

High-glycemic diets common in Western countries are associated with higher odds of developing acne due to their role in increasing insulin production. While insulin is necessary for maintaining normal blood sugar levels, too much insulin can lead to increased inflammation and excess sebum production. 

You can reduce the glycemic load of your diet by:

• Limiting sweetened beverages or choosing reduced sugar versions of soda, sweet tea, iced coffee drinks, energy drinks, and juice.
• Choosing whole grains (brown rice, whole wheat bread, corn tortillas, quinoa, old-fashioned rolled oats) over refined grains (white rice, white bread, flour tortillas, instant oats)
• Including one of the best sources of protein for vegans at every meal
• Including healthy vegan fats at every meal
• Including fiber-rich foods like whole fruits, vegetables, nuts, seeds, beans, and legumes
• Enjoying sweets in moderation

2. Choose unsaturated fats over saturated fats

Diets high in saturated fat can promote inflammation and excess sebum⁸ production. Fortunately, plant-based diets tend to be much lower in saturated fat than typical Western-style diets. That said, you’ll want to make sure that you aren’t overdoing it on coconut flesh, coconut oil, canned coconut milk, palm oil, chocolate, or certain vegan cheese alternatives high in saturated fat.

You can shift towards healthier unsaturated fats by:

• Cooking with extra-virgin olive oil instead of coconut oil
• Baking with canola or avocado oil instead of coconut oil
• Enjoying dairy-free chocolate and store-bought vegan cheeses in moderation
• Eating more meatless meals
• Choosing high-protein plant-based milks over dairy milk

3. Eat more fiber

As we’ve learned, getting enough fiber is essential for supporting the gut microbiome, reducing chronic inflammation, and preventing excessive insulin production, all of which can help prevent and manage acne.

It’s recommended that women get at least 25 grams of fiber and men get at least 38 grams of fiber per day. Try the following tips for increasing your fiber intake:

• Include fruits and vegetables at meals and snacks
• Choose whole grains over refined grains
• Add flax seeds, chia seeds, or hemp seeds to smoothies, oatmeal, and baked goods
• Eat more beans, lentils, peas, and edamame

Add fiber-rich foods to your diet slowly and drink plenty of water throughout the day to help with digestion. Increasing your fiber intake too quickly can cause uncomfortable digestive symptoms like gas, bloating, and abdominal cramping, so take it slow.

4. Optimize your vitamin D intake

According to NHANES data from 2001 to 2018, 22% of Americans had a moderate vitamin D deficiency and 40.9% had mildly decreased vitamin D levels. 

Vitamin D deficiencies have been linked to an increased risk for acne, so it’s important to make sure you aren’t deficient. If other dietary strategies haven’t worked, you might consider getting your vitamin D levels tested. 

Plant-based eaters can optimize their vitamin D status by:

• Choosing a non-dairy milk brand fortified with vitamin D (Silk, Oatly, and Almond Breeze are good examples)
• Getting enough sun exposure to support vitamin D production in the skin while avoiding sunburn. Be sure to wear sunscreen, which protects against skin cancer and may not significantly reduce⁹ the skin’s ability to produce vitamin D. Experts suggest that 10-30 minutes of sun exposure a day in the summer should be enough for people with light skin. People with darker skin will need to spend longer in the sun but should still be careful to wear sunscreen and avoid sunburn.
• Taking a vitamin D supplement if directed by your physician or registered dietitian

5. Eat more omega-3 fats

Omega-3 fatty acids are a unique type of unsaturated fat known for their anti-inflammatory benefits. Try including more of the following foods to boost your omega-3 intake:

• Ground flaxseeds
• Flaxseed oil
• Perilla oil (commonly used in Korean cuisine)
• Walnuts
• Chia seeds
• Canola oil
• Hemp seeds
• Algae-based omega-3 supplements (those containing both DHA and EPA are ideal)

RELATED: Hemp Seeds vs Chia Seeds

Summary

Based on the available scientific evidence, plant protein powders are unlikely to cause acne. 

Unlike whey protein produced from dairy, a common acne trigger, vegan protein powders aren’t strongly associated with increased levels of insulin or inflammatory markers like IGF-1. They may actually help reduce inflammation thanks to their antioxidants, polyphenols, and dietary fiber. 

Of course, acne is a multifactorial skin condition. It’s important to remember that different people will have different dietary triggers and that changing your diet may not be enough to completely eliminate your acne. If you’re struggling to get clear skin, consider seeing a dermatologist in addition to improving your diet.

FAQ – Does plant protein cause acne?

Does pea protein cause acne?

Pea protein is unlikely to trigger acne. Pea protein powder is low-glycemic and may help lower inflammation thanks to its antioxidant, polyphenol, and dietary fiber content. Unlike whey, it’s low in IGF-1, a pro-inflammatory hormone known to stimulate the overproduction of insulin and sebum. 

Does soy protein cause acne?

Soy protein is unlikely to trigger acne. There is currently no scientific evidence showing a link between soy protein and acne. 

Soy protein is high in isoflavones, a phytoestrogen known for its anti-inflammatory benefits, and has a low glycemic index. It’s rich in leucine which may stimulate inflammation in high amounts, but its dietary fiber and antioxidant content may help counteract this.

Pea protein powder is low-glycemic and may help lower inflammation thanks to its antioxidant, polyphenol, and dietary fiber content. Unlike whey protein powder, it’s low in IGF-1, a pro-inflammatory hormone known to stimulate the overproduction of insulin and sebum. 

RELATED: Does Soy Milk Cause Acne?

Does Vega protein cause acne?

Vega protein powder is unlikely to trigger acne. This brand of protein powder is low-glycemic, rich in antioxidants, a good source of dietary fiber, and made from pea and brown rice protein rather than whey protein, all of which can be helpful when it comes to managing acne.

The scientific information in this article was accurate at the time of publishing but may change over time as new research becomes available.

References

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