How Gut and Skin Bacteria Affect Acne — And How Probiotics Can Help
Acne isn’t just about what you put on your skin—it’s also about the tiny bacteria living on your skin and inside your gut. Scientists have found that these bacteria play a big role in whether you get acne and how bad it can be. The good news? Probiotics, found in some foods and supplements, might help balance these bacteria and improve your skin.
The Gut-Skin Connection
Your skin is home to about 1 trillion bacteria, while your gut hosts around 100 trillion bacteria and contains about 70% of your body’s immune cells. These two systems constantly communicate through what’s called the “gut-skin axis.” When the good and bad bacteria in your gut get out of balance—a condition called dysbiosis—it can trigger inflammation that makes acne worse.
Acne and Bacteria
One bacteria linked to acne is Cutibacterium acnes (formerly Propionibacterium acnes), which lives in the skin’s hair follicles. Not all strains of this bacteria cause problems—some are harmless or even helpful—but certain types can trigger inflammation and lead to breakouts.
What Research Shows
People with acne often have less diversity in their gut bacteria, meaning fewer good bacteria that fight inflammation.
Some studies find a significant reduction in anti-inflammatory gut bacteria in people with acne, especially in men.
Oral antibiotics, commonly prescribed for acne, can disrupt the gut microbiota and reduce good bacteria, possibly leading to long-term imbalances.
Probiotics have been shown to help restore this balance, improving both gut and skin health.
How Probiotics Can Help Your Skin
Probiotics are “good” bacteria that support your body’s natural balance. Research shows they may:
Reduce skin inflammation linked to acne by balancing gut bacteria.
Compete with harmful acne-causing bacteria on the skin.
Strengthen the skin’s protective barrier and reduce immune system overreaction.
Influence hormones related to acne, like insulin-like growth factor 1 (IGF-1), which can trigger flare-ups.
In clinical trials, people taking oral or topical probiotics have seen noticeable improvements in acne severity within just 4 weeks. Combining probiotics with traditional acne treatments like antibiotics can speed healing and reduce side effects.
Should You Try Probiotics?
Probiotics are generally safe and have fewer side effects than many acne medications. They are not a cure-all but can be a helpful part of your skincare routine to reduce inflammation and support healing. Popular probiotic strains for skin health include Lactobacillus and Bifidobacterium. You can find these in supplements or fermented foods like yogurt, kefir, sauerkraut, and kimchi.
Takeaway
Your gut and skin work closely together, and imbalances in your microbiome can contribute to acne. Supporting your body’s good bacteria with probiotics offers a promising, natural way to improve your skin health. If you struggle with persistent or severe acne, it’s worth discussing probiotics with your healthcare provider as part of your treatment plan.
Healthy skin really does start from within—and science is revealing just how powerful that connection can be.
