First try to recover the email account or phone number itself, because Instagram can't do that for you. Then use Instagram's login help to request a login link or reset. If neither works, send a support request from a phone and confirm your identity: usually with a video selfie if the account shows photos of you, or with your sign-up details if it doesn't.
Why this is the hardest kind of case
Instagram uses the email address and phone number on an account to prove who owns it. When you lose both, for example an old work email or a number you no longer have, the usual "send me a code" route stops working. Instagram's help center is clear that it can't help you get back into your email account: only your email provider can do that.
The good news is that Instagram has other ways to confirm you're the owner. They take longer and need care, but they exist.
Step 1: Try to recover the email or number first
- Email: use your email provider's own account recovery (Gmail, Outlook, iCloud and others all have one). If you get the inbox back, the rest is usually quick.
- Phone number: if you still have the contract or prepaid account, your mobile operator may be able to issue a replacement SIM with the same number.
- Old devices: check old phones, tablets or computers. You may still be logged in to Instagram or to the email account there.
Step 2: Use Instagram's login help
- On the login screen, choose the option for help logging in or a forgotten password.
- Try entering your username instead of the email or phone number. Instagram may offer contact options you'd forgotten were linked.
- Request a login link to any email or number you still control.
- If your Instagram account was connected to Facebook through Accounts Center, try logging in or recovering through that connection.
Step 3: Request support and confirm your identity
If the login link doesn't help, Instagram may let you request support from a mobile device. You'll be asked for a secure email address that only you can access: use one you fully control, not a shared or temporary one.
- Accounts with photos of you: you'll usually be asked for a video selfie in which you turn your head in different directions. This confirms you're a real person and the person in the account's photos.
- Accounts without photos of you: Instagram may instead ask for details such as the email address or phone number you signed up with and the type of device you used when you signed up.
- ID uploads: in some cases Instagram asks for a government ID instead. It warns that you may temporarily lose access to the account during that review.
According to Instagram, the video selfie is stored securely and is never visible on your profile or to other people. How long it is kept depends on what it is used for, and Instagram tells you before you send it. If it isn't accepted, you can submit a new one.
Mistakes to avoid
- Firing off many requests in a row. Repeated, inconsistent requests can slow things down. Be patient and consistent.
- Using an unfamiliar device or a VPN. Recovery works best from a phone and network you've used with the account before.
- Giving someone your codes or video selfie. Nobody can do the identity check for you, and anyone who offers to is a scammer. See how to spot recovery scams.
- Entering an email you don't fully control. Instagram's replies will go there.
Once you're back in
- Update the email address and phone number to ones you'll keep for years.
- Turn on two-factor authentication with an authentication app and store the backup codes offline.
- Check where you're logged in and remove devices you don't recognise.
- Review Accounts Center so your accounts are connected the way you want.
Frequently asked questions
Can Instagram help me get back into my email account?
No. Instagram's help center says it can't help with access to your email account. Contact your email provider and use its own account recovery.
What if my account doesn't have any photos of me?
Then a video selfie can't confirm it's you. Instagram may ask for other details instead, such as the email or phone number you signed up with and the type of device you used to sign up.
What happens to my video selfie?
Instagram says the video is stored securely and is never visible on your profile or to other people. How long it is kept depends on what it is used for, and Instagram tells you before you send it. If it isn't accepted, you can record and submit a new one.
Can someone else do the video selfie for me?
No. The check exists to prove that the real owner is asking. Do it yourself, on your own phone, and never send the video to anyone who contacts you in your DMs.
Stuck without your email or number?
Tell us which contact details are on the account and what you still control. We'll tell you, for free, which route is realistic. We never ask for your password or codes.
Sources
- Lost access to email or phone number linked to Instagram account (Instagram Help Center) help.instagram.com
- Why you might be asked to upload a video selfie to confirm your identity on Instagram (Instagram Help Center) help.instagram.com
- What happens to your selfie after you've sent it to Meta (Instagram Help Center) help.instagram.com
- Why you're being asked to upload an ID to Instagram (Instagram Help Center) help.instagram.com