The rise and fall of dairy milk’s mass popularity deserves its own documentary. In the ’90s, milk had its own campaign with some of the biggest celebrities encouraging us to drink up. Then dairy milk became passé with replacements like almond and oat milk taking center stage. Lately, it seems we’re starting to come back full circle. Milk’s effects on the body are highly contested from the gut to the skin. We wanted to get to the bottom of the milk mystery, so we asked experts what the best milk option is for those with acne-prone skin.
Featured experts
- Julie Russak, MD is a board-certified dermatologist in New York
- Jennifer Hanway is a holistic nutritionist
- Laura Villanueva is a holistic nutritionist
- Samantha Susca is a celebrity aesthetician
Which milk or milk alternative is best for your skin?
“Unfortunately, there’s no single universally ‘best’ milk. It depends on individual sensitivities and skin types,” says New York dermatologist Julie Russak, MD. But we have some expert guidance to help you pinpoint which milk option might be least disruptive for your skin.
Dairy milk and acne
Dr. Russak says conventional cow’s milk is most likely the culprit behind milk-based acne. “Certain dairy components, like saturated fats and added hormones found in most cow feeds, can contribute to inflammation,” says Dr. Russak, and we know inflammation is the culprit behind a fair amount of breakouts.
“Studies show a positive association between dairy intake and acne. This includes all types of milk (whole, low fat and skim), with skim milk showing the strongest link,” says holistic nutritionist Jennifer Hanway. Holistic nutritionist Laura Villanueva explains that the additional hormones from milk can throw off the body’s hormone balance, “leading to increased oil production and clogged pores.”
Additionally, “diets with high glycemic loads, including high dairy consumption, have been associated with higher acne prevalence due to their impact on blood sugar and insulin levels, which can exacerbate acne conditions,” says Hanway. While organic, grass-fed dairy milk might be a better choice for some, “in general, all conventional dairy products are more inflammatory overall than non-dairy products and therefore can contribute to flares,” says Dr. Russak. She notes that “highly processed, low or no fat dairy—think zero percent milk or low-fat yogurt with added sweeteners, flavorings, etc.” is the worst option. Hanway also says she “wouldn’t recommend low or no fat milk as a general rule.”
With all of this in mind, many of the experts still give dairy milk top billing as the least disruptive for skin. “If someone does not have an inflammatory response to dairy, then full fat, organic dairy or even raw milk could be a good option for them,” says Hanway.
“When it comes to cow’s milk unless a person has a full allergy, there is no reason to avoid it,” says celebrity aesthetician Samantha Susca. “But quality and source are the key. Nearly every single milk item in a store has undergone an extensive pasteurization and homogenization process, which is responsible for extended shelf lives of these items,” and ultimately the disruption in your skin.
Milk alternatives and acne
The PR teams for milk alternatives have been hard at work, making them seem like a far superior choice over classic cow’s milk, but the reality is not that simple. Ultimately, if you decide to go with a milk alternative, it’s crucial you choose wisely.
“If milk alternatives are the preference, I recommend making your own for a variety of reasons. It’s simple and easy, and you have complete control of what you’re using,” says Susca. “But if you can’t, go with an option like Elmhurst because the brand contains the least amount of additives. There aren’t any seed oils, emulsifiers (gums and waxes) or hidden sugar in their products. That’s my go-to for grabbing something quick when I have guests staying with me.” Whatever dairy alternative you end up purchasing, ensure it’s “free from added sugars, fillers, inflammatory oils and preservatives,” says Hanway.
Flavored or sweetened milk alternatives and acne
Susca recommends skipping any flavored milk alternative—especially the enticing vanilla ones. “These are high in sugar and processed ingredients, which worsen inflammation and contribute to breakouts,” says Dr. Russak.
“Certain milk alternatives like sweetened almond milk or soy milk can contribute to acne due to their high sugar content or phytoestrogens,” says Villanueva. “It’s crucial to choose unsweetened and minimal ingredient options if you are concerned about skin issues.”
Susca feels, even beyond skin, “the inflammatory response of consuming the additives in milk alternatives is worse over time.” As “many of those additives and oils are stored in adipose (fat) tissue in the body for years, wreaking havoc on our health in so many ways.”
Soy milk and acne
“Soy milk is something that both men and women should avoid altogether. This is the worst offender,” says Susca. “Most soy (and all soy milks) are made with conventionally grown soy— the absolute highest GMO and pesticide-laden product in this country. Soy also mimics estrogen, so it can cause a dangerous rise in estrogen levels in both men and women when consumed regularly.”
Oat milk and acne
Susca recommends being cognizant of which oat milk you select if you’re going to drink one at all. “Oatly is the biggest offender. It’s often full of sugar,” she says. “For acne, sugar is often the culprit more than regular milk. Most of these milk alternatives can spike your insulin worse than a can of soda.” Dr. Russak also warns of the sugar content in oat milk, recommending a variety with a low glycemic index.
Almond milk and acne
Almond milk is lower in sugar than cow’s milk and suitable for those with lactose intolerance, says Dr. Russak. If going with almond milk, opt for an unsweetened variety.
It’s all about ingredients
“The problem with both milk and milk alternatives in the grocery stores is the same thing—they are full of nasty ingredients that shouldn’t be there. The additives are truly the problem,” says Susca. The advice she commonly gives for a diet that’s good for your skin? “If a food didn’t exist 100 years ago, avoid it.”
Milk: the retinol of your diet
Unfortunately, this comparison between milk and retinol is not because the two share anti-aging benefits but, rather, because Susca likens the body’s reception of dairy to that of retinol. “If you go long term without consuming milk, the body’s production of digestive enzymes that break down milk go dormant. The longer one goes with cutting milk from their diet, the longer it will take for the digestive system to readjust to breaking down those molecules,” which might be the cause of digestive stress, which leads to inflammation and acne.
“In this case, I recommend starting with a milk of smaller molecular size, such as sheep’s or goat’s milk and working up to tolerating cow milk again,” says Susca. “This is something many of my clients have found helpful when coming off the milk alternative trends.”
