Eggs for Acne: Good or Bad? (The Definitive Guide)

Do eggs cause acne? Some can, but not the good ones!


Acne trigger, or skin savior?

Gawd, where do I start?

Okay, first, check in with your gut feeling.

Do you think eggs make YOUR skin break out?

I’ll bet the answer is something like, “I don’t know, Devin, I’m so frickin’ confused about eggs, which is why I’m reading your dang blog post, hoping for The Answer!”

So, here we go…

This is complicated, because nutritional “experts” have been demonizing eggs for decades.

That’s right, eggs have been getting a bad rap for a LONG time. Is it justified? Or is it the same bulls*** “science” that led to scaring people away from saturated fats, just so Big Vegetable Oil could sell us more margarine?

Are eggs really that bad? Or actually good for you, and for your skin?

Turns out, like most things, the devil is in the details.

(Argh! Why can’t we have a simple yes/no answer for once?!)

Some good things about eggs

Eggs are an AMAZING collection of kicka** nutrients. Like these:

  • Retinol-form vitamin A (a.k.a. healthy, low-dose Accutane!)
  • Choline (I don’t remember what this does, but it’s always on those “why are eggs healthy?” lists on the internets.)
  • Saturated fats (the safest fats for your skin, because they don’t oxidize and turn rancid like polyunsaturated fats (PUFA), and to some extent monounsaturated fats (MUFA), do)
  • Lecithin (I have it on good authority that lecithin helps your body bind and remove toxins! This is HUGE for acne. BTW this is in the YOLKS, not the whites. Do not get rid of the yolks, ever! Unless you’re whipping whites to stiff peaks and then recombining. 🙂 )
  • Sulfur (may help acne by binding and removing toxins from the body, and by helping regrow healthy skin[1] )
  • Cholesterol (required for making all hormones – and we need a good-functioning hormonal system to avoid acne!)
  • Iodine (HUGE for acne, because it purges toxic fluoride, which is a MAJOR acne trigger, via lipid peroxidation of PUFA)
  • Selenium (Your body needs this to make glutathione, the master antioxidant. Glutathione helps prevent lipid peroxidation, the #1 direct acne trigger in my view. And just one egg contains 25% of the RDA of selenium![2] )
  • Vitamin E (also helps block lipid peroxidation)
  • And eggs are super-low in histamine, if you’re sensitive to that![3]

Ok Devin, wait… so if eggs have all these good things, why do they seem to cause acne for some people?

So glad you asked!!

I have two big theories about this, and they’re both false accusations of eggs. Meaning it looks like eggs are triggering acne, but really it’s something else entirely.

Egg False Accusation #1: Iodine

The iodine content of eggs, about 27mcg per egg[4] , might be enough to trigger a fluoride purge, especially if you eat a 3-egg scramble.

Now if you’re not aware of this yet, fluoride is one of the WORST acne triggers, and it gets into your body from tap water, pesticides on non-organic food and wine, pharmaceuticals, non-stick pans, etc.

It hangs around in your body for 20+ years, because it has a SUPER high bonding affinity for calcium, meaning that it stores up deep in your bones. (Oh, and your pineal gland… there goes your spirituality! Thanks, Fluoride Industry! NOT.)

Unless you do something to push it out.

And that “something”, in this case, is iodine.

Iodine is a crucial mineral for things like walking, talking, and living.

(Oh, and having clear skin.)

That’s because your thyroid requires iodine to make your body’s metabolism work, and also to produce the supercalifragilistic thyroid hormone (which helps acne by blocking lipid peroxidation!).

Fluoride, on the other hand, is a toxic mineral that your body does not need any of. There is literally no necessary function of fluoride in the body (at least that we know of). And we know it’s highly toxic.

It blocks iodine from getting into your cells, AND… sneaky bastard… it replaces iodine in your thyroid cells, making them think they’ve got what they need, but really they can’t function well at all without true iodine!

In short, fluoride is a recipe for acne.

So what does this have to do with eggs?

Well, when you get iodine from eating eggs (or dairy, let’s say, which has even higher levels of iodine), this iodine triggers a beneficial purge of fluoride from your system.

This fluoride gets pushed out of your bones, brain, and thyroid gland (and skin, and organs… it goes on), as iodine starts to take its proper place in the body.

This fluoride gets dumped into your lymph system – which is the plumbing for your immune system, basically – and then that lymph flows out to your skin, where it dumps the fluoride to be removed in sebum (skin oil) or dead skin cells.

Problem is, when fluoride gets to your skin, it tends to cause acne, because it’s insanely fast at peroxidizing PUFA – polyunsaturated fats – which are often lurking in your skin already, if you eating a PUFA-rich diet like most of us modern folks.

When fluoride peroxidizes those PUFAs, it forms lipid peroxides, which are perhaps the single greatest direct contributor to acne.

