Oily skin can seem almost impossible to battle. All those blotting papers, mattifying powders, primers, clay masks, oil-free moisturizers, none of them actually reduces the oiliness of your skin.
They can just make it look temporarily less oily (and instead oilier in the long run). Trust me, I know.
For over a decade, I used to wipe off the oil from my skin literally every 10 minutes! I dreaded even looking at myself in the mirror! I wanted a dewy looking skin, not a greasy look I couldn’t control.
The before picture below doesn’t do it justice really (it was taken when I nearly cleared up my acne), but that’s all I could find.
It took me a long time to really figure out how to manage my oily skin. In fact, my skin is actually normal now (oh, the endless joy!).
The secret is to combine multiple scientifically-proven strategies and treatments AT ONCE, all of which I am about to share with you in this post.
Specifically, we will cover:
- Which hormone causes oily skin, and how to regulate it
- Which dietary rules you must follow to reduce the oiliness from the inside
- Which skincare to use to reduce the oiliness & mistakes to avoid
- Scientifically proven natural supplements that help to reduce the hormone responsible for oily skin
5 ACTION STEPS FOR GETTING RID OF OILY SKIN NATURALLY
Oily skin is caused by hormones and genetics. Yup, some of us are more prone to it than others! Androgen hormones, which are also found in women, are the main reason for oily skin.
When testosterone from the blood comes over to the skin, it gets converted to a much more potent form, called dihydrotestosterone (DHT). DHT is the hormone that forces the sebum-producing glands in your skin to make more sebum.
More DHT -> More sebum production -> oily skin!
To reduce oily skin, we have to try to reduce the amount of DHT, which is exactly what the next sections will show you how to do.
1. LIMIT PROCESSED SUGAR
The most important thing to remember diet wise is to keep your blood sugar (and hence insulin) levels stable.
When the blood sugar goes up (as after eating sugar), the pancreas pumps insulin into the blood, which signals to the cells to take up that sugar and store it. This increase in insulin causes insulin growth factor-1 (IGF-1) to increase as well.
Both hormones raise testosterone, which then converts to DHT in your skin, making it oily.
High insulin -> high IGF-1 -> high testosterone -> high DHT -> oily skin.
In addition, they make your skin more sensitive to that testosterone.
Loading up on healthy fats and high-quality protein (and pairing your carbs with your protein and fat) at each meal will help you keep stable insulin levels as they slow the absorption of sugar into the bloodstream.
MANAGE INSULIN RESISTANCE TO REDUCE THE OILINESS FROM THE INSIDE
When your blood is flooded with a lot of sugar for prolonged periods of time, the cells are not sensitive to the incoming insulin anymore, simply because there is so much of it present all the time. This is called insulin resistance.
If your cells are not sensitive to insulin, more and more insulin gets pumped into the blood to make these cells take up glucose (blood sugar). Remember, insulin spikes cause spikes in testosterone and DHT, too.
2. AVOID VEGETABLE OILS AND TRANS FATS
This is INSANELY important, even more so than reducing processed sugars!
Vegetable oils, especially those widely used for cooking, like sunflower or canola oil, increase the inflammatory response and oxidative stress in the body.
Insulin is highly prone to oxidation, and when it oxidizes, it becomes useless at stimulating insulin receptors on the cells. If a large proportion of your insulin is oxidized, your pancreas will pump out more insulin to compensate, causing insulin resistance and making your skin oilier as a result!
To counter this, you must absolutely avoid vegetable cooking oils and trans fats (like margarine), and cook your food only with coconut oil or grass-fed ghee.
They are both stable natural fats, won’t don’t oxidize under heat and don’t cause inflammation in the body (not to mention their many other health benefits!).
3. USE GENTLE SKINCARE THAT REDUCES THE OILINESS
The biggest mistake I was doing when I was trying to control my oily skin was to use too many harsh, over drying products. Now I see how they only made my skin worse. It may be difficult for you to believe this at first because many such products are labeled to be for oily acne-prone skin.
When a product leaves your skin tight and dry, it has stripped the skin of its protective oils. These natural oils slow down the evaporation of water from your skin (called Trans Epidermal Water Loss (TEWL), ensuring your skin doesn’t get dehydrated.
