What drinks help clear up acne? A nutritionist's guide

November 1, 2025 •

4 min read

According to dermatologists, proper hydration is one of the most effective ways to support skin health. This means that while topical treatments are important, what you drink can also play a crucial role in managing and preventing breakouts. So, what drinks help clear up acne from the inside out?

Quick Summary

This guide explores a variety of beverages and ingredients that can help combat acne by reducing inflammation, balancing hormones, and promoting gut health. It also highlights the importance of proper hydration for overall skin clarity.

Key Points

Hydration is Key: Dehydrated skin can overproduce oil to compensate, leading to clogged pores and acne. Plain water, coconut water, and cucumber water are excellent for deep hydration.
Anti-Inflammatory Teas: Green tea, spearmint tea, and ginger tea are rich in antioxidants and compounds that reduce inflammation, fight bacteria, and may balance hormones associated with acne.
Support Gut Health: Probiotic-rich drinks like kombucha and kefir help balance the gut microbiome, which is strongly linked to skin health through the 'gut-skin axis'.
Consume Mindfully: Avoid sugary sodas and excessive caffeine, as these can spike blood sugar, increase inflammation, and worsen acne breakouts.
Consistency is Crucial: For the best results, integrate these beneficial drinks into a holistic routine that includes a healthy diet and consistent skincare.
Complement, Don't Replace: These drinks are a supportive measure, not a cure. They work best when combined with a healthy lifestyle and, if necessary, medical advice for stubborn acne.

The gut-skin axis: How drinks influence your complexion

The connection between your gut and your skin, known as the 'gut-skin axis,' is a critical factor in understanding acne. An imbalance of bacteria in the gut, or 'dysbiosis,' can lead to inflammation that manifests as skin issues like acne. By consuming drinks rich in beneficial compounds, you can influence this axis positively, helping to calm inflammation and support a clearer complexion.

Essential hydrating drinks

Staying hydrated is foundational for healthy skin. When your skin is dehydrated, it can overproduce oil to compensate, leading to clogged pores and breakouts. Hydration also supports your body’s natural detoxification processes, flushing out waste that can contribute to skin problems.

Plain Water: The ultimate hydrator. Drinking plenty of water helps maintain the skin’s moisture balance, improves elasticity, and helps flush out toxins. Consider adding flavor with slices of cucumber, lemon, or mint for a refreshing twist.
Coconut Water: Rich in electrolytes and minerals, coconut water is an excellent hydrator that can help replenish lost moisture and keep skin cells plump.
Aloe Vera Juice: Loaded with vitamins A, C, and E, aloe vera juice has anti-inflammatory properties that can help soothe irritated skin and promote collagen production. Opt for a pure, unsweetened variety.

Anti-inflammatory and antioxidant-rich teas

Certain herbal teas are powerful allies in the fight against acne due to their high concentration of anti-inflammatory and antioxidant compounds.

Green Tea: Contains epigallocatechin-3-gallate (EGCG), a potent antioxidant that can reduce inflammation and fight bacteria associated with acne. EGCG also helps regulate sebum (oil) production, which is a major factor in acne development.
Spearmint Tea: Research suggests spearmint tea may help reduce testosterone levels, which can be a driver of hormonal acne. One study found that drinking two cups of spearmint tea daily significantly reduced inflammatory acne lesions.
Chamomile Tea: Known for its calming properties, chamomile can help reduce stress-induced breakouts. It also possesses antibacterial and anti-inflammatory benefits that can help soothe irritated skin.
Ginger Tea: Ginger is a powerful anti-inflammatory and antioxidant that can help reduce redness and inflammation associated with acne.

Probiotic-rich drinks for gut health

Supporting a healthy gut microbiome is a holistic approach to managing acne. Probiotic-rich drinks can introduce beneficial bacteria to your digestive system, which can help calm systemic inflammation.

Kombucha: This fermented tea contains probiotics that help balance the gut microbiome, which, in turn, can positively impact skin clarity. Choose low-sugar varieties to avoid counteracting benefits with excess sugar.
Kefir: A fermented milk drink packed with probiotics. Kefir can help support a healthy gut flora and may improve the gut-skin axis. For those with dairy sensitivities, water kefir is an excellent alternative.

