How Dairy Affects Hormones

Dairy naturally contains small amounts of hormones like estrogen and progesterone from lactating cows, but its effects on your body go beyond what’s already in the milk. It can also influence some important hormone systems in indirect ways:

• Insulin: While milk can raise insulin levels, more recent research suggests that low-fat dairy may actually support improved insulin resistance in some cases(NIH).

• Androgens: Some research has linked dairy intake to higher androgen levels in women with PCOS, which can contribute to acne, excess hair growth, and irregular cycles (NIH).

• IGF-1 (Insulin-like Growth Factor 1): Found in and stimulated by milk, IGF-1 is associated with increased sebum production, acne, and heightened hormone activity (NIH).

Not all dairy behaves the same way in the body. Fermented varieties like yogurt and kefir may actually help calm inflammation and support hormone balance by nourishing a healthy gut microbiome.

Dairy and PCOS: What to Watch For

For women with PCOS (a condition closely tied to insulin resistance), certain dairy products can fuel symptoms. That’s because high-insulin-spiking foods worsen hormonal imbalance and increase androgen production.

At the same time, some research suggests full-fat dairy may help with ovulation and reproductive hormone function, especially when used in moderation (Women’s Health Nutrition).

The takeaway? Individual responses vary - what inflames one woman may nourish another.

If you want help identifying your body’s unique reaction to dairy, book a 1:1 session with a Berry Street dietitian.

Dairy and Hormonal Acne

For some women, a skim milk latte or a bowl of sweetened yogurt can trigger a fresh round of breakouts. This connection isn’t imagined, many people with acne-prone skin find that certain dairy products, especially low-fat or highly processed options, can make flare-ups more likely.

One possible reason is how these products may influence inflammation and oil production in the skin, creating a more acne-friendly environment. Sweetened varieties can also spike blood sugar, which may further affect hormones involved in skin health.

If you notice this pattern, it doesn’t mean all dairy is off-limits. Unsweetened full-fat yogurt or fermented options like kefir tend to be gentler on the skin. These foods can also benefit the gut-skin axis, a connection between gut health and skin clarity, by encouraging a healthy balance of gut bacteria.

You can also explore our anti-inflammatory meal plan for skin-supportive nutrition.

How to Know If Dairy Is Affecting You

Instead of jumping into extremes, try this science-backed approach to dairy awareness:

1. Remove dairy for 3–4 weeks: Track symptoms like acne, bloating, cravings, or sleep changes.

2. Reintroduce selectively: Start with small servings of full-fat or fermented dairy. Avoid flavored lattes or skim milk.

3. Watch your body’s signals: Breakouts? Foggy brain? Cramps? Those clues are a good indication of how your body may be reacting to dairy.

Need help testing and personalizing your strategy? Start working with a dietitian who understands PCOS, acne, and hormone cycles.

Best & Worst Dairy Choices for Hormone Health

Going Dairy-Free and Staying Nourished

Choosing to skip dairy doesn’t mean that you have to miss out on important nutrients. There are plenty of delicious, nutrient-rich options that can keep your diet balanced and satisfying. With a little planning, you can still meet your needs for calcium, vitamin D, probiotics, and protein.

• Calcium: Load up on leafy greens like kale and bok choy, snack on tahini or chia seeds, and pour fortified almond, soy, or oat milk into your morning coffee or smoothie.

• Vitamin D: A few minutes of daily sunshine can boost vitamin D levels naturally. Mushrooms exposed to UV light are another plant-based source, and supplements can help fill the gap when needed.

• Probiotics: Support your gut health with naturally fermented foods like kimchi, sauerkraut, and kombucha, or try coconut-based yogurt with live cultures.

• Protein: Enjoy plant-based proteins such as tofu, lentils, chickpeas, quinoa, and nuts. Combining different sources throughout the day will give you a full range of amino acids to help boost your muscle health and improve your hormone balance.

Going dairy-free can actually open the door to a wider variety of foods, flavors, and textures, which is a great way to explore new ways to nourish your body while also supporting your health goals.

Recap

Your Hormones Deserve More Than Guesswork

You deserve a clear, confident understanding of how different foods, including dairy, can have an effect on your hormones, without all of the guesswork or the one-size-fits-all advice. Whether you’re dealing with irregular cycles, fatigue, acne flare-ups, PCOS or mood changes, our Berry Street dietitians help you connect the dots between your symptoms and what’s on your plate.

Some women feel their best with small servings of high-quality dairy. Others notice they thrive when they cut it out completely. There’s no universal answer, only the one that works for your body. The trick is to test, track, and listen to your own signals, using your body as the most valuable data source.

At Berry Street, we make that process simple, kind, and grounded in real, scientific evidence. We’ll work together to build a personalized plan that supports your hormones, fits your real life, and feels easy and sustainable, whether that means including dairy, avoiding it, or finding a middle ground.

Book a session with a Berry Street dietitian today and get a nutrition strategy that truly works for you.

Frequently Asked Questions

Is milk bad for a hormonal imbalance?

Not necessarily, it depends on your individual hormone patterns and how your body responds to dairy. Some people feel great, including moderate amounts of high-quality dairy, while others notice changes in symptoms like acne, bloating, or irregular cycles. The best way to know is to track your symptoms and work with a dietitian to see how dairy fits into your unique hormone balance.

Can drinking milk raise estrogen levels?

Milk naturally contains small amounts of estrogen from lactating cows, but for most people, this amount is unlikely to dramatically change hormone levels on its own. However, if you’re sensitive to shifts in estrogen (such as those with certain hormone-related conditions) it can be worth exploring whether different types or amounts of dairy affect how you feel.

Are hormones in milk harmful?

The naturally occurring hormones in milk are generally considered safe for most healthy adults. That said, some people with hormone-sensitive conditions, like certain types of PCOS or estrogen dominance, prefer to limit dairy or choose organic and full-fat varieties to reduce potential hormonal effects.

Can milk cause acne?

For some people, yes, especially when it comes to low-fat or skim milk. These types can influence factors that affect skin health, such as inflammation and oil production. If you’re prone to breakouts, try tracking whether certain dairy products make a difference, and consider swapping in fermented or full-fat, unsweetened dairy, which may be gentler on the skin.