Does Whey Protein Cause Acne?

If you've noticed breakouts after starting whey protein supplements, you're not alone. Many gym-goers and athletes report experiencing acne after adding whey protein powder to their routine. But is whey protein really to blame?

Research suggests yes—whey protein can trigger acne in some people. Studies show that people who consume whey protein are about three times more likely to develop acne compared to those who don't. Here's what you need to know about the connection and what you can do about it.

How Whey Protein Affects Your Skin

Whey protein isn't just a protein source—it affects your hormones in ways that can lead to acne. When you consume whey protein, your body produces more insulin and insulin-like growth factor 1 (IGF-1). These hormones signal your skin to produce more oil.

More oil production means your pores can get clogged more easily. When dead skin cells mix with excess oil, bacteria can multiply, leading to inflammation and breakouts.

What Research Shows

Multiple studies have documented the link between whey protein and acne:

A 2024 case-control study of over 200 young men found that 47% of those with acne were taking whey protein supplements, compared to only 28% without acne. This link remained significant even after accounting for other factors.

Several studies report male athletes developing moderate to severe acne after starting whey protein. In most cases, the acne appeared on the chest and back rather than the face. When these individuals stopped taking whey protein, their skin cleared up—often without needing additional acne treatment.

Who's Most Affected

Not everyone who takes whey protein will break out. You're more likely to experience acne from whey protein if you:

• Are a teenager or young adult (hormones are already fluctuating)

• Already have acne-prone or oily skin

• Are male (studies show a stronger association in men)

• Take large amounts daily

The acne typically appears on the chest, back, and shoulders—areas that bodybuilders commonly develop breakouts.

Better Protein Options

If whey protein is causing breakouts, you don't have to give up protein supplements entirely. Plant-based proteins are less likely to affect your hormones and trigger acne:

• Pea protein: Complete protein with all essential amino acids

• Hemp protein: Rich in omega-3 fatty acids that may help reduce inflammation

• Rice protein: Hypoallergenic and easy to digest

• Soy protein: Another complete protein option (though some people also react to soy)

You can also meet your protein needs through whole foods like chicken, fish, eggs, legumes, and nuts.

If You Still Want to Use Whey Protein

Some people choose to continue using whey protein despite the acne risk. If that's you, these steps may help minimize breakouts:

• Reduce your intake: Use less whey protein or take it less frequently

• Shower right after workouts: Don't let sweat and oil sit on your skin

• Use acne-fighting cleansers: Look for products with salicylic acid or benzoyl peroxide

• Stay consistent with skincare: Cleanse your face and body twice daily

Keep in mind that these strategies may help but won't completely eliminate the hormonal effects of whey protein.

When to See a Dermatologist

Consider seeing a dermatologist if:

• Your acne doesn't improve after stopping whey protein for 4-6 weeks

• You have painful cystic acne or nodules

• Acne is affecting your confidence or quality of life

• Over-the-counter treatments aren't working

A dermatologist can prescribe stronger treatments and help you develop a skincare routine that works with your fitness goals.

The Bottom Line

Research shows a clear link between whey protein and acne. If you're breaking out after starting whey protein supplements, the supplement is likely contributing to the problem. The good news is that most people see their skin clear up within weeks of stopping whey protein.