By Kate Holm, Clinical Director: Boob to Food, Naturopath & Nutritionist
Pregnancy is a time of transformation - physically, emotionally, and hormonally. While some women experience that coveted pregnancy glow, others are met with an unexpected and frustrating guest: acne.
If your skin has suddenly taken a turn for the worse (even if you’ve never struggled with breakouts before), you’re not alone. Pregnancy acne is incredibly common, driven by a surge of hormones that affect everything from sebum production to inflammation. And while certain conventional acne treatments are off-limits during pregnancy, there are safe, effective, and natural ways to support your skin.
So, why does pregnancy acne happen, and more importantly what can you do about it? Let’s dive in.
Why Can Pregnancy Cause Acne?
Pregnancy is a rollercoaster of hormonal shifts, and these changes directly impact your skin’s oil production, sensitivity, and ability to heal (among other things!). Here’s what’s happening beneath the surface:
1. Increased Androgens & Sebum Production: Androgens like testosterone surge during pregnancy, particularly in the first trimester. These hormones stimulate sebaceous (oil) glands, leading to an increase in sebum production. While some oil is good for keeping skin hydrated, excess oil clogs pores, creating the perfect environment for breakouts.
2. Oestrogen & Progesterone Fluctuations: Oestrogen is often thought of as a skin-friendly hormone, contributing to hydration, elasticity, and that radiant pregnancy glow. However, fluctuating levels especially in early pregnancy can lead to increased skin sensitivity, redness, and breakouts.
Progesterone, another dominant pregnancy hormone which rises across all trimesters, can also play a role in inflammation and excess oil production, worsening acne for some women.
3. Increased Cortisol (Stress Hormone): Pregnancy, while beautiful, can also be stressful in many ways, especially if sleep is disrupted, nausea is kicking in, and your body is changing rapidly. Cortisol, the body’s key stress hormone, contributes to inflammation when persistently elevated and stimulates sebum production, leading to breakouts.
4. Blood Sugar & Insulin Spikes: Fluctuating blood sugar levels are common in pregnancy, especially with changes in appetite, cravings, and morning sickness as well as the increased need for insulin from about 18 weeks gestation. High insulin levels can increase sebum production and inflammation, worsening hormonal acne in many women.
Natural Ways to Manage Pregnancy Acne
Since many conventional acne treatments are unsafe during pregnancy, the focus should be on gentle, hormone-supportive strategies that promote clear skin without harming your baby.
What you eat plays a huge role in the health of your skin. A balanced diet that focuses on stabilising blood sugars, supporting liver detoxification and gut health, and reducing inflammation is a great place to start.
The expert team of experienced Naturopaths, Nutritionists, and a Pre-Natal Dietitian at the Boob to Food Online Clinic supports women with natural treatments and personalised nutrition advice. From tailored dietary recommendations to herbal supplements and lifestyle guidance, they take a holistic approach to wellbeing. To book a consultation, visit here.
1. Support Gut Health with Probiotics & Prebiotics
Your gut and skin are deeply connected, and imbalances in your gut microbiome have been linked to inflammation and acne. A healthy gut supports hormone metabolism, immune function, and detoxification, all of which play a role in clear skin.
One way to promote a healthy and diverse microbiome is by consuming probiotic-rich foods (like sauerkraut, miso, kefir and yoghurt) and supplements that contain specific strains known for their skin-supporting benefits. Research suggests that certain probiotics may help:
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Reduce systemic inflammation
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Support digestion and hormone metabolism
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Strengthen the skin barrier and reduce breakouts
Alongside probiotics, prebiotic foods feed the beneficial bacteria in your gut, helping them to thrive. Great prebiotic-rich foods include:
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Garlic & Onions – Support the growth of good bacteria and have natural antibacterial properties.
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Apples – Contain pectin, a type of prebiotic fibre that supports gut health.
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Oats & Flaxseeds – Provide fibre that helps regulate digestion and nourish the microbiome.
By incorporating both probiotics and prebiotics, you create an environment where healthy gut bacteria flourish, which may help reduce inflammation and support clearer skin.
2. Support Liver Function
Your liver is responsible for many things, including breaking down excess hormones, toxins, and metabolic waste that could otherwise contribute to acne. If the liver is overloaded (which let’s be real, it is during pregnancy!), your body may try to eliminate waste through other detox pathways - your skin being the biggest one - leading to congestion and breakouts.
To support liver function during pregnancy, focus on whole foods and gentle detoxification strategies rather than supplements (unless professionally prescribed), as many are not pregnancy-safe.
Key ways to support your liver naturally:
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Eat sulfur-rich vegetables – Broccoli, cabbage, and kale support the liver’s detoxification pathways and help break down excess hormones.
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Reducing your exposure to endocrine disruptors – such as plastics, synthetic fragrances, and certain skincare ingredients
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Stay hydrated – Water and pregnancy safe herbal teas help to keep the bowel and lymphatic system (ie important detox pathways!) moving to reduce liver congestion
3. Focus on an Anti-Inflammatory Diet
Inflammation is a key factor in pregnancy acne. By choosing whole, nutrient-dense foods, you can help to lower inflammation and support your hormones, reducing breakouts from the inside out.
A skin-friendly, anti-inflammatory diet should include:
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An abundance of colourful fruits and veggies – Leafy greens, cruciferous vegetables (broccoli, cauliflower), berries and other bright-coloured produce for antioxidants
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Quality protein sources – Meat, chicken, fish, eggs, soy, and legumes
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Nuts, seeds, and healthy fats – such as almonds, walnuts, macadamias, olive oil, avocado, ghee
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Whole grains – like quinoa, brown rice & oats
At the same time, minimising potentially inflammatory foods like excess sugar, dairy, and ultra processed foods may help prevent acne flare-ups. While acne is multifactorial, even in pregnancy, eating mindfully is a great place to start for clearer skin.
4. Get Enough Omega-3 Fatty Acids
Omega-3 fatty acids are one of the most important nutrients for reducing inflammation, and they also play a role in skin barrier function, hydration, and wound healing (as well as the healthy development of bub’s brain!). Studies suggest that omega-3s may help reduce acne severity by lowering inflammatory markers and supporting hormone regulation.
Great sources of omega 3’s include:
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Seafood - particularly low mercury options like salmon, sardines and mackerel
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Nuts and seeds - particularly chia seeds, hemp seeds, walnuts and flaxseeds
5. Use Pregnancy Safe Natural Skin Care
While nourishing your skin from the inside out is key, the products you apply topically play a crucial role in managing pregnancy acne too. Pregnancy hormones can make your skin more sensitive, reactive, and prone to breakouts, and many conventional acne treatments - like retinoids, benzoyl peroxide, and high-dose salicylic acid - are no longer safe options.
Instead, choosing a pregnancy-safe, nature-powered skincare range can help soothe irritation, balance oil production, and support a clearer complexion without the risk of harsh chemicals or potentially toxic ingredients.
Bio-First Blemish Ban Range is made with pregnancy-safe, plant-powered ingredients, free from harsh chemicals, synthetic fragrances, and endocrine disruptors - because what you put on your skin matters just as much as what you put in your body!
Explore Bio-First’s Blemish Ban Range here - created with pregnancy-safe, nature-powered ingredients to help you glow from the inside out.
Managing acne during pregnancy requires a holistic approach. Instead of relying solely on topical treatments, supporting gut health, liver function, and inflammation through nutrition and lifestyle can help reduce breakouts naturally, while being safe for your growing baby too.
