You've been diligently following your skincare routine, keeping those occasional pimples at bay. But now you’ve decided to up your protein intake by adding this vegan protein powder everyone swears by, and suddenly, you’re getting flare-ups. Is it possible that the protein powder is causing your increase in acne suddenly? Does plant-based protein powder cause acne? Before you get rid of those supplements, let’s separate fact from fiction and help you understand the real impact of plant-based protein on your skin. Knowing these science-backed answers is how you keep those breakouts at bay while hitting your protein goals.
Key Takeaways:
- Plant-based protein powders generally have less impact on acne than whey protein as they don't significantly impact insulin levels.
- Hormonal changes from intense workouts, gut health issues, and specific ingredients in plant-based protein powders can all contribute to acne.
- Minimally processed plant-based protein powders minimize the risk of breakouts.
- Plant proteins can provide enough protein for various health goals.
The Protein-Acne Connection: Fact or Fiction?
Is there a connection between protein and acne? The short answer is: it depends. Certain proteins, particularly whey, have been associated with acne. Whey, found in milk and dairy products, can increase insulin and insulin growth factor-1 (IGF-1) levels, triggering hormonal changes that lead to more sebum production and skin inflammation. This makes acne more likely to develop or worsen.
For instance, in one study, 30 patients aged 18–30 years were studied to estimate the association between protein supplementation and the occurrence or deterioration of acne vulgaris. The results? The use of protein and calorie supplementation over two months was associated with acne, especially among females and those with no previous history of acne.
"But I switched to plant protein to avoid this!" And that's a smart move. But can plant-based protein powder cause acne too?
It’s understandable to be frustrated when you’re dedicated to a clean, plant-based protein powder with no artificial flavors, colors, or sweeteners, yet you still have to deal with breakouts. Plant-based proteins are generally easier on your skin. They're less processed and don't have the same effect on those hormones that can lead to breakouts.
And let's debunk another myth while we're at it: the notion that animal-based protein powders like whey have better flavors isn’t entirely true. Plant protein powders can combine various amazing flavors, so you don’t have to suffer your taste buds in the name of healthy eating. For example, Nutranelle’s plant protein powder comes in delicious flavors like Vanilla and Chocolate.
Yet, not all plant proteins have the same quality and your breakouts could be a result of a combination of factors. Moreover, some vegan protein powders can still cause issues, especially if they're highly processed or packed with additives. It's similar to how not all plants are good for you just because they're natural.
Is Plant-Based Protein Powder Better for Acne?
Plant-based proteins, due to their natural and less processed nature, may be gentler on your skin. While some argue that there’s not enough scientific evidence to fully confirm that plant-based foods fix acne, avoiding dairy and sticking to a low-GI diet has been shown to help with acne.
A fascinating study observed two South American indigenous populations whose traditional diets were minimally processed and rich in plant-based foods. During an extensive 843-day study, none of the subjects displayed any cases of active acne. However, when these populations shifted to a Western diet, which is often high in processed foods and sugars, the incidence of acne increased significantly.
Plant-based proteins, such as those derived from soy, pea, hemp, or rice, are generally less processed than animal-based proteins like whey. This means they’re less likely to trigger the kind of hormonal changes that can lead to acne. Plus, they’re free from dairy, which is a common acne trigger for many people.
But what makes plant-based proteins potentially better for your skin? It's all in the amino acids. Plant-based protein powders can be particularly beneficial for acne due to their high levels of key amino acids that support skin health. Unlike whey protein, which is often highlighted for muscle building, plant proteins like soy are rich in arginine, glutamine, and glycine.
- Arginine helps regulate hormones and improve immune function, both of which can impact skin health.
- Glutamine fuels rapidly dividing cells, such as those in the skin, and supports overall skin repair.
- Glycine is important for collagen synthesis, essential for maintaining skin elasticity and health.
This unique amino acid profile of plant-based proteins can contribute to better skin health and potentially reduce acne.
But the benefits don't stop at acne prevention. Plant-based protein powders, particularly those with soy protein isoflavones, offer additional skin benefits.
A study involving 44 postmenopausal women found that those who consumed soy protein experienced noticeable improvements in skin aging. Over six months, they saw reductions in wrinkles and pigmentation, and increased skin hydration.
Specifically:
- Wrinkle severity decreased by 5.9% at 16 weeks and 7.1% at 24 weeks
- Facial pigment intensity dropped by 2.5% by the end of the study
- Skin hydration improved significantly, with a 39% and 68% increase on the left and right cheeks, respectively
These findings suggest that plant-based protein powders can positively affect various skin conditions, making them a valuable addition to your skincare routine.
Why You Might Be Breaking Out From Plant Protein Powder
You might be wondering, 'Will plant-based protein break me out?' If you’re noticing more pimples after starting a plant-based protein powder, don’t panic. It doesn’t necessarily mean you need to ditch the powder altogether. There are a few reasons why this might be happening, and once you identify the cause, you can take steps to clear up your skin.
Hormonal Changes from Intense Workouts
If you’re hitting the gym hard and using protein powder to support muscle growth, you might be experiencing some hormonal changes. Exercise, especially weightlifting, can increase levels of testosterone and growth hormone (GH) in your body. While these hormones are great for building muscle, they can also boost oil production in your skin, leading to more breakouts.
Both testosterone and cortisol levels tend to spike after intense resistance training. High-volume workouts that stress large muscle groups and involve short rest intervals can cause significant increases in these hormones. Elevated testosterone and GH can increase oil production, clogging your pores and causing acne. So, if you’ve recently ramped up your workouts, that could be contributing to your skin issues.
