If you're dealing with stubborn dark spots or uneven skin tone, you're likely familiar with the usual advice: wear SPF, use vitamin C, and avoid picking at blemishes. But there's another factor that doesn't get as much attention—what you drink. According to dietitians, the beverages you consume daily may be working against your efforts to fade hyperpigmentation.
Hyperpigmentation occurs when excess melanin forms deposits in the skin, often triggered by sun exposure, inflammation, or hormonal changes. While topical treatments help, research suggests that certain ingredients in popular drinks could fuel the melanin-production process from the inside out. Below, dietitians break down three drinks that may worsen hyperpigmentation—and what to reach for instead.
1. Sugary Coffee Blends and Frappuccinos
A morning coffee isn't likely to harm your skin on its own. The problem starts when coffee becomes a vehicle for high amounts of sugar and dairy. “Blood sugar spikes trigger a process called glycation, where sugar molecules bind to collagen and elastin fibers,” explains registered dietitian nutritionist Maya Feller, RD. “This damages the structural integrity of the skin and can make existing pigmentation look more pronounced.”
Glycation produces advanced glycation end-products (AGEs), which contribute to oxidative stress and inflammation—two factors that can stimulate melanocyte activity. A 2020 study in the Journal of Clinical Medicine found that diets high in refined sugar and dairy were positively associated with melasma severity in women. If you enjoy coffee, dietitians suggest drinking it black or with a splash of unsweetened plant-based milk, and skipping the syrups and whipped cream.
2. Alcohol (Especially Wine and Cocktails)
Alcohol is a known vasodilator and inflammatory agent. When you drink, blood vessels widen, and the liver prioritizes metabolizing alcohol over processing other toxins. “For people prone to hyperpigmentation, alcohol can exacerbate the condition by increasing inflammation and disrupting the skin's natural repair cycle,” says dermatology dietitian Katey Davidson, MScFN, RD. “It also depletes vitamin A and vitamin C stores—two nutrients essential for bright, even-toned skin.”
Red wine, while rich in resveratrol (an antioxidant), also contains tannins and histamines that can trigger flushing and inflammation in sensitive individuals. Cocktails are often loaded with sugary mixers, compounding the blood-sugar issue. If you choose to drink, limit intake to one serving or fewer per day and pair each alcoholic beverage with a glass of water.
3. Commercial Energy Drinks
Energy drinks are a triple threat for hyperpigmentation. They typically contain high levels of caffeine, added sugar, and artificial additives. “Energy drinks can spike cortisol and blood glucose simultaneously,” notes Feller. “Chronic cortisol elevation has been linked to increased sebum production and inflammation, both of which can worsen post-inflammatory hyperpigmentation (PIH).”
Beyond the sugar and caffeine, many energy drinks contain taurine and B vitamins in amounts that may cause temporary flushing or skin reactions in sensitive people. A 2021 review in Nutrients highlighted that high sugar consumption is consistently linked to increased activity in melanin-producing pathways. Dietitians recommend swapping energy drinks for unsweetened green tea, which provides a gentler energy boost plus catechins that may help reduce pigmentation over time.
What Actually Helps Fade Hyperpigmentation
Cutting back on these drinks won't erase existing spots overnight, but it can create a more favorable internal environment for your skincare products and sun protection to do their job. Dietitians emphasize that consistency matters more than perfection. “You don't have to eliminate these beverages completely—just be mindful of frequency and portion size,” Davidson says. “Small changes, like switching from a sugary latte to a plain coffee with cinnamon, can reduce daily sugar load without sacrificing flavor.”
To support skin evenness, focus on whole foods rich in antioxidants and vitamin C: berries, citrus fruits, bell peppers, tomatoes, and leafy greens. Stay well-hydrated with water, and consider unsweetened herbal teas like rooibos or chamomile, which contain anti-inflammatory compounds. If you drink alcohol, choose lower-sugar options and always follow with water to support the liver's detoxification pathways.
If dark spots persist despite dietary changes and a consistent skincare routine including SPF 30 or higher daily, it may be worth consulting a dermatologist. They can assess whether underlying factors such as hormonal imbalances or medication side effects are contributing to your hyperpigmentation.