These lipid peroxides can also damage other PUFAs, causing an inflammatory chain reaction that leads to ruptured sebocytes, pus, redness, swelling, and big zits. (Or small zits, if you’re lucky.)

All because of a little iodine in eggs! Or is it?

No, the iodine in eggs is a very good thing for your skin.

It only looks like eggs are triggering acne, when it’s likely the fluoride that’s actually triggering the acne as it leaves your body.

Got stubborn acne?Get help →

Egg False Accusation #2: Soy & Factory Farming

The basic idea here is, eggs in their natural, wild state are very healthy for the body.

But factory-farmed eggs, from chickens raised in cages, fed GMO corn and soy, and treated with fluoride-based drugs to kill chicken mites, are toxic.

When you feed chickens soy – even organic soy – the chickens lay eggs with lots of soy isoflavones. These things screw with your hormone levels, especially estrogen. Estrogen needs to be properly balanced with progesterone, or you get acne.

The GMO corn and soy is often laced with pesticides and toxins that bioaccumulate in the chickens, also getting into their eggs (because most of these toxins are fat-soluble).

The fluoride-based drugs given to chickens, which are used to kill chicken mites, bio-concentrate in the eggs, and are known to be toxic.[5] [6]

Also, many chicken feeds contain vegetable oil.[7] If you’ve read much of this blog, you know that I think vegetable oil is one of the main acne triggers. Will some of this PUFA end up in your eggs? I would bet so.

This is kind of like how some vegans demonize all meat eating, because factory farming is an ethical and environmental disaster – conveniently ignoring that many small farmers are using management-intensive rotational grazing and regenerative agriculture to recharge the land and produce environmentally sound meat.

Shall we demonize eggs, too, because of factory chicken farms?

Or shall we recognize that there are different ways to raise chickens, some of which are terrible, and some of which mimic nature and help regenerate severely degraded land, sequester carbon, and provide healthy local food?

I vote for the latter!

Vote with your dollars (and your skin!), and seek out ethically, environmentally raised eggs from local farmers.

Protest factory farms by buying local animal foods!

Egg False Accusation #3: Cooking Fails

Look, I’ll be frank. If you cook the sh** out of your eggs, you’re going to damage some heat-sensitive nutrients. (The same is true of all foods, really!)

I’m not saying never to cook your eggs, but hear me out on this!

Cooking the yolks to well-done – especially scrambling them – oxidizes the delicate cholesterol, and oxidized cholesterol is a major free radical burden on your body, worsening inflammation (not good for acne!).[8] [9] [10] [11]

Again, this doesn’t mean never eat cooked eggs. I’ll eat quiches, scrambled eggs, etc. at social gatherings, no problem. It’s mainly about what you choose to do at home that counts.

At home, I eat most of my eggs raw, in smoothies. Here’s my favorite breakfast smoothie recipe:

  • 12 ounces raw, grass-fed A2 milk
  • 3 raw eggs
  • 1 tablespoon raw unheated honey

Blend to a slight foam and enjoy!

Or sometimes I eat raw eggs straight from the shell, by tapping a little flake off the top of the egg with a spoon, and then sucking out the egg.

Sound gross?

Ha, I don’t blame you! It was for me, at first. The smoothies are a friendlier way to start eating raw eggs. :D)

What kind of eggs to buy?

We’re ideally looking for eggs from pasture-raised chickens that are fed organic, soy-free feed.

The chickens should ideally be rotated to new pasture often, so they can scratch for bugs, a key part of a healthy chicken diet. (Chickens do not want to be vegetarians, unlike some humans! Animal protein is very important for their health.)

The best advice I can give you is to get to know your farmer. That way, you can ask them what they feed to their chickens, and how they raise them.

Or maybe even ask if you can visit the farm and see the chickens yourself!

I’m currently searching for a source of soy-free eggs, but haven’t found one yet.

Meantime, I’m doing the next best thing, which is buying eggs from my neighbor across the street. She free-ranges them and feeds an organic feed mix which does contain soy, but she’s open to changing that – I’m working on her slowly!

That’s the beauty of having a personal relationship with your farmers. They love to hear your thoughts, and are often open to suggestions, in my experience.

Remember that it’s common wisdom right now that soy is a “good” ingredient in chicken feed, because it’s high in protein and minerals. Not many folks know about the soy isoflavones triggering hormone imbalances problem, or about the hexane solvents used on some soy (when the soybeans are pressed for soybean oil).

You can be the one to let your egg farmer know all this, and ask for a soy-free feed!

If you’re not buying eggs directly from your farmer, look up the website of the brand of eggs you buy, and look at their FAQ. If you want more info, give ’em a call or shoot ’em an email and ask what’s in their chicken feed.

Your skin will thank you once you find truly pasture-raised, healthy eggs!