Drying out your skin with harsh products will make it produce even more oil to compensate for the damaged skin barrier. Your skin needs a protective layer of protection between itself and the environment, and when the skin barrier is quite damaged, increasing sebum production will be the next line of defense.
Dehydrated skin can be (and often is!) oily because the skin is trying to keep the little moisture it has with excess oil.
In conclusion, you want just the right amount of oil to manage the oily skin for good and have beautiful, dewy skin instead!
HOW TO FIX YOUR SKINCARE ROUTINE AND MANAGE OILY SKIN
- Avoid harsh cleansers, especially those that contain Sodium Lauryl Sulfate (SLS) or Sodium Laureth Sulfate (SLES), because they are very drying for the skin. If your skin feels squeaky clean, irritated, dry, tight, or red after cleansing or exfoliating, avoid that product! Your skin should feel soft and supple after cleansing, and you shouldn’t feel a desperate need to use a moisturizer.
- Avoid layering multiple products that contain exfoliating ingredients like glycolic acid, salicylic acid, and other AHAs, because this will most likely lead to skin irritation and even more oil production. Salicylic acid can be very helpful in reducing excess oiliness, but you don’t want to overdo it!
- Wash your skin no more than 2x per day, preferably only 1x per day (in the evening). In the morning, just splash some water on your face, or use either manuka honey or a gentle toner (like DIY green tea toner) on a cotton pad to wipe off the extra oil. Really, you will be amazed at how well this works!
- Avoid products that contain drying alcohols, labeled as Alcohol, Alcohol Denat., Benzyl Alcohol and others, because they dry out the skin. Note that the moisturizing alcohols such as Cetyl or Cetearyl Alcohol are ok to use.
Related: The Truth About What Cleansers Do To Your Skin
In the next section, I will offer you some natural alternatives to the usual medicated products for oily acne-prone skin, plus why and how they work to reduce the oiliness for good.
NON-COMEDOGENIC OILS HIGH IN LINOLEIC ACID NATURALLY REDUCE SEBUM PRODUCTION
Some of best natural, scientifically proven remedies that can help you manage oily skin are 5-alpha reductase inhibitors (DHT blockers). These substances inhibit the enzyme 5-alpha reductase that converts testosterone to DHT in the skin.
DHT signals to your sebaceous glands to produce more sebum, so producing less DHT will lead to the less oily skin.
Linoleic acid is one those DHT blockers, and is found in abundance in certain plant-based oils such as hemp seed oil or grapeseed oil.
Also, when you start using oils high in linoleic acid, they will not only suppress the sebum production, but you will also naturally cut down on harsh skincare that only makes oily skin worse!
My choice:
Nutiva Hemp Seed Oil – Organic & Cold-Pressed
How to use it: Use your chosen oil instead of your moisturizer. Start in the evenings only, applying on a small area of your face (as a patch test). If your skin reacts well, you can start applying it on the entire face. However, if your skin doesn’t agree well with oils, this is not for you! Should you notice more congestion or acne in the following weeks, you need to stop the oil.
USE A SKINCARE PRODUCT CONTAINING NIACINAMIDE AND/OR GREEN TEA EXTRACT
Green tea extract contains a substance called epigallocatechin gallate (EGCG), which is a DHT blocker and a powerful antioxidant.
Studies have shown that green tea extract, when applied topically, can reduce oily skin and acne by over 50%!
In addition, it also reduces the skin’s genetic sensitivity to androgen hormones and offers photoprotection, mitigating some of the aging (and acne-inducing) effects of the sun exposure.
In my FREE online course, you can learn how to make a super easy, 2-ingredient skincare product that contains heaps of green tea extract to help you reduce oil skin naturally!
Niacinamide has also shown promising results in reducing oily skin. Depending on your current skincare routine, you can incorporate a product that contains some niacinamide and/or green tea extract, or use niacinamide (vitamin B3) serum, which is likely to be more powerful.
