apollo

How To Reduce Sebum Production Internally?

Discover how to reduce sebum production internally with dietary changes, supplements, and hormonal balance techniques. Learn the root causes of oily skin and natural ways to manage it from within.

reviewerImg

Written by Dr. Sonia Bhatt

Last updated on 3rd Jul, 2025

Introduction

Sebum is a natural oil produced by your skin’s sebaceous glands. While it helps keep your skin hydrated and protected, excessive sebum production can lead to oily skin, clogged pores, acne, and other skin concerns. If you struggle with oily skin and want to manage sebum production from within, this article will guide you with simple, effective, and natural solutions.

Understanding Sebum and Its Role

Sebum is an oily, waxy substance secreted by the sebaceous glands. It plays a crucial role in:

  • Keeping skin moisturized.

  • Protecting against bacteria and environmental damage.

  • Maintaining the skin’s barrier function.

However, when your body produces too much sebum, it can mix with dead skin cells and bacteria, leading to clogged pores, blackheads, whiteheads, and acne.

What Causes Excess Sebum Production?

Several internal and external factors contribute to overactive sebaceous glands:

1. Hormonal Imbalances

  • Androgens (male hormones like testosterone) stimulate sebum production.

  • Hormonal fluctuations during puberty, menstruation, pregnancy, or PCOS can increase oiliness.

2. Dietary Factors

High sugar, dairy, and processed foods may trigger excess sebum.

Diets low in essential fatty acids and vitamins can worsen oily skin.

3. Stress

Cortisol (stress hormone) can increase oil production.

4. Genetics

If your parents have oily skin, you may inherit the tendency.

5. Dehydration

When skin lacks moisture, it compensates by producing more oil.

How to Reduce Sebum Production Naturally?

Managing sebum internally involves dietary changes, hydration, and lifestyle adjustments. Here’s how:

1. Eat a Balanced Diet

What you eat directly impacts your skin’s oil production.

Foods to Include:

  • Omega-3 Fatty Acids (flaxseeds, walnuts, fatty fish) – Reduce inflammation and regulate oil.

  • Zinc-rich foods (pumpkin seeds, lentils, chickpeas) – Control sebum and prevent acne.

  • Vitamin A & E (carrots, spinach, almonds) – Support skin health and reduce excess oil.

  • Probiotics (yogurt, kimchi, kefir) – Improve gut health, which affects skin.

Foods to Avoid:

  • Sugary and processed foods (candies, sodas, white bread).

  • Dairy (milk, cheese, butter may trigger oiliness in some people).

  • Fried and greasy foods.

For Sebum Reduction Consult Top Dermatologists

Dr. Hemalatha Naidu M, Dermatologist

Dr. Hemalatha Naidu M

Dermatologist

5 Years • MBBS, MD (Dermatology)

Bangalore

Apollo 24|7 Clinic - Karnataka, Bangalore

recommendation

83%

(250+ Patients)

499

Dr. K Chetana, Dermatologist

Dr. K Chetana

Dermatologist

10 Years • MBBS, MD ( Dermatology)

Hyderabad

Apollo 24|7 Clinic, Hyderabad

649

Dr Ritika Shanmugam, Dermatologist

Dr Ritika Shanmugam

Dermatologist

9 Years • MBBS, MD (Dermatology, venereology, Leprosy)

Bangalore

Apollo 24|7 Clinic - Karnataka, Bangalore

599

Dr. Shilpa Nikam, Dermatologist

Dr. Shilpa Nikam

Dermatologist

8 Years • MBBS, DDVL, PGDMC

Bengaluru

A1 AESTHETIC Skin and Hair Clinic, Bengaluru

recommendation

90%

(25+ Patients)

813

600

2. Stay Hydrated

  • Drink at least 8-10 glasses of water daily to keep skin balanced.

  • Herbal teas (green tea, spearmint tea) help reduce androgens and oiliness.

3. Manage Stress

  • Practice yoga, meditation, or deep breathing exercises.

  • Get 7-8 hours of sleep to regulate hormones.

4. Take Skin-Supporting Supplements

  • Zinc – Helps regulate oil production.

  • Vitamin B6 – Balances hormones linked to sebum.

  • Evening Primrose Oil – Contains gamma-linolenic acid (GLA) to control oil.

5. Avoid Overwashing Your Face

  • Washing too often can strip natural oils, making skin produce more sebum.

  • Use a gentle, sulfate-free cleanser twice daily.

6. Exercise Regularly

Sweating helps detoxify skin but wash your face post-workout to prevent clogged pores.

When to See a Doctor?