So do eggs cause acne or what?

Well, it’s complicated!

One CSF book reader said that normal grocery store eggs gave him acne, so I recommended that he try buying eggs from the farmer’s market.

Boom! Problem solved. No more acne from eating eggs!

Something in the store-bought eggs was giving him acne, and I don’t know what it was. The local farm eggs solved the problem.

And as we’ve seen, there are a LOT of differences between the cheapest feedlot eggs and the pasture-raised, organic, maybe even soy-free eggs from your local small farmer.

And remember that eggs contain iodine and sulfur, which might trigger detoxifications in the body that can lead to short-term acne. That’s a GOOD thing, if annoying sometimes!

So it might look like healthy eggs are giving you acne, when in reality they can be helping your body push out stored acne-causing toxins. In the long run, that will lead to clearer skin!

Do eggs give you acne? Let me know in the comments below!

What about powdered egg white protein?

I know, I get it! It’s tempting to find an alternative to whey protein that won’t cause breakouts.

I’ve heard from several CSF readers that egg white protein doesn’t give them acne, but I still wouldn’t recommend it, for several reasons:

  • The powderizing process oxidizes and damages the protein, and also degrades vitamins
  • Whole eggs build more muscle than egg whites, according to one study[12]
  • Protein powders are manufactured in a lab somewhere, whereas for getting rid of acne, it’s powerful to start shifting your thinking toward buying directly from farmers’ markets. Or at least buying organic whole foods. Processed foods get your skin into all sorts of trouble, and have a high environmental cost as well!

What about egg facials?

Noooooo idea. I don’t mess with stuff like that. I think healing the body’s internal acne triggers is the best way to get rid of acne for good, and topical treatments like this just make that process more difficult!

If you want to get clear skin ASAP, I recommend following the diet and lifestyle guidelines in our book, and weaning yourself off of topical treatments.

Key Takeaways

  • Eggs give you LOADS of skin-clearing nutrients like iodine, vitamin A, sulfur, DHA, AA, and selenium
  • Factory-farmed eggs, and even “organic cage-free” eggs, can be loaded with soy isoflavones, mycotoxins, and fluoride-based anti-parasitic pesticides
  • The healthiest eggs come from pasture-raised chickens, rotated to fresh pasture often, and fed organically grown, soy-free feed
  • If you buy your eggs from a local farmer, they’ll be much less likely to give you acne (and probably will help heal your skin!)
  • Talk to your farmer about what’s in their chicken feed (see if you can get them to switch to soy-free feed)
  • Avoid cooking the crap out of your egg yolks, if possible – there are lots of heat-sensitive nutrients in runny yolks!
  • Eat some eggs raw, in smoothies (see above for recipe), for maximum nutrient absorption and skin benefit
  • Optimizing eggs is only one part of a holistic diet- and lifestyle-based treatment for acne.
  • Most people also need to fix the other diet- and lifestyle-based root causes of acne before they’re totally clear (and that’s what our book is all about!).

About Devin Mooers

Devin MooersHey! Over the past 10 years, I've developed a powerful system for clearing acne with a little-known diet- and lifestyle-based method, and I want to spread the love. That's why I started Clear Skin Forever back in 2011. I studied engineering and product design at Stanford University, and graduated in the top 5% of my class, but afterward, I decided to focus on writing about health, since I found it so fulfilling to help people clear their acne for good. Thanks for reading, and sign up for email updates to stay in the loop with clear skin tips! Also, be sure to check out our book if you haven't yet, all about how to fix acne permanently with diet and lifestyle changes. We've helped thousands of people get clear skin this way!

Sources (click to expand)

  1. ^
  2. ^
  3. Chung BY, Park SY, Byun YS, et al. Effect of Different Cooking Methods on Histamine Levels in Selected Foods. Ann Dermatol. 2017;29(6):706-714. (link) ^
  4. Available at: Accessed November 27, 2018. ^
  5. Huyghe B, Le traon G, Flochlay-sigognault A. Safety of fluralaner oral solution, a novel systemic poultry red mite treatment, for chicken breeders’ reproductive performances. Parasit Vectors. 2017;10(1):540. (link) ^
  6. Wikipedia, the free encyclopedia. Fluralaner. Available at: Accessed November 27, 2018. ^
  7. Zaorsky NG, Spratt DE, Blanchard P. Re: Marco Moschini, Emanuele Zaffuto, Pierre I. Karakiewicz, et al. External Beam Radiotherapy Increases the Risk of Bladder Cancer When Compared with Radical Prostatectomy in Patients Affected by Prostate Cancer: A Population-based Analysis. Eur Urol. In press. [ Eur Urol]( Eur Urol). 2018; ^
  8. Yang SC, Chen KH. The oxidation of cholesterol in the yolk of selective traditional Chinese egg products. Poult Sci. 2001;80(3):370-5. (link) ^
  9. Conchillo A, Ansorena D, Astiasarán I. Combined effect of cooking (grilling and roasting) and chilling storage (with and without air) on lipid and cholesterol oxidation in chicken breast. J Food Prot. 2003;66(5):840-6. (link) ^
  10. Savage GP, Dutta PC, Rodriguez-estrada MT. Cholesterol oxides: their occurrence and methods to prevent their generation in foods. Asia Pac J Clin Nutr. 2002;11(1):72-8. (link) ^
  11. Constant J. The role of eggs, margarines and fish oils in the nutritional management of coronary artery disease and strokes. Keio J Med. 2004;53(3):131-6. (link) ^
  12. Van vliet S, Shy EL, Abou sawan S, et al. Consumption of whole eggs promotes greater stimulation of postexercise muscle protein synthesis than consumption of isonitrogenous amounts of egg whites in young men. Am J Clin Nutr. 2017;106(6):1401-1412. (link) ^
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  1. Sam says