4. TAKE A DHT BLOCKER
The following supplements are rich in substances that inhibit the 5-alpha reductase, the enzyme that converts testosterone to DHT. Again, reducing the amount of DHT will reduce the oiliness of your skin.
SAW PALMETTO
Saw palmetto supplement is the extract of the fruit from the Serenoa repens plant. Being rich in beta-sitosterol and stigmasterol, it is perhaps the most potent DHT blocker out there. I use it personally to help balance my oily T-zone and prevent some hormonal breakouts on my chin.
Saw palmetto is widely used by doctors as a treatment for an enlarged prostate, which is believed to be due to too much DHT. However, it is not reserved just for men, and it can be great for women, too!
Here are some studies confirming the DHT blocking effect of saw palmetto:
This study found that saw palmetto (Serenoa repens extract) caused a statistically significant drop in DHT after three months in volunteers.
This study found that saw palmetto inhibits the 5-alpha reductase enzyme, which is responsible for the creation of DHT. The scientists said that there was a significant “therapeutic advantage of Serenoa repens (saw palmetto) over other 5-reductase inhibitors”.
How to use it: It’s a safe natural supplement, but it can cause some side effects like dizziness, especially when you first start taking it, so take it with meals.
My choice:
ZINC
Many acne sufferers are deficient in zinc, and it might help oily skin too, as it is a relatively weak DHT blocker.
My choice (natural source of zinc):
Smidge Oyster Zinc
Crown Prince Oysters
BERBERINE
Berberine is not really a herb, but an alkaloid derived from plants in the Berberis family. It is also not a DHT blocker, but because it helps with the insulin sensitivity, hence lowering the androgens that make your skin oily, it is definitely worth mentioning.
Especially if you suspect the sweet tooth might be behind your oily skin!
Berberine acts as a natural antibiotic, which is perhaps why it can be so helpful with acne, too. Since it’s very strong, don’t take it for more than 3 months in a row, and only 6 days per week.
Furthermore, berberine is known to slow down the digestion of carbohydrates in the gut, thus reducing the insulin spikes.
How to use it: A typical dose is 500-1000mg daily. Take as directed.
5. GET ENOUGH SUNLIGHT DAILY
If you are not feeling overwhelmed by now, I have a final bonus for you!
Vitamin D helps oily skin by reducing the insulin levels and by improving your insulin sensitivity.
Improved insulin sensitivity = less oily skin. Insulin resistance = very oily skin.
Your body makes all the Vitamin D it needs for a few days in just 10-15 minutes of full-body sun exposure, depending on your latitude and skin pigmentation.
The darker your skin, and further away from the equator you live, the longer you’ll need to stay in the sun.
FINAL WORD
When trying to get rid of oily skin, there is no doubt that the diet has to be in place first. Only then you can fix the poor genetics by the right supplements that slow down the conversion to DHT and make your skin less oily.
If you just take supplements, without working on your diet, you might not notice much difference.
However, I must admit that even if you do virtually everything right diet-wise, your androgen receptors in the skin might still react to any DHT it comes over to the sebocytes (sebum producing glands in your skin), resulting in oily skin.
This is why a good natural supplement and suitable topical treatment, in combination with the right diet, can really result in a much less oily skin over time.
In radiant skin health,
Sara
Time for questions! How are you battling your oily skin? Let me know in the comments!
*Some of the above links are affiliate links. Thank you for your support!
Hi Sara, can we use rosewater that has a surfactant? Mine specifically has polysorbate 20.
Great question! I wouldn’t recommend it, because surfactants increase the permeability of your skin by temporarily disrupting the integrity of the skin barrier. I see no need for that in a toner (of course, it is there so that the good stuff can penetrate better, but this also means that the bad stuff can penetrate better and open up the door to infections). Rose water works great on its own when it’s just pure rose water:))
Hi Sara
I have recently been getting this tiny under the skin bumps on my chin and mouth area that takes weeks to months to come to a head (pustule) and I was wondering is this a form of hormonal acne? I heard about saw palmetto do you have to stay on it? Also could linolic acid have the same affect if taken internally?
