How to Support Your Skin Through Perimenopause & Menopause
Learn how to nourish and revitalise your skin during perimenopause and menopause with expert nutrition and skincare support.
As women move through their 40s and beyond, it’s completely normal to notice changes in the way skin looks and feels. You might find your complexion a little drier, less radiant, or that fine lines seem more visible than before. These shifts are largely driven by hormonal changes during perimenopause and menopause — but there’s a lot you can do to support your skin from the inside out. Learn more about my comprehensive approach to skin support.
Hydration: The Foundation for Radiant Skin
Dehydration is one of the earliest signs of changing skin. As oestrogen levels fluctuate, the skin’s ability to hold moisture decreases, often leading to dryness, dullness and more pronounced fine lines.
Focus on keeping hydration levels topped up throughout the day. Water is essential, but herbal teas and infusions are also a gentle way to boost your fluid intake. Foods with a high water content — such as tomatoes, cucumbers, melon and kiwi — do double duty by providing hydration along with electrolytes and antioxidants that help protect the skin.
It’s also worth being mindful of caffeine and alcohol. Both act as diuretics, meaning they can dehydrate your system and your skin. Try balancing them with extra water or herbal alternatives.
Replenishing Moisture from the inside out
Falling oestrogen can reduce the skin’s natural oil production, leading to a loss of suppleness and elasticity. To counter this, think of your approach in two parts — topical support and internal nourishment.
Topically, look for moisturisers that include squalane, glycerine and ceramides. These ingredients help lock in moisture and reinforce the skin’s barrier, keeping it supple and protected.
Internally, essential fatty acids (EFAs) are your skin’s best friends. Include plenty of extra virgin olive oil, avocado, nuts and seeds, and omega-3s from oily fish such as salmon, sardines or mackerel. If you don’t eat fish, a high-quality fish oil or algae supplement can help maintain your skin’s hydration and resilience.
You can learn more about how to use nutrition to nourish your skin from the inside out in my skin clinic plan
Supporting Collagen for Firmness and Strength
Collagen — the protein that gives skin its firmness and elasticity — naturally declines as we age. You can support collagen production in several ways.
Start with nutrition: meat stocks and broths are rich in collagen, while vitamin C-rich foods (such as citrus, berries and peppers) help your body produce its own collagen more effectively.
For an extra boost, a type 1 hydrolysed marine collagen supplement can be beneficial. Look for one with a low dalton weight, which means the collagen peptides are more easily absorbed and put to use by your body.
If you’re unsure which supplement is right for you, book a personalised consultation to discuss what would best support your skin and overall health.
A Final Word
Perimenopause and menopause are times of transition — and your skin is simply reflecting that inner change. With thoughtful hydration, nutrient-rich foods, and targeted supplements and skincare, you can support your complexion to look and feel vibrant, healthy and strong through every stage.
Find out about the consultations I offer for personalised nutrition and skin support
Learn more about my comprehensive approach to skin
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