Skin changes that occur with age are often overlooked when it comes to perimenopausal health.
As a Naturopathic doctor that focuses on perimenopausal and menopausal health, I often have patients describing to me, on top of ALL of the perimenopausal symptoms they are experiencing (anxiety, hot flashes, insomnia, weight changes, fatigue etc..) that their skin feels awful! Well, you are not alone! Keep reading for a deep dive into some of the skin changes that occur in peri/menopause and how to support your skin health long term.
How does perimenopause affect my skin?
During perimenopause, significant fluctuations in hormone levels can impact skin health leading to skin changes such as:
- Dryness
- Deepened wrinkles
- Reduced elasticity (skin sagging)
- Acne along jawline & chin
- Increased skin sensitivity and flakiness
- Increased bruising and impaired wound healing
- Skin hypo/hyperpigmentation
- Worsening of pre-existing skin conditions such as eczema, rosacea and psoriasis
There are two main hormonal shifts that occur that can influence skin health in perimenopause:
- Lower estrogen levels: Estrogen is the key player when it comes to skin changes in perimenopause. Reduction in estrogen levels leads to less collagen production, making the skin thinner, drier, and more prone to wrinkles. Estrogen plays a role in water retention in the skin which further impacts skin dryness.
Estrogen can also influence vascular blood flow which leads to further thinning of skin and loss of elasticity. As I tell my patients, estrogen is nature’s lubricant – it keeps everything from your skin to your vagina firm and moist. - Higher testosterone: During perimenopause, women may have elevated testosterone levels in the blood which can lead to hormonal acne often found around the chin and jawline.

How can I improve my skin health during perimenopause?
- Nourish your skin from within:
- Increase fluid intake, minimum 2 L per day.
- Avoid and minimize alcohol < 2 drinks per week.
- Increase nutrient rich foods in the diet that contain omega-3s such as fish, ground flax seed and nuts/seeds
- Increase fluid intake, minimum 2 L per day.
- Support collagen balance:
- NutriChem Pure Collagen: Supplementing with collagen peptides has been shown to enhance skin moisture and firmness. NutriChem’s Pure Collagen is a high-quality source of collagen peptides derived from grass-fed bovine hide. It supplies protein that is vital to the integrity of our structural tissues, including skin, hair, bones, tendons, and ligaments.
- Vitamin C: Vitamin C is a precursor to collagen formation and is important in building and maintaining healthy connective tissue and is vital in blood vessel integrity.
- NutriChem Pure Collagen: Supplementing with collagen peptides has been shown to enhance skin moisture and firmness. NutriChem’s Pure Collagen is a high-quality source of collagen peptides derived from grass-fed bovine hide. It supplies protein that is vital to the integrity of our structural tissues, including skin, hair, bones, tendons, and ligaments.
- Elevate your skincare routine:
These are the key essential ingredients to apply:- Hyaluronic acid (HLA) Look for a pure Hyaluronic acid serum to apply on damp skin after cleansing, morning and night. HLA will help your skin to retain moisture and keep your skin hydrated.
- SPF: critical to maintain skin health and reduce further damage. Look for a sunscreen that contains zinc oxide as it is the most effective block for skin barrier.
- Retinol: helps to support collagen balance, reduce fine lines and acne.
Balance Hormones: - Consider talking to a Naturopathic doctor about how to use HRT to support hormonal health
- Address underlying nutrient deficiencies.
- Hyaluronic acid (HLA) Look for a pure Hyaluronic acid serum to apply on damp skin after cleansing, morning and night. HLA will help your skin to retain moisture and keep your skin hydrated.
There are many other conditions and nutrient deficiencies that can impact skin health in perimenopause. For my perimenopausal patients, I recommend getting blood tests done to assess for other potential underlying causes of skin changes:
– Iron
– Vitamin D
– B12
– Thyroid (TSH)
– Blood sugar markers (Hba1c)
Can hormone replacement therapy (HRT) help my skin?
Yes, HRT can help maintain skin thickness, elasticity, and hydration by stabilizing hormone levels, particularly estrogen. It may reduce dryness, wrinkles, and improve overall skin texture. HRT is most effective and safe when utilized as soon as a woman is entering menopause or during perimenopause. This will help to maintain estrogen levels and reduce risk of other health conditions such as osteoporosis and heart disease.
Talk to one of our qualified healthcare practitioners at NutriChem to find out if you might be a candidate for HRT. All of the Naturopathic Doctors at NutriChem are able to prescribe and manage HRT for their patients.
What supplements can help keep my skin healthy in perimenopause?
1. Collagen: Improves skin elasticity and reduces wrinkles.
2. Vitamin C: Supports collagen production and provides antioxidant protection.
3. Fish Oil: Reduces inflammation and promotes clearer skin.
4. Zinc: Aids in skin healing and regulates oil production to prevent acne.
5. Prebiotics & Probiotics: Balances gut health, improving overall skin condition.
Probiotics? How does the microbiome impact skin health?
The skin microbiome is a community of microorganisms, including bacteria, fungi, and viruses, that live on your skin. A healthy, balanced microbiome protects your skin from harmful pathogens, helps maintain the skin barrier, and supports overall skin health.
There is a strong connection between your gut microbiome and your skin, known as the gut-skin axis. An imbalance in gut bacteria, called dysbiosis, can contribute to skin issues like acne, rosacea, and inflammation that are often worsened through hormonal shifts in perimenopause.
Probiotics are beneficial bacteria that can help balance your gut and skin microbiomes. Probiotics may reduce inflammation, improve skin barrier function, and alleviate some perimenopausal skin concerns like dryness and sensitivity. They may also help manage conditions like acne, eczema, and rosacea.

In conclusion, navigating the skin changes of perimenopause can be challenging, but understanding the hormonal shifts at play empowers you to take proactive steps for healthier skin. By nourishing your body with hydration, nutrient-rich foods, and targeted supplements like collagen and vitamin C, you can support your skin’s resilience. Incorporating effective skincare products and considering hormone replacement therapy with guidance from a qualified practitioner can also make a significant difference. Remember, you’re not alone in this journey—embracing these changes with the right tools can help you maintain your skin’s vitality and confidence during this transformative stage of life.