Those sound like painful hormonal acne, yes (same I used to have)! I took saw palmetto for several months and it helped a lot, but you also need to make the right dietary choices and work on fixing the root cause of your acne. Take my free Clear Skin Diet email course if you haven’t already, this is a good start:) No, linoleic acid doesn’t have that effect when taken internally!
I definitely cut out dairy and eat healthier I never had these until I turned 29 I’m 30 now but I would like to take something to help internally instead of doing all these treatments… did you have to stay on saw palmetto?
No, I didn’t have to!:) I have also been offering personal coaching for women with adult acne during the past year, where I help them address the root causes naturally through diet, supplements, and skincare. If you are interested, send me an email to [email protected] and I will send you over more details!:)
Hi Sara, love your site! The best out there for clear skin tips. Will you be offering the personal coaching you mentioned in the comment above in the new year?
Hi Karen! Wow, thank you so much!:)) I have been offering personal coaching per request in the past 2 years, and it will be official next year! However, the price will go up next year, so now is a good time to do it if that is something you are interested in!:) Just shoot me an email to [email protected] and I can send you over more details so that you can decide:)
Hi Sara,
I am a bit confused regarding GLA. Does it supposed to be taken orally or applied topically?
You can do both!:) However, I don’t recommend applying pure evening primrose oil or borage oil on the skin, but diluted in other oils.
Krystal, I got hormonal breakouts around my lips due to a progesterone deficiency. Progesterone supplementation (Prometrium — real progesterone, not progestin) stopped them from happening. Btw, if you’re on hormonal birth control, you have a progesterone deficiency, as progestin shuts your progesterone off.
In regards to the berberine; after 3 months of use do we completely stop and stay off or just for a certain amount of time?
Hi Jamie! Yes, you need to take a break (a month to be on the safe side), and then you can resume if you find necessary, but I think it should not be, 3 months usually do the trick:)
39 y/o male with very oily skin. Making diet changes (less refined sugar, more greens and fruits, haven’t consumed milk in years, but I do eat cheese and other products made with milk (i.e. cake), so I’m trying to reduce that as well).
Recently started using Sea Buckthorn Fruit Oil + Grapeseed Oil at night after washing with “Clean and Clear’s Blackhead Erase Scrub” and “Cetaphil Gentle Skin Cleanser”.
Taking Vit A, E D3 & K2, zinc picolinate, B5, and Liver support (milk thistle, turmeric, artichoke).
I was taking DIM for a couple days but stopped b/c I felt I didnt know enough about it’s effects on the male hormone. Recently started taking Saw Palmetto, but stopped as well for same reason as stopping DIM. Saw Palmetto seems very promising and there are other benefits for men (i.e. prostate, hair growth, etc), but wondering if there are any known cases of negative side effects on testosterone/DHT (i.e. libido, mood, concentration,etc). Some articles say SP can help with sexual libido, but others warn against using it.
I know there’s more to the story and everyone is different, but just wondering if you’d suggest Saw Palmetto for men. Not really struggling with breakouts as I used to; nowadays it’s really trying to combat the oily skin!!!!
Hi! Sorry to hear about your struggles! Yes, definitely reduce all the refined carbs, and also the common vegetable cooking oils. Use only ghee, coconut oil or butter on high heat. You can take my Clear Skin Diet email course for more explanations:) No, I don’t think saw palmetto is a good idea for men, but there is something else you might be able to take – green tea extract. It has high amounts of the EGCG, which is an anti-androgen, but please do more research:)) Also, either cleanser or a toner with BHA is great for oily skin (besides oil cleansing with grapeseed or hemp oil), check out First Aid Beauty cleanser, and BHA toner by the Ordinary. Hope this helps!:))
Hi – I’m planning to follow your daily skin care routine (i.e. use a water base product like rose water or aloe vera gel, then lock in moisture with an appropriate oil), but I was wondering how I might also incorporate a non-nano zinc oxide powder into my routine as well (something like this: https://www.amazon.com/gp/product/B012HCV5DO/ref=oh_aui_detailpage_o02_s00?ie=UTF8&psc=1). Do you think adding a little zinc oxide to hempseed or grapeseed oil would help with oily/acne prone skin?
