Hi, I’m Casey Nevin- Clear Skin Specialist at Natural Acne Clinic. Before joining NAC, I studied holistic nutrition and thought I had a solid understanding of how food impacts the body.
But here’s what I wish I knew sooner: hidden acne triggers in your diet can quietly fuel breakouts, even when you’re eating “healthy.”
Like many of our clients, I believed acne was mainly about hormones, skincare routines, or stress. While those definitely play a role, I had no idea that certain everyday nutrients- even ones promoted as “good for you”- could actually make acne worse.
It wasn’t until I went through our 16-week Online Acne Program myself that I finally understood how diet and acne are deeply connected.
The Surprising Role of Your Diet and Your Acne
The internet is full of conflicting advice: cut out gluten, go vegan, eat “clean.” While some diet changes can help, what most people don’t realize is that too much of certain nutrients can overstimulate oil glands, disrupt balance, and make acne worse.
These nutrients aren’t “bad” -your body needs them- but in excess or in the wrong balance, they can tip the scales toward more breakouts.
The Big Three Acne-Triggering Nutrients
Here are three of the most common (and surprising) acne triggers in diet that I wish I had known about sooner:
1. Iodine
Where it hides: iodized salt, seafood, seaweed, dairy
Why it matters: iodine is essential for thyroid health, but excess is excreted through oil (sebaceous) glands. This iodine-rich oil can irritate pores, trigger inflammation, and contribute to breakouts.
2. Biotin (Vitamin B7)
Where it hides: hair and nail supplements, multivitamins, egg yolks
Why it matters: biotin is often marketed as the holy grail for “hair, skin, and nails.” But in acne-prone skin, it can cause problems. Biotin speeds up how quickly skin cells shed. Since acne-prone skin is already shedding cells about 5x faster than normal, extra biotin can clog pores, trap oil, and fuel breakouts.
3. Vitamin B12
Where it hides: animal products, fortified foods, supplements, B12 injections
Why it matters: B12 is vital for energy and red blood cell health, but too much can disrupt the skin microbiome. Research shows excess B12 changes how Cutibacterium acnes (the acne-related bacteria) behaves- causing it to release compounds that trigger inflammation. For some, even a single shot of B12 is enough to cause a breakout flare.
Foods That Influence Androgen Levels
Beyond iodine, biotin, and B12, certain foods that stimulate androgens- the hormones that drive oil production- can also contribute to acne. When androgens rise, oil glands become more active, pores clog more easily, and breakouts flare. Some common culprits include:
Peanuts, peanut butter, and peanut oil – often overlooked, but these can raise androgen activity in acne-prone individuals.
Canola oil and corn oil – highly processed oils that may disrupt hormone balance and fuel inflammation.
Clearing Up Misconceptions About Diet and Acne
I want to be clear: iodine, biotin, and B12 are not villains. Your body absolutely needs them. The problem is hidden excess.
Because these nutrients are tucked into supplements, fortified foods, and common “healthy” meals, most people don’t realize how much they’re really consuming.
That’s why our approach at Natural Acne Clinic works so well. Instead of masking the problem with medications or quick fixes, we help clients uncover hidden acne triggers, rebalance their bodies naturally, and create a sustainable, clear-skin plan.
My Biggest Takeaway from Finding Acne Triggers in Diet
Even as a nutritionist, I didn’t recognize how much these nutrients were impacting my acne until I experienced it firsthand in our program. Once I identified and adjusted my intake, everything changed for my skin.
Now, it’s one of the most important lessons I share with clients every day: sometimes the very things you think are helping your skin are the ones holding you back.
If you’ve been:
Eating “clean”
Taking all the right supplements
Following routines faithfully
…and you’re still breaking out, please know this: it’s not your fault. You just need the right guidance to uncover what’s really standing in your way.
READY TO UNCOVER YOUR HIDDEN ACNE TRIGGERS?
At Natural Acne Clinic, we'll help you:
- Identify the hidden triggers in your diet
- Rebalance your body naturally
- Create a personalized plan for lasting, clear skin
Book a consultation today and take the first step toward your clear skin journey.
With warmth,
Casey Nevin
Clear Skin Specialist, Natural Acne Clinic