Comparison of acne-fighting beverages


Drink	Primary Benefits for Acne	Key Ingredients	Best For	Considerations
Green Tea	Reduces inflammation, fights bacteria, regulates oil.	EGCG (Polyphenols)	Inflammatory & oily skin	Contains caffeine; decaf versions available.
Spearmint Tea	Balances hormones, reduces inflammatory lesions.	Anti-androgen compounds	Hormonal acne	Best to drink twice daily for effect.
Kombucha	Boosts gut health, reduces systemic inflammation.	Probiotics, organic acids	Holistic approach	Can be high in sugar; choose unsweetened.
Aloe Vera Juice	Soothes inflammation, promotes healing.	Vitamins A, C, E, antioxidants	Irritated & inflamed skin	Choose pure, unsweetened juice.
Lemon Water	Detoxifies, provides vitamin C, balances pH.	Vitamin C, citric acid	Detox support, overall glow	Always dilute lemon juice to protect teeth enamel.
Cucumber Water	Deep hydration, reduces puffiness, rich in silica.	Hydration, silica	Deeply hydrating, calming	Great alternative to plain water.

Foods and drinks to limit

Just as certain drinks can help, others can exacerbate acne. Sugary sodas, excessive caffeine, and sweetened fruit juices can spike blood sugar levels and trigger inflammation, leading to breakouts. Alcohol can also dehydrate the skin and increase inflammation. A balanced approach involves prioritizing beneficial beverages while limiting those that harm skin health.

A holistic approach to clear skin

While integrating these drinks into your routine can be very beneficial, they are not a miracle cure. Effective acne management requires a holistic strategy that includes proper hydration, a balanced diet low in inflammatory foods, regular exercise, and a consistent skincare routine. For stubborn or severe acne, consulting a dermatologist is always recommended to explore all available treatment options.

Ultimately, nourishing your body from the inside is a powerful step toward achieving clearer, healthier skin. Start with something simple, like replacing a sugary soda with a glass of lemon-infused water or a cup of green tea, and build from there. Consistency is key when it comes to supporting your body from within.

For more in-depth information on the connection between diet and skin health, consider exploring resources from authoritative sources such as the National Institutes of Health.

Conclusion: Sip your way to a healthier complexion

Choosing the right beverages can be a simple yet impactful part of an acne-fighting routine. By focusing on hydration with water and coconut water, fighting inflammation with antioxidant-rich teas, and supporting your gut with probiotic drinks like kombucha, you can significantly improve your skin's health from within. These internal strategies work synergistically with external skincare to create a resilient, clear, and radiant complexion. Consistency is key to seeing lasting results, making these delicious drinks a worthwhile habit to adopt for overall well-being and skin clarity.

Frequently Asked Questions

While proper hydration is vital for skin health and can help manage acne, it is not a cure-all. Drinking plenty of water supports your body's natural functions, but for optimal results, it should be part of a holistic approach that includes a healthy diet and good skincare.

Spearmint tea has been shown to be particularly effective for hormonal acne due to its anti-androgen properties, which help regulate hormones that cause breakouts. However, its general anti-inflammatory and antioxidant benefits can be helpful for anyone with acne-prone skin.

Results vary widely depending on the individual and the cause of their acne. For changes rooted in gut health and inflammation, it may take several weeks to a few months of consistent consumption to see noticeable improvements in your complexion.

While kombucha's probiotic content is beneficial for gut health, high sugar content can counteract these benefits by increasing inflammation and blood sugar. It's best to choose low-sugar or unsweetened varieties for maximum skin benefits.

Fresh, homemade juices from vegetables like carrots and fruits like berries and cucumber can be beneficial due to their high vitamin and antioxidant content. However, many store-bought juices contain added sugars, so herbal teas are often a safer bet for avoiding added sugar.

The small amount of caffeine in green tea is generally not a concern for its acne-fighting benefits, which come from its EGCG antioxidants. If you are sensitive to caffeine, you can opt for decaffeinated green tea to get the same skin benefits without the stimulant effect.

Some of these drinks, like cooled green tea, can be used as a topical toner to soothe inflammation and control oil. However, it is essential to patch-test and be cautious, as the efficacy of topical application versus oral intake can differ.