Somewhere you suggested a DIY serum for oily skin which consisted of 30ml aloe vera gel + 20-25 drops of green tea extract mixed in a spray bottle. Was wondering if maybe adding zinc oxide (link above) to this mixture would be advantageous. It seems several people use zinc oxide to create their own acne creams.
Thank you!
Hi Mary!
I don’t see why you couldn’t!:)) It sounds like a good idea, I am just not sure how much of the powder you should use, but you probably do:) When introducing this routine, make sure that the chosen oil agrees with your skin first(do a patch test). If you encounter any problems, send me an email to [email protected]!
Hi, Sara. I battle with extremely oily skin… as in it looks like I’ve been sprayed with water or ran a mile within a few hours of washing my face. I have tried for years to use a natural approach to eliminate my severe acne and nothing has worked. So, I am starting out with many of the specific things you’ve suggested in this article. The three first-time-ever products I’ve introduced is hemp seed oil for cleansing, saw palmetto and DIM. I started a routine of all three in the last 7 days. I know these things usually take time, but I have noticed a rather dramatic worsening of symptoms after 5 days. Both in oiliness and terrible breakout on the cheeks and jawline. Is it typical to see a worsening of symptoms?
Hi Jamie!
It sounds like you took too much at once – 3 products. It could be that hemp seed oil doesn’t agree with your skin (I would pause it for now), or that the supplements create some kind of problem. Take just one for now, as it is not typical to see worsening of symptoms. If you would like me to look closer at your case, send me an email to [email protected]!:)
Hi Sara! Is there an amount of refined sugar you recommend limiting oneself to? Or should one try to cut it out altogether?
I would say to cut it out altogether, but be careful how much stress that causes you. I don’t think it is healthy stressing too much about what we eat, and if you want an occasional chocolate or ice cream, I think that’s fine, but as long as it is occasional. 🙂 What I like best is to find healthy replacements for the things I like, like chocolate – I just make mine with coconut oil, raw cacao powder and some raw honey 🙂
Hi,
I have taken Spironolactone in the past, and that stopped my hormonal acne. I wanted to go more natural, and moved to Cod Liver Oil for past few months. CLO has helped, but I still feel very oily and have breakouts around the second half of my cycle. I am thinking of adding Saw Palmetto/ Zinc- what would you suggest Sarah?
Yes, those might be helpful!:) Also, make sure to take my Clear Skin Diet email course, to learn which foods to remove to help oily skin, and also my other course, Skincare Secrets, where I have some nice DIYs for helping oily skin and acne:)
I’m confused as I took accutane twice decade ago my skins so dry and raw flakes I need oil
I was told prediabetic years ago and cut out white flour
Should I eat that so my skin is oily ? I need oil
My skin doesn’t mositruize right nothing works
Also I was told borage oil would help dry skin
I’m confused ?
And zinc I’m deficient in but reading this worries me now
Hi Dave! No, I wouldn’t go that route, white flour can bring on inflammation. You could try exfoliation with 5% lactic acid or mandelic acid (which can increase sebum production!). Start slow, 1-2 per week in the evenings and see how your skin tolerates it:)
I’m confused about taking DHT Block if one has acne that’s primarily caused by too many androgens. (i.e.: cystic acne primarily around jawline and chin, and helped with Spironolactone.)
An article I read about DIM (and Estroblock) said that DIM isn’t appropriate for someone with androgen dominance: “DIM supplements are not recommended for women with high androgens (testosterone) and low estrogens.”
(Spironolactone is what has primarily helped my acne, but the price has soared and I’ve had to go off it. I’m on Saw Palmetto now, but it’s less effective.)
I trust your research more than anyone else’s, so I would appreciate your clarification on DIM versus DHT blockers. I’m worried about making my acne worse by taking DHT Block. Every time I try to research DHT and DIM, I end up more confused than informed!
Thank you!
