How to get rid of acne naturally: the evidence

"Naturally" usually means without medicine: plant oils, food changes, home remedies and habits. Some of these have been tested. Most have not, or have been tested only in small studies. This guide sets out what the research shows, says plainly where it is weak, and lists the habits that help whatever else you use. For the full plan, including the treatments with strong evidence, see how to get rid of acne.

What the research on natural remedies shows

The largest summary is a 2015 Cochrane review, which combined the results of clinical trials. It found 35 studies with 3,227 people, covering herbal medicine, acupuncture, cupping, diet, bee venom and tea tree oil.

Its conclusion was modest. There was some low-quality evidence from single trials that a low-glycemic diet, tea tree oil and bee venom may reduce the number of spots. There was a lack of evidence to support herbal medicine, acupuncture or wet cupping. The authors also warned that herbal medicines can cause side effects, and that most trials were too weak to give a firm answer.

Low quality here means the trials were small or had flaws in how they were run and reported, so larger trials could give a different answer.

Tea tree oil: the best-studied option

Tea tree oil comes from the leaves of an Australian plant. It has more acne research than any other natural remedy.

Study	What it found
2007 trial, 60 people with mild to moderate acne	A 5 percent tea tree oil gel improved spot counts and severity more than a gel with no active ingredient over 45 days
2015 Cochrane review	The evidence for tea tree oil came from that single trial and was rated low quality
2026 review, 7 studies, 445 people	Tea tree oil was linked to a modest drop in acne severity. Side effects were mostly mild and on the skin

The US National Center for Complementary and Integrative Health (NCCIH), part of the National Institutes of Health, sums it up: a small amount of research suggests tea tree oil might help acne, and more evidence is needed before firm conclusions can be drawn.

Using tea tree oil safely

• Never swallow it. NCCIH warns that swallowing tea tree oil can cause confusion, unsteadiness, inability to walk and coma.
• Watch for irritation. Most people can use it on the skin, but some get redness or irritation. NCCIH says this is more likely if the product is old or has been exposed to heat, light or air.
• Match what was tested. The 2007 trial used a 5 percent gel. A bottle of pure oil is a different product.
• Test a small area first. How to patch test a new skincare product shows how.

Tea tree oil is not on the FDA's list of approved over-the-counter acne ingredients, so products that contain it are not held to the same label rules as benzoyl peroxide or salicylic acid.

Natural products and the rules they follow

A natural label tells you where an ingredient came from. The FDA says a product's intended use decides whether it is a drug or a cosmetic, and acne medicines sold without a prescription must use an ingredient from the FDA's approved list, at an approved strength, with a Drug Facts label. Tea tree oil is not on that list.

Supplements taken by mouth follow a different path again. NCCIH points out that, unlike drugs, dietary supplements are not approved by the FDA before they are sold. The makers are responsible for checking safety and labels. NCCIH also advises telling your doctor about any herbal product you use, because some herbs and medicines interact in harmful ways.

The NHS says a pharmacist can recommend acne supplements that come as tablets, such as zinc, niacinamide and vitamin A. Ask a pharmacist before taking one, especially if you take other medicines or could be pregnant.

How to test a natural remedy at home

If you want to try a natural option, test it the way a trial would.

1. Change one thing at a time. The AAD says trying too many products at once can stress your skin and make acne worse. If you add tea tree oil and cut out milk in the same week, you will not know which one helped.
2. Give it the same time as any treatment. The AAD says to use a product for 6 to 8 weeks before judging it. The 2007 tea tree oil trial lasted 45 days, and NICE reviews every first treatment at 12 weeks.
3. Count, do not guess. Count your spots on the first day and every two weeks, in the same light. How to take acne progress photos shows how to keep the photos comparable.
4. Stop if your skin reacts. Redness, burning or itching that does not settle is a reason to stop.

If the count has not dropped after 8 to 12 weeks, move to a treatment with stronger evidence.

Diet: what changes might help

Food is the most searched natural approach, and the evidence is mixed. The UK NICE guideline, which advises doctors in England, says there is not enough evidence to support specific diets for treating acne.

The American Academy of Dermatology (AAD) gives more detail. Small studies suggest that a low-glycemic diet, one low in foods that raise blood sugar fast such as white bread and sugary drinks, may reduce acne. Some studies also link cow's milk to more breakouts. Other studies found no link, and the AAD says more research is needed. It found no studies linking yogurt or cheese to acne. MedlinePlus adds that research does not show chocolate, nuts or greasy foods cause acne.

The AAD's practical advice is to watch your own skin. If a food seems to trigger breakouts, see what happens when you skip it for a day, a week or a month. Does diet cause acne? covers dairy, sugar and food diaries in full.

Other home remedies

• Chamomile. A dermatologist quoted by the AAD in 2025 said there is not enough evidence to use chamomile as an acne treatment, and advised against putting tea bags straight on the skin because it could cause irritation.
• Toothpaste. AAD dermatologists say it does not fight acne and can irritate or harm the skin. Can you get rid of a pimple overnight? explains why.
• Sun. MedlinePlus says a small amount of sun may improve acne, but tanning mostly hides it and too much sun raises the risk of wrinkles and skin cancer. The AAD says tanning can worsen acne.

For honey, aloe vera, apple cider vinegar and other kitchen remedies, this guide found no support in the medical sources it uses, so it makes no claim either way.

Habits that help, with no product at all

Several habits have support from the AAD, the NHS and the US National Institute of Arthritis and Musculoskeletal and Skin Diseases (NIAMS):

1. Wash gently, twice a day and after sweating. Use a mild cleanser and your fingertips. The AAD says scrubbing with washcloths or sponges can irritate the skin.
2. Keep your hands off. The AAD says picking, popping or squeezing makes acne take longer to clear and raises the risk of scars and dark spots.
3. Check your products. Use makeup, sunscreen and moisturizer labeled non-comedogenic or won't clog pores, and take makeup off before bed.
4. Skip harsh products. The AAD says astringents, toners and exfoliants can dry the skin and make acne look worse.
5. Shampoo oily hair often. The AAD says oil from the hair can cause acne on the forehead.
6. Protect your skin from sun. Use a broad-spectrum sunscreen of SPF 30 or higher that will not clog pores.

The AAD also says stress cannot cause acne but may make existing acne worse, and that smokers are more likely to have acne than non-smokers.

When natural is not enough

The natural options above were tested, when they were tested at all, in mild to moderate acne. The AAD says mild acne means blackheads, whiteheads and small pimples. For acne that goes past that, the ingredients with strong evidence are benzoyl peroxide and topical retinoids such as adapalene, which the AAD's 2024 guideline rates highest. Benzoyl peroxide reduces acne-causing bacteria on the skin, which is the job many natural remedies are sold to do. Over-the-counter acne treatments explains how to choose one.

Some acne should not be treated at home at all. The AAD says severe acne cannot be cleared with store-bought treatment, and that waiting it out can take years. Deep, painful lumps, acne that leaves scars, and acne that affects your mood are reasons to see a doctor. NIAMS says acne tends to go away by the thirties for most people. The AAD says acne scars can fade but rarely go away, so waiting has a cost when acne is deep.