This post shares information on whether vegan protein powder or whey protein powder is likely to cause acne outbreaks or hormonal changes.
Sebum production and whey protein
What we know so far about whey protein is that, because whey is a component of cow’s milk, it can impact your hormone levels – especially if you’re acne prone already. Research suggests that whey protein supplements and protein shakes made from dairy can increase sebum production due to the impact it has on a hormone called insulin-like growth factor.
You might not only notice more pimples, but also find you have oilier skin and worse periods. Modern dairy can contain a lot of toxins and cause inflammation that has a knock-on effect on our skin and mood, but there are also a few other dietary factors that can have an increased risk of acne:
- High sugar diets: often protein shakes and snacks contain a lot of added sugar, which adds to inflammation and the production of sebum
- Other kinds of dairy-based protein powder such as casein proteins, diet whey protein powder and mass gainer
- Artificial sweeteners have been shown to damage our gut microbiome over time, causing development of acne after months or years of high sweetener consumption
High protein diet and acne-prone skin
Before I created content about skincare I actually used to be a Twitter fitness blogger, however I deleted my account a long time ago because in hindsight the content I was putting out was pretty toxic and felt pro-ED (I was young, ok!). However, this does mean that I (unsuccessfully) tried out thousands of different high protein snacks, dietary supplements and muscle building meals from the ages of 16-21.
Like skincare, once I set my mind on something I like to go all-in. I even tried anabolic steroids (sorry mum if you’re reading this) and what a huge mistake that was – acne galore!
What I do know is that, if you’re just starting your muscle growth journey, you are probably also realising that it’s pretty damn hard to gain muscle without eating way more protein than is really appetising. Personally I find it tough to even consume 130g protein, especially now that I avoid dairy altogether. This is why people turn to whey protein shakes, protein bars and snacks that are usually loaded with sweeteners and sugar alcohols.
Aldi protein finds
I’ve mentioned in a few of my TikToks that things like Aldi’s super popular protein snacks range are all made of milk derived protein, too. Cramming in tonnes of very artificial protein snacks, usually all containing milk proteins, is one of the key reasons why people often develop acne when they start to take their diet seriously. If you’ve noticed new acne since working out more, consider any new supplements or snacks you’ve been having for a few extra grams of protein might have something to do with it.
Personally, I see an increase in whiteheads when I consume a lot of dairy during certain times of the year, such as Christmas. Anecdotally, I’ve also noticed a lot of fitness bloggers also struggle with inflammatory pimples and papules.
It’s important to note that a high protein diet shouldn’t automatically cause acne, and in fact is good for keeping your blood sugar levels balanced. The major problem is when most of that extra protein comes from dairy products, instead of a mixture of animal protein or plant protein.
Plant-based protein powders and their side effects
Not all types of protein powders can cause skin inflammation, and the choice nowadays can be quite overwhelming! I’ll share which vegan proteins can help you maintain healthy skin and insulin levels, as well as the vegan powder I personally use.
Soy protein powder and acne development
Other than milk protein, soy protein is often a very popular form of protein to create protein snacks out of. Whilst a soy snack here and there is fine, it’s generally not a great idea to commit to daily soy protein shakes as it might contribute to or worsen hormonal imbalances.
Soy products contain a high content of isoflavone, which is similar to estrogen. The net result of this is that acne development is definitely a possibility. What I’ve learned personally is that I simply prefer to avoid anything that mess with my hormones. I am already on the pill (a bad decision at age 16 and I am now 28, so not far from coming off to have children). I guess that makes me sound like a bit of a hypocrite, but my rule is that, beyond the pill, I won’t engage with anything else that *might* impact my hormones.
Pea protein powder
I think pea protein is a great option for those following a vegan diet or wanting to avoid whey protein. The only real problem is that is tastes objectively… awful. Ask anyone who’s tried unflavoured pea protein – even in a smoothie it’s pretty nasty. The good news is that pea protein formulas have come a long way in the past few years.
Currently there is no evidence to suggest pea protein interferes with oil production and is therefore a good alternative to milk products. I currently use Bulk’s vegan protein powder mix and don’t feel it contributes to acne outbreaks or an upset stomach. On its own it tastes bad, but I use it in a smoothie every day and I think it tastes great.
Here’s my vegan protein smoothie recipe:
- One banana
- One scoop of Bulk vegan protein powder, unflavoured
- A handful of organic spinach
- About 400ml of water
- One tablespoon of almond butter
- A dash of cinnamon
- A tablespoon of organic cacao powder
The powder is a mix of plant-based protein sources that includes: brown rice protein, pumpkin seed protein and of course pea protein isolate.
Hemp protein powder
Currently there’s no strong evidence to suggest that hemp protein has a negative effect on acne vulgaris or the insulin like growth factors hormone. If you’re looking to gain muscle mass, you could try to include a mixture of these plant proteins.
Vitamin B 12 and protein intake
Unfortunately, a common ingredient in a lot of vegan protein powders and snacks is the addition of vitamin B12, amongst other added vitamins. Whilst this is great for some, as vegan diets tend to lack B12, it can come with some negative effects that include acne outbreaks. My dermatologist actually told me that 1 in 10 people suffer from acne outbreaks when they consume a lot more B12 – I was one of them!
The best choice of vegan protein powder
Therefore, I have found that the best protein powder for acne prone skin meets the following criteria:
- Hemp protein, brown rice protein, pea protein or a blend
- Does not contain soy or whey protein
- Does not include added vitamin B12
- Doesn’t include biotin (another acne causing supplement)
- Other vitamins aren’t particularly welcome for me either, since I avoid consuming other random vitamins that might not agree with me
- Ideally doesn’t contain sweeteners, due to their negative effect on the gut