Dietary Changes
Have you made any other dietary changes before you started having acne? Sometimes, it's not the protein powder itself but other shifts in your diet that could be the culprit. For example, if you've increased your intake of high-glycemic foods or dairy along with your protein supplement, these could be contributing to your breakouts.
High-glycemic foods, like white bread, sugary snacks, and certain cereals, can spike your blood sugar levels, leading to a surge in insulin. This can trigger an increase in oil production, clogging your pores and causing acne. So, before pointing fingers at your plant-based protein powder, take a closer look at what else you’ve added to your diet recently.
Added Ingredients in Your Protein Powder
It’s also possible that your skin is reacting to the specific ingredients in your plant-based protein powder. These might include artificial sweeteners, preservatives, or even certain vitamins and minerals that, in high doses, could potentially trigger acne in some individuals.
Some people are sensitive to certain plant proteins, like soy or pea, which can cause skin irritation or allergic reactions. If you suspect this might be the case, try switching to a different type of plant-based protein, like hemp or rice, and see if your skin improves.
Highly Processed Vegan Powder
Some vegan protein powders undergo significant processing, which can strip them of their natural benefits and potentially introduce compounds that might not agree with your skin.
How to Keep Your Skin Clear While Enjoying Plant Protein Powder
What kind of protein powder doesn't cause acne? While there's no one-size-fits-all answer, switching to plant protein to clear up your acne can certainly help. Here are some actionable tips to maintain clear skin while meeting your protein goals:
Ensure Proper Digestion
The gut microbiome plays a crucial role in producing substances that impact not only gut health but also other organs like the skin. A poor diet, especially one high in fat, can disrupt the balance of gut bacteria, leading to inflammation and increased gut permeability. This allows harmful substances to enter the bloodstream and affect skin health, potentially causing issues like acne, dermatitis, and psoriasis.
To improve protein digestion:
- Chew your food thoroughly
- Stay hydrated
- Include probiotics (e.g yogurt) and prebiotics in your diet
- Consider digestive enzymes if you have persistent issues
Look Out for Skin-Friendly Ingredients
Choose plant-based protein powder options that contain ingredients known to support skin health, such as lemon juice, which has been observed to have a strong anti-Acne vulgaris effect—sometimes more effective than conventional cleansers.
Other beneficial ingredients might include:
- Green tea extract (antioxidant properties)
- Aloe vera (anti-inflammatory)
- Zinc (helps regulate oil production)
Combine Protein with Skin-Supporting Nutrients
For example, you can make a DIY skin-friendly protein shake using plant-based ingredients like spinach, avocado, and berries, all of which support skin health.
Practice Good Hygiene
While this might seem unrelated to protein intake, good hygiene practices can significantly impact your skin health, especially if you're working out regularly:
- Shower immediately after workouts
- Change out of sweaty gym clothes promptly
- Wash your bedding at least weekly
- Keep your phone and other items that touch your face clean
Consult a Professional
If you're still experiencing persistent acne despite these measures, it might be beneficial to consult with a dermatologist. They can help determine if your diet is impacting your skin and provide personalized advice based on your specific skin type and concerns.
Can Plant-Based Protein Powder Give You Enough Protein?
A common concern when switching to plant-based protein powders is whether they can provide adequate protein for your fitness and health goals. The good news? They absolutely can.
In fact, a study that involved 8 weeks of supplementation concluded that whey protein does not possess any unique anabolic properties over and above those of plant-based proteins. This means that for muscle building and recovery, plant proteins can be just as effective as their animal-based counterparts.
Plant-based proteins have been linked with many health-related functionalities. They are a good source of many essential amino acids and vital macronutrients and are sufficient to achieve complete protein nutrition.
Here's a comparison of protein quality and digestibility for different protein sources:
|
Protein Type |
Source |
% PDCAAS |
% Protein Digestibility |
|
Whey Protein |
Animal |
100 |
100 |
|
Soy Protein Isolate |
Plant |
100 |
98 |
|
Pea Protein Concentrate |
Plant |
89 |
99 |
|
Milk |
Animal |
100 |
96 |
PDCAAS stands for Protein Digestibility Corrected Amino Acid Score, which is a method of evaluating protein quality. As you can see, plant-based proteins like soy and pea score very close to animal-based proteins in terms of quality and digestibility.
When choosing a plant-based protein powder, look for options with a strong nutrient profile. Many plant protein powders are fortified with additional nutrients that support overall health, including skin health. Look for powders that contain:
- Antioxidants: These help combat free radicals that can damage skin cells.
- Fiber: Supports gut health, which in turn can improve skin health.
- Vitamins and minerals: Particularly vitamins A, C, E, and zinc, which are known to support skin health.
The Bottomline
Plant-based protein powders aren’t the acne villains they’re sometimes made out to be. In fact, they’re generally a much better option for your skin than whey or other animal-based proteins.
But if you’re experiencing breakouts, consider other factors, like your workout routine, diet, and skincare habits. And remember, everyone’s skin is different, so it might take some trial and error to find what works best for you.
Start by choosing a clean, high-quality plant-based protein powder that ticks all the boxes - complete amino acid profile, skin-friendly ingredients, and great taste - like Nutranelle. With 25 grams of premium plant-based protein per serving and a blend of nutritious greens, it supports your health goals without compromising your skin.