What is lactoferrin and what does it do for the body?

Maz Packham, a nutritional therapist and head of nutrition at W-Wellness, explains that lactoferrin is a naturally-occurring protein that attaches itself to iron in the body. Consultant dermatologist Dr Sidra Khan adds that its main job is as part of our immune defence. “By mopping up free iron, it helps starve bacteria of a nutrient they need to grow,” she says. That’s not all. “Lactoferrin also has direct antimicrobial and anti-inflammatory effects,” adds Dr Khan.

Packham says that lactoferrin is found in particularly high concentrations in human colostrum. “This is the first milk produced after giving birth; it’s also found in breast milk and cow’s milk.” But lactoferrin isn’t just something we get from milk, she adds: “Other parts of our bodies produce it, too. We find it in protective secretions such as saliva and tears, for example.”

And there’s an interesting connection with our gut. “The intestinal lining is one of our major immune interfaces with the outside world,” says Packham – this lining creates a thin but important barrier between the waste and germs inside the gut and the rest of the body. “Because lactoferrin is naturally present at mucosal surfaces, including within the gastrointestinal tract, its antimicrobial and immune-regulating properties may help support this intestinal defence system,” says Packham.

Often, our natural lactoferrin reserves run low, but Packham says that, unlike immune-boosting vitamin C or vitamin B12, lactoferrin isn’t widely available in our diets, and you’re even less likely to encounter it if you’re vegan, lactose intolerant or tend to substitute cow’s milk for plant-based alternatives. That’s where lactoferrin supplements come in.

Can lactoferrin help with acne and breakouts?

Besides contributing to the body’s first line of defence against bacteria and illness, lactoferrin is frequently being mentioned in skin health circles as the supplement of choice for clearer, smoother skin – especially in the context of acne and breakouts. It’s not without reason. Dr Khan, pinpoints a handful of studies on lactoferrin – specifically on fermented milk, which contains it – and skin: “These are mostly small trials using oral lactoferrin over several weeks, but they have reported reductions in inflammatory acne lesions and, in some cases, in sebum.” The latter is the oil produced by the skin which, alongside dead cells and bacteria, can clog pores and lead to breakouts.

Dr Ophelia Veraitch, a consultant dermatologist at 130 Harley Street, says that there are a few more ways that lactoferrin might work in treating acne. Firstly, that it limits the iron available to C.acnes, a bacteria that feeds on the skin’s natural oil and contributes to breakouts. “It may also act through the gut,” says Dr Veraitch. “A less diverse gut microbiome is linked with more inflammation in the skin, and lactoferrin appears to encourage beneficial gut bacteria.”

If social media is anything to go by, there’s plenty of anecdotal evidence of people seeing improvements in their skin from consuming lactoferrin supplements. “Acne is an inflammatory condition, and lactoferrin has anti-inflammatory and antimicrobial properties, which may be where the interest stems from,” says Packham. She’s clear, however, that it’s an emerging area of research for acne rather than a proven treatment.

Likewise, both Dr Veraitch and Dr Khan maintain that while lactoferrin sounds promising, it’s not yet a replacement for tried and true acne treatments such as topical retinoids, spironolactone, isotretinoin and the newer Aviclear acne laser.

Are there any other skin benefits to taking lactoferrin?

Dr Khan says that lactoferrin’s anti-inflammatory and antimicrobial properties have also sparked scientific interest in its potential to treat various inflammatory skin conditions, like eczema and rosacea. What’s more, researchers are exploring how it supports the skin’s microbiome – the friendly bacteria – and protects the skin barrier, which locks in moisture while keeping out harmful bacteria. “Lactoferrin also has antioxidant properties,” says Dr Khan, “although we don’t yet have good human evidence to show that this translates into meaningful rejuvenating benefits for the skin.”

Rather than taking any potential lactoferrin skin benefits as gospel, Dr Khan says they’re worth keeping an eye on as research continues.

What should you look for in a lactoferrin supplement, and how should you take it?

Lactoferrin is naturally present in very few foods, making it difficult to obtain through diet alone. So if you’re looking to increase your lactoferrin intake, either for immunity or your skin, a supplement is likely your best bet. All three experts agree that a couple of hundred milligrams – the same dose used in most studies on lactoferrin – is ample, but, whichever brand you choose, always follow the dosage advice on the label.

Are there any side effects to taking lactoferrin?

Happily, Dr Veraitch says that lactoferrin supplements are generally well tolerated, but potential side effects might include an upset stomach or constipation. And since lactoferrin usually comes from cow’s milk, Dr Khan advises anyone with a cow’s milk protein allergy to avoid it.

Just like you would a new skincare product, Dr Khan says anyone interested in trying lactoferrin should give it a fair trial. “Consider two to three months of consistent use before judging whether it’s helping, since acne cycles and skin turnover simply don’t change overnight,” she says.

Lastly, Dr Veraitch says that if your acne is persistent, scarring or affecting your self-esteem, it’s best to visit a consultant dermatologist for professional advice rather than self-diagnosing and treating with supplements.

Meet the experts

Maz Packham is a nutritional therapist and head of nutrition at W-Wellness
Dr Sidra Khan is a consultant dermatologist
Dr Ophelia Veraitch is a consultant dermatologist at 130 Harley Street