I've been active my whole life, from soccer to motocross to weightlifting, and for years whey shakes were part of my routine. So was acne. It took me a long time, three rounds of prescription treatment and a lot of trial and error to wonder whether the two were connected. Here's my story, and what the research says about whey protein and breakouts.
My experience with whey and breakouts
I started drinking whey protein shakes two or three times a day at 16, hoping to bulk up. That's also when puberty hit, and with it, acne that stayed with me until I was 20. Face washes and home remedies didn't help, and months of creams and antibiotics from a dermatologist only did so much. Everyone assumed sweating at the gym was the problem.
Eventually I went on isotretinoin (Accutane), a strong prescription acne medication that required monthly blood work. My skin cleared, I went back to my usual routine, shakes included, and a few months later the breakouts returned. I cut out sugary and fatty foods and most dairy, then briefly cut whey, without seeing much change, so I went back to it. A second course cleared my skin again. By 22 I was a certified personal trainer and fitness nutrition specialist, drinking three whey shakes and one casein shake a day. My acne came back, and I needed a third course.
After that third round, I partnered with Ora Organic and switched from whey to their plant-based protein. About a month later my skin was staying clearer than it had in years. That's my experience, not a controlled study, and I can't rule out everything else that changed over those years. But it made me look harder at the research.
What does the research say about dairy and acne?
There's a consistent association between dairy and acne in observational studies. A 2018 meta-analysis of 14 studies and 78,529 children, adolescents and young adults found that any dairy intake was associated with higher odds of acne (odds ratio 1.25), with similar results for milk, though the authors cautioned that the studies varied and showed signs of publication bias. Another meta-analysis of observational studies linked milk to acne but found no significant association for yogurt or cheese.
Is whey protein itself linked to acne?
The evidence is mixed. In a Brazilian study of young adults at gyms, acne appeared with the use of protein-calorie supplements over two months, and dermatologists have published case reports of acne on the trunk in whey users. Researchers have suggested that growth factors in whey may play a role, but the mechanism isn't settled.
The best-controlled study so far points the other way. In a 6-month randomized, double-blind trial of 49 young men who already had mild to moderate acne, taking 30 grams of whey a day did not make acne worse than a non-whey supplement. That's one small trial in men, so it doesn't close the question, but it's a good reminder that whey doesn't affect everyone the same way.
Should you stop taking whey if you have acne?
If you suspect whey is a trigger for you, a trial without it is reasonable and low-risk, as long as you still meet your protein needs another way. Give it several weeks, change one thing at a time, and keep working with a dermatologist on treatment. Acne has many causes, including hormones, genetics and skin care, and diet is only one piece.
Don't stop or change a prescription acne medication without talking to your dermatologist, and if you're on isotretinoin, follow their guidance on supplements.
What protein do I use now?
I use So Lean & So Clean, Ora's chef-crafted organic plant protein. It has 23g of complete plant protein per serving from pea and rice, with no added sugar and no artificial sweeteners, fillers or gums, so I can keep training hard without dairy in my shakes. It isn't an acne treatment, but switching away from whey is what worked for me.
Curious about the other reasons people skip dairy protein? Read is whey bad for you? and can whey protein make you sick?