    Hi Devin,

    How low PUFA diets do you recommend? Do you think you can get all the PUFAs you need from eating beans, whole grains and whole milk? I have always felt terrible every time I have eaten seeds, fish oil and other EFA supplements.

    • Devin Mooers says

      Hey Sam! Yeah, definitely. Very low PUFA is good. It’s all about quality and freshness with PUFA – most fish oils, seeds, supplements, etc. are totally rancid by the time you ingest them. Yes, the Inuit traditionally eat tons of seal blubber (high in PUFA), but it’s extremely fresh and non-oxidized when ingested, and they also eat thyroid glands of seals, which provides loads of iodine and thyroid hormone to block lipid peroxidation of that PUFA.

      How do you feel with raw oysters, have you tried that? They’re a prime acne-busting food, with lots of zinc and also super-fresh DHA.

  2. Brooke Turley says

    Ok, you’re officially talking crappy science, in light of this article about marigolds and chickens. Apparently it very much does indeed improve eggs to have marigolds in the chickens’ diets.

    I certainly hope that no one has gone and altered either their own diet or that of their poultry, just because of your half-baked scare tactics. Good grief. “ Fake orange” in nature, indeed.

    • Devin Mooers says

      Hey Brooke! Wow, color me (majorly) wrong. Thanks for pointing this out! That was really sloppy – I don’t know what I thought that marigold color would not be related to an antioxidant carotene. Sloppy, sloppy, sloppy. I’m sorry about this carelessness – I have removed this from the post after following up on the articles you linked! I will try to be more careful next time.

  3. Brooke Turley says

    Hi, I hate to burst your anti-marigold bubble, but the thing is, marigolds are orange themselves due to caratenoids! They’re full of nutrients, actually, and there’s no such thing as “fake orange” in nature.

    (Unless I count the time that my dad consumed massive quantities of beta-carotene in his heroic search for a natural “fake tan”. That time, “fake orange” definitely fit the bill.)

    Here’s an article that details the nutritional profile of marigolds:

    • Devin Mooers says

      Hey Brooke! (Just duplicating the response here to your other comment) Wow, color me (majorly) wrong. Thanks for pointing this out! That was really sloppy – I don’t know what I thought that marigold color would not be related to an antioxidant carotene. Sloppy, sloppy, sloppy. I’m sorry about this carelessness – I have removed this from the post after following up on the articles you linked! I will try to be more careful next time.

  4. tom hennessy says

    Researchers in a recent study took 60 women with hyperandrogenemia which has cystic acne as a major symptom, and reduced the iron in 30 by phlebotomy, and gave the ‘standard of care’ to the other 30, found, phlebotomy to reduce iron levels was as effective as the drugs used in the ‘standard of care’.

    Effect of phlebotomy versus oral contraceptives containing cyproterone acetate on the clinical and biochemical parameters in women with polycystic ovary syndrome: a randomized controlled trial. J Ovarian Res 12, 78 (2019).

    There seems to be more to the iron than we fully realize ..

    • Devin Mooers says

      Hey Tom – whoa, that’s fascinating! Great find! Amazing that phlebotomy brought on normal menstruation in 44% of subjects – I bet if they also added 3,000 IU of retinol, it would have improved results even more (vit. A boosts ceruloplasmin production to bind excess free iron).

  5. Luo says

    Stress can induce a series of negative effects on the human body. Many people are easily depressed under pressure, which has a bad influence on the treatment of acne.
    Some people overeating under pressure, too much sugar can easily induce acne.
    And stress can make people unable to sleep, and lack of sleep has too much effect on the skin.

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Master your acne in 4 weeks or less
  • Fix the root causes of your acne: fluoride, diet, sleep, stress & more
  • Exclusive forum access with 4,000+ members
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