For many women, changes in skin health are one of the most noticeable and frustrating parts of perimenopause and menopause. Skin that was once resilient, plump, or oily may suddenly feel dry, thin, sensitive, or dull. Breakouts can return, pigmentation can worsen, and fine lines may seem to appear almost overnight.
While ageing and sun exposure play a role, the decline in oestrogen during menopause is a major driver of these changes. Understanding what is happening beneath the surface allows us to support the skin naturally and effectively during midlife and beyond.
How Menopause Accelerates Skin Ageing
Collagen Loss
Oestrogen is essential for collagen production. Collagen provides firmness, thickness, and structural support. During the first five years after menopause, women can lose up to 30 percent of dermal collagen. After this, collagen continues to decline at around 2 percent per year.
Elastin Decline
Elastin gives skin its ability to stretch and bounce back. As elastin declines, skin becomes lax and less resilient, similar to an overstretched elastic band.
Reduced Melanin Regulation
Oestrogen helps regulate melanin production. When levels fall, pigment production becomes uneven, leading to blotchiness, age spots, and melasma, particularly on the face.
Dryness and Barrier Breakdown
Oestrogen supports natural oil production and the skin barrier. Its decline reduces ceramides, hyaluronic acid, mucopolysaccharides, and essential fatty acids. This makes the skin drier, more fragile, and prone to irritation. If your skin now feels tight or uncomfortable after cleansing, this is often a sign you are moving closer to menopause.
Reduced Blood Flow
Lower oestrogen reduces circulation to the skin, leading to thinning, dryness, bruising, and slower wound healing. Skin thickness declines by at least 1 percent each year after menopause due to combined collagen loss and reduced blood supply.
Skin Loving Nutrients That Support Menopausal Skin
Omega 3 Fats
Omega 3 fatty acids are essential for skin hydration, elasticity, and barrier function. Deficiency leads to dry, itchy, inflamed skin. Omega 3s nourish both the epidermis and dermis, reduce inflammation, support collagen structure, and help smooth fine lines. Best sources oily fish such as wild Alaskan salmon, sardines, trout, and cod. Plant sources include chia seeds, flaxseed, hemp seeds, walnuts, and dark green leafy vegetables. Supplementing with around 2 grams daily is beneficial. Fish oil, krill oil, or algae based omega 3s are all great options.
Vitamin A
Vitamin A supports healthy skin cell turnover, repair, and antioxidant protection. Dry, scaly, or itchy skin can indicate low levels. Best sources organic egg yolks, full fat diary, and beta carotene rich vegetables such as sweet potato, pumpkin, carrots, spinach, kale, and capsicum.
Vitamin E
Vitamin E is a potent antioxidant and anti inflammatory nutrient. It supports hydration, soothes irritation, and improves the skin’s ability to retain moisture. Dry or flaky skin may reflect deficiency. Best sources almonds, sunflower seeds, hazelnuts, avocado, extra virgin olive oil, green leafy vegetables.
Vitamin D
Vitamin D is essential for skin cell renewal, immune balance, and repair. Low levels are commonly associated with dry, itchy skin. Sensible sun exposure supports vitamin D status, and supplementation is needed if levels are low. Best sources oily fish such as salmon, sardines, and mackerel, egg yolks, UV-exposed mushrooms, and vitamin D fortified foods such as some dairy and plant milks.
Zinc
Zinc supports wound healing, immune defence, and inflammation control. Deficiency can present as dry, red, scaly patches. Supplementation of around 40-50 mg daily may be indicated if deficient. Best sources pumpkin seeds, sesame seeds, legumes, lentils, nuts, seeds, nut butters and tahini.
Vitamin C
Vitamin C is essential for collagen production, skin repair, and protection against oxidative damage. It supports wound healing, improves skin firmness, and helps brighten skin tone by reducing free radical damage from UV exposure and pollution. Low vitamin C intake can contribute to dull skin, slower healing, and increased fine lines. Best sources Berries (blueberries, strawberries, raspberries, blackberries), citrus fruits, kiwi fruit, berries, blackcurrants, pomegranates, tomatoes, mango, capsicum, broccoli, Brussels sprouts, and dark green leafy vegetables.
Collagen Supplementation
Collagen forms the structural framework of the skin and plays a vital role in hydration, elasticity, and repair. As natural collagen declines with age and menopause, supporting it through nutrition becomes increasingly important. Collagen helps attract and retain water within the dermis, giving skin a plump and supple appearance. It also supports skin regeneration and resilience.
Collagen supplements are available in several forms including marine collagen which is rich in type I collagen, and bovine collagen which provides both type I and III collagen to support skin structure, firmness, and elasticity. Hydrolysed collagen peptides are broken down for enhanced bioavailability, making them easier for the body to absorb and use effectively.
Green Tea for Youthful Skin
Drinking green tea regularly may help protect your skin from premature ageing. EGCG (Epigallocatechin Gallate), a powerful antioxidant in green tea, slows the breakdown of collagen and elastin, supporting skin firmness, tone, and elasticity, while reducing inflammation and oxidative stress that can contribute to wrinkles and sagging. Choose a certified organic green or matcha tea. Enjoy green tea hot, iced with lemon, or as a matcha latte with almond or macadamia nut milk. Add a spoonful of matcha powder to smoothies, smoothie bowls, raw desserts, or salad dressings.
Stay Hydrated
Hydration is fundamental for healthy skin and overall wellbeing. At its peak, the water content of the skin can reach around 70 percent, and adequate hydration helps maintain skin suppleness, elasticity, and a natural glow. When the body is dehydrated, skin can appear dull, dry, and more prone to fine lines and irritation.
Aim to drink approximately two litres of water each day, adjusting for activity levels and climate. Consistent hydration supports not only your skin, but also digestion, circulation, joint function, and cognitive performance, making it an essential foundation of midlife health.
Sunscreen Is Non Negotiable
Sun damage remains the leading cause of skin ageing and pigmentation. During perimenopause and menopause, sun protection becomes even more important. Choose a broad spectrum SPF 50+ mineral sunscreen containing zinc oxide or titanium dioxide. For melasma-prone skin, tinted formulas with iron oxides offer added protection against visible and blue light. Look for fragrance-free, non-irritating, non-comedogenic options suitable for sensitive hormonal skin.
Bio-identical Hormones and Skin
For women who are interested in or already taking bio-identical hormones or menopausal hormone therapy (MHT), research shows that bio-identical oestrogen can support skin health by improving hydration, increasing collagen production, and enhancing elasticity. But MHT is not a magic bullet – a foundation of nutrient-rich foods, hydration, targeted supplements, and nourishing skincare formulated for menopausal skin is essential to maintain healthy, glowing skin in midlife. Whether or not you choose MHT, prioritising nutrition, self-care, and skincare suited to this stage of life gives your skin the best chance to remain healthy and radiant.
Healthy Skin at Every Stage of Life
Menopause brings changes to your skin, but with targeted and thoughtful strategies, you can help your skin stay healthy, resilient, and radiant well into midlife and beyond. Combining the right nutrition, hydration, supplements, and nourishing skincare designed for this stage of life can support firmness, elasticity, and a glowing complexion.
Written by Lisa Guy, Naturopath
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Written by Lisa Guy, Naturopath & Clinical Nutritionist.
