People can make a far-fetched case for just about anything causing acne. And while it would be great to have one singular trigger for breakouts—and therefore one single effective treatment—that’s just not how acne works.
There are so many things that contribute to breakouts, from genetics to hormones to lifestyle and yes, your diet.
Some foods have been linked to breakouts in clinical studies, but is coffee actually one of them? Here’s what experts have to say and how to deal, especially if you’re a coffee lover.
Can Coffee Cause Acne?
Whether or not coffee can trigger breakouts is not a cut-and-dried answer by any means. There are so many things that influence acne, and there’s also plenty of variety when it comes to coffee.
But rest assured coffee lovers, “There isn’t evidence to support that coffee itself can directly cause acne,” board-certified dermatologist Ramya Garlapati, M.D. says.
“However, there is some supportive evidence that the way coffee is consumed can potentially lead to acne,” she notes.
Depending on how your body reacts to caffeine, the way you drink it, how much you consume, etc., all change the answer a little bit. There are various factors that can impact your skin, related to how you use coffee in your daily life.
Coffee Can Trigger Stress
Given that the consumption of caffeine releases adrenaline, it can make people feel jittery, shaky, and restless.
Caffeine may also increase cortisol – the stress hormone – both at rest and during periods of high stress, research shows. However, for those who regularly consume coffee, this spike will be less significant than for those who only drink it on occasion.
High cortisol levels trigger a chain reaction in the body including activating sebocytes, the epithelial cells that produce sebum, the waxy, oily stuff that protects the skin. However, when sebum production is cranked up too far, that is linked to acne.
What’s more, “[One study on stress and wound healing] has shown that stress can slow down healing, which may worsen acne and acne scarring,” board-certified dermatologist Jaimie Glick, M.D. says.
THE FIX
If f stress is already a big trigger for you in your life, or drinking caffeine makes you feel noticeably and uncomfortably anxious, then you may want to consider another beverage with less caffeine – think matcha or tea. At the very least, try to reduce the amount you drink per day.
How Much You Drink Can Influence Your Breakouts
Here’s the thing: One cup of coffee likely isn’t going to put your body into a state of extreme stress, though for some people – those sensitive to caffeine and children – it certainly can. How much coffee you can consume without feeling the negative side effects depends on a few factors, metabolism rate included.
The general limit for daily caffeine intake is 400 mg (or about four cups). However, if you know your metabolism runs on the slower side – or four cups make you feel jittery – a maximum of two cups a day is going to be your best bet. The goal here is to limit the side effects of consuming too much caffeine, which include:
- Fast heart rate (tachycardia or palpitations)
- Jitteriness
- Anxiety
- High blood pressure
- Sodium and water retention
- Electrolyte imbalance
- Dehydration
- Insomnia
- Headaches
- Digestive issues (such as frequent bowel movements, indigestion, acid reflux)
TO FIX
To sum up, how much caffeine you intake will influence how much cortisol and adrenaline are released in your body.
Coffee Can Disrupt Sleep, Which Causes Acne
As we know, caffeine can impact sleep – which at times is kind of the point – as caffeine helps to wake up your brain and keep it alert, two things essential for many of us to keep up with our busy schedules. However, studies show that consuming a dose of caffeine (specifically 400 mg in one study) up to six hours before bedtime has “important disruptive effects” on your sleep.
Not only might you have more trouble initially falling asleep if you’re buzzing on caffeine, but the study demonstrates interrupted sleep as well.
A lack of high-quality sleep will increase cortisol levels, which, as you now know, can manifest into more sebum production and more breakouts. Even if you don’t typically have acne-prone skin, a lack of sleep can contribute to what dermatologists refer to as “occasional acne.”
THE FIX
If you want to be sure your daily cup isn’t impacting your sleep, finish your cup at least six hours before bedtime.
Coffee Can Be Dehydrating
As mentioned earlier, too much caffeine can lead to dehydration. Even if you’re consuming 400 mg or less, you can still get dehydrated. While consuming a moderate amount of caffeine does not directly dehydrate you, studies reveal, you’re more likely to skip a glass or two of water if you always have another coffee in hand.
Dehydration can lead to situationally dry skin. While this doesn’t seem like a trigger for acne at first, it actually is. This is because when your skin is dry, it craves moisture. If you don’t replenish it, whether it be topically or internally, your skin creates more sebum to compensate and essentially attempts to self-moisturise.
This is similar to how your skin behaves during air travel. The air in plane cabins tends to dry out the skin, making it produce oil and break out because of it. This is another type of occasional acne to look out for post or during travel.
Plus, when your skin is dried out, you run the risk of disturbing your skin’s moisture barrier. This can make active acne worse and lead to redness, irritation, and sensitivity.
THE FIX
For every cup of coffee you drink, be sure to consume a few glasses of water as well. If your skin still feels dry even with adequate water consumption, try using topicals that help with moisture replenishment.
Adding Sugar Can Cause Breakouts
According to the American Academy of Dermatology (AAD), a low glycaemic index diet may lead to fewer pimples. In one study, 2,258 patients were placed on a low glycaemic index diet, initially to study weight loss.
As a secondary result, “This diet also reduced their acne, with 87% of patients saying they had less acne and 91% saying they needed less acne medication,” the study showed.
Foods like white bread, many breakfast cereals, white potatoes, pineapple, watermelon, and of course, refined sugar, all score above 70 on the glycaemic index – aka, they’re high in sugar and it releases quickly into the body. This quick release causes a blood sugar spike, which may trigger acne.
