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.
Written by Dr. Sonia Bhatt
Last updated on 13th Jan, 2026
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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
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
Consult Top Dermatologists
Dr. Somshukla Ray
Dermatologist
10 Years • MBBS, MD (Dermatology,Venerology & Leprosy), DNB (Dermatology,Venerology & Leprosy)
Kolkata
MCR SUPER SPECIALITY POLY CLINIC & PATHOLOGY, Kolkata
Dr. Sumalatha C B
Dermatologist
10 Years • MBBS, DDLV, Fellowship in Dermato Surgery
Bengaluru
Apollo Clinic, Sarjapur Road, Bengaluru
Dr. Sree Lalitha V
Dermatologist
9 Years • MBBS, DDVL , FRGUHS , Fellowship in Cosmetology. Fellowship in Dermatosugery - national skin centre ,Singapore. University medal holder in postgraduation and national scholarship in IADVL dermacon 2017
Bengaluru
Apollo Medical Center, Marathahalli, Bengaluru
Dr. Kaushiki Hajra
Dermatologist
5 Years • MBBS, MD Dermatology, Venerology & Leprosy
Kolkata
MCR SUPER SPECIALITY POLY CLINIC & PATHOLOGY, Kolkata
Dr. Sushil Singh
Dermatologist
6 Years • MBBS, MD Dermatology, Venerology & Leprosy
Kolkata
MCR SUPER SPECIALITY POLY CLINIC & PATHOLOGY, Kolkata
For Sebum Reduction Consult Top Dermatologists
Dr. Somshukla Ray
Dermatologist
10 Years • MBBS, MD (Dermatology,Venerology & Leprosy), DNB (Dermatology,Venerology & Leprosy)
Kolkata
MCR SUPER SPECIALITY POLY CLINIC & PATHOLOGY, Kolkata
Dr. Sumalatha C B
Dermatologist
10 Years • MBBS, DDLV, Fellowship in Dermato Surgery
Bengaluru
Apollo Clinic, Sarjapur Road, Bengaluru
Dr. Sree Lalitha V
Dermatologist
9 Years • MBBS, DDVL , FRGUHS , Fellowship in Cosmetology. Fellowship in Dermatosugery - national skin centre ,Singapore. University medal holder in postgraduation and national scholarship in IADVL dermacon 2017
Bengaluru
Apollo Medical Center, Marathahalli, Bengaluru
Dr. Kaushiki Hajra
Dermatologist
5 Years • MBBS, MD Dermatology, Venerology & Leprosy
Kolkata
MCR SUPER SPECIALITY POLY CLINIC & PATHOLOGY, Kolkata
Dr. Sushil Singh
Dermatologist
6 Years • MBBS, MD Dermatology, Venerology & Leprosy
Kolkata
MCR SUPER SPECIALITY POLY CLINIC & PATHOLOGY, Kolkata