Understanding your skin in menopause

Hot flushes, mood swings, and disrupted sleep are familiar signs of perimenopause and menopause. But your skin can be one of the first places you notice change. Dryness, sensitivity, excess oil, fine lines, or age spots are all common.

Fluctuating hormone levels influence everything from oil production to cell repair. So, did you know that checking certain biomarkers with a blood test could be an underrated part of menopause skin care? By understanding these changes better, you can take meaningful steps to keep your skin healthy, strong, and radiant.

In this blog, we look at: 

 

Which hormones influence signs of ageing skin?

 

1. Oestradiol

Oestradiol, the main form of oestrogen, supports skin firmness, hydration, and glow. 

This hormone stimulates collagen and elastin production and helps hyaluronic acid (HA) keep your skin plump.

• Low oestradiol can cause dry, fragile skin, reduced elasticity, and slower healing.

• High oestradiol can cause pigmentation changes and age spots [1].

During perimenopause, your fluctuating oestradiol levels can cause dryness or sensitivity. As menopause progresses, consistently lower levels may make fine lines and thinning skin more noticeable. 

2. Testosterone

Testosterone affects oil glands and hair follicles, helping maintain skin tone and resilience. Declining levels can leave your skin looking dull, while higher levels may overstimulate oil production, causing adult acne.

• Low testosterone can contribute to tired-looking complexion, loss of tone, and thinner skin.

• High testosterone can contribute to oily skin and adult acne [2].

Tracking testosterone can help explain changes in texture, oiliness, or hair density, allowing you to implement lifestyle strategies or consider medical support if necessary.

3. LH and FSH

As ovarian oestrogen falls, luteinising hormone (LH) and follicle-stimulating hormone (FSH) rise. These shifts can increase dryness, sensitivity, and occasional breakouts. Understanding these changes helps you choose products that support hydration and comfort.

• Rising LH and FSH can cause dryness, sensitivity, or occasional breakouts [3].

4. Thyroid hormones (TSH, FT3, FT4)

Thyroid hormones control metabolism and cell renewal. Low thyroid activity slows skin cell turnover, potentially making it rough and dry, while overactive thyroid may cause redness, sweating, and sensitivity.

• Low thyroid can cause rough, dry, slow-healing skin.

• High thyroid can cause redness, sweating, and sensitivity [4].

 

 

How to care for skin through nutrition and diet

 

Hormones are only part of the picture. What you eat, how you move, and which nutrients you get play a huge role in keeping your skin looking and feeling its best. 

Small adjustments can make a noticeable difference to hydration, elasticity, and overall glow, especially during perimenopause and menopause.

 

 

8 nutrients women need for healthy skin in menopause 

• Iron and ferritin help deliver oxygen to your cells and support collagen production. Low levels can leave your skin looking pale or slow to heal [5].

• Vitamin B12 and folate are essential for new cell formation and healthy pigmentation. Deficiencies may cause blotchy skin, brittle nails, or thinning hair [5].

• Vitamin D supports your skin barrier and immune function. Low levels can worsen dryness or flare-ups like eczema [5].

• Zinc and magnesium support wound healing, control oil, and reduce irritation [5].

• Omega-3 fatty acids fight inflammation, support your skin barrier, and help prevent dryness [6].

And here’s something many women don’t realise, caffeine can interfere with how your body absorbs some nutrients, especially iron and b vitamins, which are crucial for healthy skin, hair, and nails. Cutting back or spacing out your coffee from meals can give your body a better chance to soak up these essentials.

 

How stress and blood sugar affect your skin in menopause

 

Even if you eat well, stress, hormones, and daily life can still affect your skin. During perimenopause and menopause, changes in cortisol, blood sugar, and inflammation can leave your complexion looking tired, dry, or prone to fine lines.

Small adjustments, like adding anti-inflammatory foods, prioritising sleep, managing stress, or tweaking your caffeine habits can give your skin a visible lift. And with a blood test, you can pinpoint exactly which nutrients or markers are affecting your complexion, so every change you make is meaningful and effective.