This is because when your blood sugar spikes, it causes inflammation throughout the body. “These spikes also cause your body to make more sebum, an oily substance in your skin. Both inflammation and excess sebum can lead to acne.”
So what does all of this have to do with coffee? Well, whether it be from a cafe or the market, many creamers are packed with sugar. This doesn’t mean there are no blood-sugar-friendly sweeteners, but you’ll likely have to be mindful of it.
THE FIX
Opt for a natural sweetener like monk fruit sugar, coconut sugar, honey, or 100% pure maple syrup. If you like your coffee creamy, then you can add in the milk of your choice and follow up with your natural sweetener. Or just keep an eye out for those ingredients when scanning labels at the market.
Animal Milk Is Connected To Worsening Acne
Cow’s milk may be a low-glycaemic beverage when consumed alone, but it’s not the best for breakouts. “The type of milk added to coffee can possibly lead to acne as studies have shown that consuming low-fat or skim milk has been associated with a higher incidence of acne when compared to consuming whole milk or no milk at all,” Garlapti says.
In one study noted by the AAD 10, with a total of 47,355 women, 6,094 girls, and 4,273 boys, a strong link between cow’s milk and acne was demonstrated:
- Women who drank two or more glasses of skim milk a day were 44% more likely to have acne than others.
- Girls aged 9 to 15 years old who drank the most cow’s milk (whole, low-fat, or skim) were more likely to have acne.
- Boys aged 9 to 15 years old who drank skim milk were more likely to have acne.
The exact reason milk, especially skim milk, may lead to acne is unknown as at writing.
THE FIX
Switch to plant-based milk. Some alternative milks are more blood-sugar-friendly than others. The best options for keeping sugar spikes to a minimum include almond, coconut, hemp, flax, and cashew.
Coffee Quality Can Affect The Gut and Skin
This may come as a shock, but coffee can contain mould, thanks to the presence of ochratoxin A. This mycotoxin (aka a toxic chemical produced by fungi) has been found to have negative effects on bodily health in animals, as studies show it can damage kidneys in all mammals. However, more studies are needed before we can make the link to humans.
Roasting coffee beans may destroy ochratoxin A13, but it may depend on the type of roasting and particle size. If there are pesticides or mould in your coffee, your gut microbiome will be directly affected, and not in a good way. The gut and skin have a strong link.
THE FIX
Be sure to purchase coffee that has been properly stored. While there’s no regulation for this process, organic, high-quality coffee beans and roasters are often the safest way to go. Be sure to tend to your gut health, too. Add a probiotic supplement to your daily routine, and do your best to consume nutrient-rich and fermented foods when you can.
Coffee Is Full Of Antioxidants
Now, reading all of this, you might be thinking that coffee has zero health benefits, but that’s actually not the case, not even close.
There’s a plethora of benefits to consuming coffee daily, a few of which include:
- Decreased risk of Type 2 diabetes
- Lower risk of depression
- Lower risk of heart disease
- Overall lower risk of death, regardless of age, weight, and alcohol consumption.
- Moderate consumption improves your gut microbiome profile.
Some of these benefits may be due to coffee’s antioxidant content, as it’s actually one of the most antioxidant-rich beverages next to tea and red wine.
Consuming antioxidants is great for the skin, both in terms of acne and physical skin ageing thanks to their ability to fight off free radicals.
If the thought of cutting out coffee bums you out, don’t worry – you don’t have to completely cut it from your life in order to avoid breakouts. Simply cutting off consumption at 400 mg and being mindful of how you consume it by crafting up a skin-loving cup will do the job.
Coffee Alternatives To Try
If you’ve tried everything and find that coffee still leads to breakouts, there are plenty of alternatives. Or if you find that even one cup of coffee is a bit too much and makes you feel anxious, going with a lower-caffeine beverage might be the way to go. Here are a few coffee alternatives to keep in mind:
Tea
If you want a bit of caffeine but less than in coffee, then caffeinated teas might be a better fit. A few good options include:
- Matcha: 70 mg caffeine per cup
- Black tea: 48 mg caffeine per cup
- Green tea: 28.8 mg caffeine per cup
Energy-Enhancing Supplements
If you’re just looking for a focus aid that doesn’t make you jittery, there are supplements out there for just that purpose. Some of these formulas slowly release caffeine (which is the opposite of consuming coffee). This might help you keep all of the efficiency caffeine can bring, sans the negative side effects.
Blood-Sugar-Balancing Foods
If coffee is a no-go for you but you still need a natural energy boost, then look for blood-sugar-balancing foods for a pick-me-up that lasts longer.
Mushroom Coffee
Mushroom coffee has been used for centuries in medicinal practices and has more recently been used in the modern health scene as a caffeine alternative. There are tons of benefits to consuming mushrooms, even if you’re only swapping out one of your daily coffee beverages a day for a mushroom blend.
There are so many other ways to encourage clear skin, including:
- Skin cycling
- Getting regular facials from a trusted aesthetician
- Using topical retinol or prescription-grade retinoids
- Addressing hormonal acne with a medical professional
- Reducing dairy and sugar
Most of all, if you’re struggling with acne, it’s best to visit a dermatologist if you can. Trying to find the cause of your breakouts can feel like a never-ending game which, as you know, will only increase stress.
*For more information and references please visit below website.
www.mindbodygreen.com