If lifestyle changes don’t improve excessive oiliness or if you experience:

  • Severe acne

  • Hormonal imbalances (PCOS, irregular periods)

  • Persistent skin irritation

Consult a dermatologist for personalized treatment, which may include:

  •  Prescription retinoids (like tretinoin).

  • Hormonal therapy (birth control pills for women with hormonal acne).

  • Oral medications (like isotretinoin for severe cases).

Conclusion

Reducing sebum production internally requires a holistic approach, balancing diet, hydration, stress, and skincare. While oily skin can be frustrating, these natural methods can help regulate oil without harsh treatments. If you need expert advice, you can consult a dermatologist on Apollo 24|7 for personalized care. Would you like help finding a dermatologist or booking a consultation? 

Consult Top Dermatologists

Dr. Hemalatha Naidu M, Dermatologist

Dr. Hemalatha Naidu M

Dermatologist

5 Years • MBBS, MD (Dermatology)

Bangalore

Apollo 24|7 Clinic - Karnataka, Bangalore

recommendation

83%

(250+ Patients)

499

Dr. K Chetana, Dermatologist

Dr. K Chetana

Dermatologist

10 Years • MBBS, MD ( Dermatology)

Hyderabad

Apollo 24|7 Clinic, Hyderabad

649

Dr Ritika Shanmugam, Dermatologist

Dr Ritika Shanmugam

Dermatologist

9 Years • MBBS, MD (Dermatology, venereology, Leprosy)

Bangalore

Apollo 24|7 Clinic - Karnataka, Bangalore

599

Dr. Shilpa Nikam, Dermatologist

Dr. Shilpa Nikam

Dermatologist

8 Years • MBBS, DDVL, PGDMC

Bengaluru

A1 AESTHETIC Skin and Hair Clinic, Bengaluru

recommendation

90%

(25+ Patients)

813

600

Consult Top Dermatologists

Dr. Hemalatha Naidu M, Dermatologist

Dr. Hemalatha Naidu M

Dermatologist

5 Years • MBBS, MD (Dermatology)

Bangalore

Apollo 24|7 Clinic - Karnataka, Bangalore

recommendation

83%

(250+ Patients)

499

Dr. K Chetana, Dermatologist

Dr. K Chetana

Dermatologist

10 Years • MBBS, MD ( Dermatology)

Hyderabad

Apollo 24|7 Clinic, Hyderabad

649

Dr Ritika Shanmugam, Dermatologist

Dr Ritika Shanmugam

Dermatologist

9 Years • MBBS, MD (Dermatology, venereology, Leprosy)

Bangalore

Apollo 24|7 Clinic - Karnataka, Bangalore

599

Dr. Kavitha Killaparthy, Dermatologist

Dr. Kavitha Killaparthy

Dermatologist

23 Years • MBBS,DIPLOMA(DERMATOLOGY,VENEREOLOGY,LEPROSY)

Hyderabad

JDS Skin & Hair Clinic, Hyderabad

700

Dr. Shilpa Nikam, Dermatologist

Dr. Shilpa Nikam

Dermatologist

8 Years • MBBS, DDVL, PGDMC

Bengaluru

A1 AESTHETIC Skin and Hair Clinic, Bengaluru

recommendation

90%

(25+ Patients)

813

600

For Sebum Reduction Consult Top Dermatologists

Dr. Hemalatha Naidu M, Dermatologist

Dr. Hemalatha Naidu M

Dermatologist

5 Years • MBBS, MD (Dermatology)

Bangalore

Apollo 24|7 Clinic - Karnataka, Bangalore

recommendation

83%

(250+ Patients)

499

Dr. K Chetana, Dermatologist

Dr. K Chetana

Dermatologist

10 Years • MBBS, MD ( Dermatology)

Hyderabad

Apollo 24|7 Clinic, Hyderabad

649

Dr Ritika Shanmugam, Dermatologist

Dr Ritika Shanmugam

Dermatologist

9 Years • MBBS, MD (Dermatology, venereology, Leprosy)

Bangalore

Apollo 24|7 Clinic - Karnataka, Bangalore

599

Dr. Kavitha Killaparthy, Dermatologist

Dr. Kavitha Killaparthy

Dermatologist

23 Years • MBBS,DIPLOMA(DERMATOLOGY,VENEREOLOGY,LEPROSY)

Hyderabad

JDS Skin & Hair Clinic, Hyderabad

700

Dr. Shilpa Nikam, Dermatologist

Dr. Shilpa Nikam

Dermatologist

8 Years • MBBS, DDVL, PGDMC

Bengaluru

A1 AESTHETIC Skin and Hair Clinic, Bengaluru

recommendation

90%

(25+ Patients)

813

600

More articles from Seborrhea