Natural remedies for hormonal acne: what works

Many people with hormonal acne want to treat it without pills, and searches for "cure hormonal acne naturally" are common. This guide sets out what the evidence shows for the natural options people ask about most: spearmint tea, green tea, tea tree oil, diet, stress, sleep and weight. It also says where there is no evidence, and where a natural product carries risks. For proven treatments, see the hormonal acne treatment guide.

Skinli gives general education and is not a doctor. Tell your doctor or pharmacist about any herb or supplement you take, because some interact with medicines.

What "natural" means for acne

The FDA says the word "natural" on a product does not ensure that it is safe. It also says the FDA does not approve dietary supplements for safety or effectiveness before they are sold. The US National Center for Complementary and Integrative Health (NCCIH) gives the example of kava, a plant in the pepper family, whose supplements can cause liver disease.

Some proven acne treatments do come from nature. A 2022 review of acne treatment in pregnancy says azelaic acid is found in wheat, rye and barley. The American Academy of Dermatology (AAD) recommends it for adult acne. See azelaic acid for acne.

What the evidence shows

Remedy	Best evidence found	What it showed	Safety points
Spearmint tea	One 30-day trial in 42 women with PCOS, 2010	Lower testosterone. Hair felt better to the women, with no change on a doctor's score. Acne not measured	No long-term data in this trial
Green tea extract (capsules)	One 4-week trial in 80 women aged 25 to 45, 2016	Fewer inflamed spots on the nose, around the mouth and on the chin. No difference in total spots	Short trial
Tea tree oil on the skin	NCCIH, and a 2026 review of 7 studies with 445 patients	NCCIH calls the evidence small. The review found a modest drop in acne severity	Never swallow it. Can irritate skin
Low-glycemic diet	Small studies cited by the AAD	Fewer pimples in some studies, no link in others	Talk to a doctor before large diet changes
Weight loss, for women with PCOS	ACOG and NICHD	Relieves acne and extra hair growth for many	Aim for changes you can keep

Spearmint tea

Spearmint tea is the natural remedy most often suggested for hormonal acne online. The one trial Skinli found tested it for extra hair growth in women with PCOS. In the 2010 trial, 42 women drank spearmint tea twice a day or a dummy herbal tea for 30 days. Free and total testosterone fell in the spearmint group, and the women rated their extra hair as improved. A doctor's standard hair score did not change, which the author put down to the short trial. The study did not measure acne, so any effect on acne is untested.

Green tea extract

A 2016 trial gave 80 women aged 25 to 45 with moderate to severe acne either a decaffeinated green tea extract or a dummy capsule every day for 4 weeks. The extract group had fewer inflamed spots on the nose, around the mouth and on the chin than the dummy group. The total number of spots did not differ between the groups. The authors called for more research.

Tea tree oil

NCCIH says a small amount of evidence suggests that tea tree oil on the skin might help acne, and more studies are needed. A 2026 review of 7 studies with 445 patients found a modest drop in acne severity. NCCIH warns that tea tree oil must never be swallowed, because it can cause confusion, unsteadiness and coma. It can irritate the skin, more often when the product is old or has been exposed to heat, light or air. The natural acne guide covers tea tree oil and other home remedies in more detail.

Lifestyle changes with some evidence

Food

The AAD says small studies link foods that raise blood sugar fast, such as white bread, potato chips and sugary drinks, to more acne, and that other studies found no link. It says some studies suggest cow's milk may be linked to more breakouts. A 2025 review of adult female acne says a high-glycemic diet may be linked to adult acne. A 2020 study of 112 women, 56 of them with acne, found diet was not a risk factor. The full evidence is in does diet cause acne?.

Stress and sleep

The AAD says stress may worsen acne, and that the body makes more androgens in response to stress. A 2019 review of acne around menopause lists stress, lack of sleep and too little exercise among the trigger factors for adult acne, and says lifestyle changes help reduce acne.

Weight, for women with PCOS

The American College of Obstetricians and Gynecologists (ACOG) says that for women with PCOS who are overweight, weight loss can relieve symptoms such as excess hair growth and acne. NICHD, the NIH's institute for women's and children's health, says the same. See PCOS acne.

Natural products with warnings

Some herbs sold for hormone balance carry warnings from NCCIH:

• Chasteberry, also sold as vitex, may be unsafe during pregnancy or breastfeeding, and may not be safe for women with hormone-sensitive conditions such as breast, uterine or ovarian cancer.
• Saw palmetto may be unsafe during pregnancy or breastfeeding.
• Many supplements have not been tested in pregnant women, nursing mothers or children.

If you are pregnant or trying to get pregnant, read the pregnancy acne guide before starting any herb or supplement, and ask your obstetrician or midwife first. The same goes for anyone taking a prescription medicine, since NCCIH says some herbs and medicines interact in harmful ways.

The supplements for hormonal acne guide covers zinc, DIM, probiotics and vitamins.

Home remedies to avoid

Some home remedies can make acne worse:

• Toothpaste. The AAD says toothpaste often contains baking soda, whitening agents, color and flavor. None of these fight acne, and they can irritate or harm the skin.
• Scrubs. The NHS says scrubbing irritates the skin and can make acne worse.
• Picking and squeezing. The NHS says this can cause scars.
• Swallowing tea tree oil. NCCIH warns it can cause serious symptoms.

A 2024 review of supplements sold for acne found no clinical studies of DIM, a supplement often sold for hormonal acne, and reports of blood clots in people who took it. See the supplements guide before trying it.

How to test a natural remedy yourself

If you want to try a natural product, test it the way you would test a medicine:

1. Change one thing at a time. If you start a tea and a new cream in the same week, you will not know which one helped or harmed.
2. Patch test anything that goes on the skin. The patch test guide explains how.
3. Give it 6 to 8 weeks, the time the AAD gives for any acne product, which covers more than one menstrual cycle.
4. Take photos on the same days each week, and write down where you are in your cycle. The progress photo guide shows how.
5. Stop if your skin burns, itches or breaks out more, and tell a doctor if a rash spreads.

A natural-leaning routine that still works

If you prefer to keep things simple, this routine sticks to basic steps and one proven ingredient:

1. Wash twice a day with a gentle cleanser, and do not scrub, as the NHS advises.
2. Use products labeled non-comedogenic, meaning they do not clog pores, as both the NHS and the AAD advise.
3. Pick one active ingredient. Azelaic acid is a natural-origin choice. The AAD also lists adapalene, benzoyl peroxide and salicylic acid.
4. Give it 6 to 8 weeks. The AAD says switching products every few days can make acne worse.
5. Add habits such as steady sleep, stress relief and, if you have PCOS, weight changes your doctor supports.

Skinli's free acne plan builds a simple routine like this from a photo.

When natural steps are not enough

The AAD says it is never the wrong time to see a dermatologist for adult acne, and that virtually every case can be controlled with a dermatologist's help. See one if you have deep, painful spots, scars, dark marks that stay, or no change after 2 to 3 months. Prescription options such as spironolactone and birth control pills treat the hormone side of acne directly.