 

3 markers to check for stress and blood sugar:

1. hs-CRP (inflammation marker), high levels may accelerate collagen breakdown and visible signs of ageing [6].
2. Cortisol, also known as the stress hormone. Chronic stress can weaken the skin barrier, promote fine lines, and leave your complexion looking dull [6].
3. Hba1c (blood sugar control), poorly managed glucose can damage collagen and elastin, reducing firmness and elasticity [6].

 

Practical tips for supporting skin health

 

1. Stay hydrated: drinking enough water keeps your skin plump and supports its barrier function.
2. Prioritise sleep: hormone regulation and cell repair happen during deep sleep. Aim for 7–9 hours per night.
3. Manage stress: meditation, yoga, or light exercise can lower cortisol, which protects collagen and elastin.
4. Exercise regularly: boosts blood flow and nutrient delivery to the skin, supporting tone and glow.
5. Consider supplements carefully: if blood tests show deficiencies in iron, vitamin D, or zinc, targeted supplementation can support skin, hair, and nails. Always discuss with a healthcare professional.

 

 

Science-backed skincare to help signs of ageing

 

Using a combination of internal support (blood tests, diet, and lifestyle) and external care (skincare products) gives the best results for skin health in perimenopause and menopause.

We know this is often a minefield. Marketing adverts and silver-bullet claims (often without the research behind them) can make choosing skincare a real headache. 

Here are 5 science-backed products or ingredients that can help your skin health [7]:

1. Sun protection
2. Retinoids (vitamin A)
3. Vitamin C
4. Niacinamide (vitamin B3)
5. AHAS (Alpha hydroxy acids)

 

How blood tests can guide your skincare

 

At Medichecks, our Skin IQ Blood Test measure key hormones, nutrients, and inflammation markers. Blood tests can highlight nutrient imbalances and hormonal shifts affecting your skin, and the right products help protect and enhance your results.

By understanding your results, you can:

• Identify nutrient deficiencies affecting your skin
• Track hormonal changes impacting hydration, tone, and elasticity
• Monitor inflammation and stress markers
• Make informed choices about diet, supplements, and skincare

This personalised approach means your skin care is backed by science and tailored to your unique needs, not just guesswork. 

Plus, you’ll get our doctor’s guide to skin health free with your results. 

Maintain your glow during menopause

 

By combining blood testing, nutrition, lifestyle, and targeted skincare, you can maintain healthy, resilient skin and feel confident at every stage. Understanding your biomarkers helps you make informed decisions, giving you control over your health, appearance, and wellbeing. 

 

---

References

1. Thornton, M.J. (2002) The biological actions of estrogens on skin. Experimental Dermatology, 11(6), pp. 487–502. doi:10.1034/j.1600-0625.2002.110601.x
2. Zouboulis, C.C., et al. (2014) Androgens and the human skin. Dermato-Endocrinology, 6(1), e974210. doi:10.4161/derm.27461
3. Burger, H.G., et al. (2002) Luteinising hormone and follicle-stimulating hormone: roles in menopause. Climacteric, 5(1), pp. 4–8. doi:10.1080/13697130220118873
4. DeLeo, V.A., et al. (2015) Thyroid hormone effects on the skin. Dermato-Endocrinology, 7(1), e1007448. doi:10.4161/derm.1007448
5. Pullar, J., et al. (2018) Nutrients and skin health. Nutrients, 10(8), 1083. doi:10.3390/nu10081083
6. Kim, S., et al. (2019) Inflammation, stress and skin ageing: biological insights. Journal of Cosmetic Dermatology, 18(5), pp. 1230–1238. doi:10.1111/jocd.12806
7. Mukherjee, S., et al. (2006) Retinoids in the treatment of skin ageing: an overview. Journal of the American Academy of Dermatology, 55(1), pp. 1–13. doi:10.1016/j.jaad.2005.08.019