Hi Karen! I am afraid I also don’t understand why women with high androgens couldn’t take DIM, I haven’t seen any problems in some of my clients who did. DIM simply helps you detoxify waste estrogen (hormones have a life cycle, and we need to detoxify and flush out estrogen that has served its purpose) and xenoestrogens, the estrogen-mimicking substances from our environment (for example, from plastics), which can disrupt the hormonal balance. DIM doesn’t do much for people who don’t have an issue with this, but can improve acne so much when the waste estrogen and xenoestrogens are acne triggers. Hope this clarifies a bit!:) DHT blockers like saw palmetto are weaker than spironolactone, but you can combine more than one for better effect, like drinking spearmint and reishi tea in addition.
Dear Sara
Thank you for writing this article, it already helped a lot for my skin.
I changed my diet and took some supplements what you recommended.
I am still struggling with very very oily skin – I need to powder it like every 20 minutes to keep it under control.
I got both of the DHT blockers what you wrote about (Natures Bounty and the other product as well) and my question is – as a women can I take both at the same time, if so how long?
On the natures Bounty Saw palmetto I read it is only recommended for men – If I take this would it be any less effective or would it cause any side effects?
Thank you for the help,
Niki
Hi Niki! So glad to hear that!:) Yes you can take all the supplements, and the saw palmetto designated for men (by Bounty) is generally safe, but if you have concerns, please talk to your doctor. Also, it can take months to really improve oily skin. How long have you been doing these tips for?
Hello Sara! Two questions for you!
I don’t expect you to know the answer to this one but I thought I would ask anyways! I suffer from Hirstisism / PCOS so I experience some male pattern hair growth as well as hair loss. The DHT blocker supplement claims it helps with PCOS and hair loss. I wonder if saw palmetto would also help with this issue?
As for my second question, I currently take a multivitamin and a vitamin C supplement. I would love to switch to cod liver oil but I don’t think I could afford it at this time. Could I take the suggested supplements in this article (vitamin D3, DHT blocker, and zinc) with a regular multivitamin (Woman’s 1 a day. orange label) instead of cod liver oil? And could I still take my vitamin C with this combination? I really appreciate your input on this. Vitamins and supplements can be so confusing for me and I don’t want to overdo or take the wrong combination!
Your blog is so informative, easy to follow, and extremely helpful!! Thank you for creating it!
Shianna
Hi Shianna! Of course, i always answer, although it may take me a while sometimes!:) Yes, DHT blockers can help with both hirsutism and hair loss (including saw palmetto). When it comes to cod liver oil, it provides separate nutrients from a multivitamin and vitamin C, and you need all of them:) But to get the omega-3 and fat-soluble vitamins you don’t need cod liver oil, you can get it from diet (grass-fed meat, eggs, fatty fish) Hope this answers your questions and let me know if you have any more!:)
Oops! I meant “hirsutism”.
I got off spironolactone and my hormonal breakouts and severe oiliness came back so I started taking nature made super saw palmetto extract at 480mg for the past 9 months and it seemed to be working for the hormonal breakouts (deep ones around my mouth) but it didn’t really help the severe oiliness of my skin. However I would absolutely keep taking if it helps with breakouts of course! But that brand is currently out of stock everywhere and I’m looking for a new one to use now. My question is – is the whole herb or the extract type of saw palmetto better for breakouts and oil control? And do you have any recommendations for controlling the severe oiliness if the current saw palmetto I was using was not really making a difference for oil control but it was for the breakouts?
Very good question! I am not sure which one would work better, I guess it depends on how much of the active ingredient there is in the capsule (which also depends on the quality, I guess). I am glad to hear that saw palmetto helped with breakouts, and when it comes to oiliness, you can also try niacinamide topically (retinol may also help!) plus add one more DHT blocker, like reishi mushroom. Hope this helps!
Hi, Sara. I have dehydrated skin with comedones that become inflamed. I have low testosteron and DHT, could I still take Saw palmetto, DIM and berberine to reduce the oil? What do you think, or the local application of the hemp oil is enough? Also, could you recommend some green tea extract? I beg you for a reply and piece of advice in this matter,
Your, Minja
Sorry Sara. Here I am again. I have low testosteron and DHT with normal estrogen and progesteron, but I have comedones around the mouth and a lot of clogged pored. Could I take DIM, DHT blocker or Berberine? What is the best for my problem even my hormones are OK. I can’t wait your response. Yours…