Perimenopause Skin Hacks Every Woman Over 40 Needs to Know

Just a guess, but no one warned you about how quickly your skin can change in perimenopause. I’ve heard from many of my perimenopausal clients that they’ve noticed a loss of elasticity, crepey skin, skin looking duller, and even an increase in acne or breakouts. I’ve even personally had to change up my skincare routine a bit to combat fine lines and dry skin.

Perimenopause, the transitional phase before menopause that usually starts in your 40s, brings with it fluctuating hormone levels, especially estrogen, which causes slower cell turnover and increased dryness. The result? Your skin may start behaving like it’s confused. Because it is.

Just when you thought your skincare routine was in check, your hormones decide to shake things up. Fluctuating and declining estrogen levels in perimenopause impact collagen production, sebum production, and skin sensitivity, leading to dryness, wrinkles, acne, and increased irritation. 

But with the right tweaks to your routine both inside and out, your skincare regime can support your skin’s changing needs and help you maintain a radiant glow.

Let’s discuss ways to glow from both the inside out and also hacks to your product routine. I’ll also share my own revamped skincare routine.

Perimenopause Skin Hacks Every Woman Over 40 Needs to Know

Support the Inside

First, let’s talk about support via supplements you can use to enhance skin health from within.

My number one pick to support perimenopause skin is collagen. I’m so fond of collagen that I wrote a whole blog post about it here. Collagen improves skin elasticity, hydration, and density. Estrogen supports collagen production, so as estrogen drops during perimenopause, collagen breaks down faster.

Make sure you use hydrolyzed collagen peptides along with vitamin C for maximum absorption. You need vitamin C to build collagen. I personally use this electrolyte formula every morning–it’s rich in vitamin C–and I add this collagen and fresh lemon juice (great for skin & detox) to 24 oz water. My skin is looking radiant even though I am pushing 50! 😱 And bonus: my hair looks thick and healthy, and collagen really helped my creaky knees.

Secondly, add in an omega 3 fatty acid. Omega 3s offer numerous benefits like supporting brain and eye health, and they reduce inflammation which is always good for skin. Omegas keep skin plump and hydrated and help maintain skin barrier function. BONUS: get an omega that contains borage (evening primrose oil) which boosts skin hydration and elasticity. Borage (which is GLA, an omega 6 fatty acid) is also very useful for hormonal issues like PMS.

I recommend this omega 3-6-9 formula which contains your omega 3s and the GLA/borage.

I also personally use and recommend astaxanthin, a powerful carotenoid which is a strong antioxidant. It improves skin moisture and elasticity, both to which I can personally attest. I’ve been using it in an omega eye health formula and have enjoyed increased skin smoothness, elasticity, and radiance as side effects. It also supports brain and eye health. This formula combines omegas with astaxanthin for a double win.

CoQ10 is an enzyme antioxidant that protects against skin aging and improves firmness. It also supports mitochondrial energy and heart health. Bonus: you can use it topically also for added benefit. Just break open the capsule and apply to skin and let it sit. Or mix with a face mask. It improves skin tone and boosts hydration. I use this one.

And finally, make sure you are getting enough zinc. It helps with skin repair, inflammation, and even hormone balance. Zinc can also be a beneficial supplement for managing acne due to its anti-inflammatory and antibacterial properties. It can help reduce inflammation and redness and the number of acne lesions. It may also regulate sebum production and reduce the risk of scarring. Bonus: zinc is necessary and great for hair health too. 

Supplements are best used alongside good hydration (drink plenty of water and use this electrolyte daily like I do), an anti-inflammatory diet, and exercise which also boosts skin radiance and overall health. I also drink a lot of green tea which is great for skin.

And speaking of drinking, cut the booze. It makes skin look dull and lifeless and ruins your sleep. And beauty sleep is essential for good looking skin!

And finally, you might consider hormone replacement therapy if you are a candidate. You can read my post on it here. Estrogen replacement can boost skin elasticity.

Support the Outside

Now let’s discuss how to change up your skincare routine in perimenopause. I’ll also share my own skincare routine and how it’s changed.

First off, you will probably need to switch up your products to adapt to breakouts or changes in skin texture. My skin is dry and became even drier, necessitating the need for a new moisturizer and some layering products (more on that in a bit). Adding an omega helped my skin look more dewy also. But if you’re struggling with breakouts or more reactive skin, you may need oil free cleansers and products.

Here are a few tips on how to alter your topical routine for perimenopausal skin. I mostly use handcrafted products from Body Deli. I LOVE their products which they call ‘superfood skincare’ using fresh organic living botanical superfoods that boost cellular regeneration. My skin loves their products.

Use this link for a discount on Body Deli products! I’ll be mentioning them throughout.

My biggest rec for drying peri or menopausal skin is to layer your products. When you once may have only needed moisturizer, you may now need a serum and/or an oil to layer. I’ll share how I do this below, but make sure to layer with lightest product first (serum, hyaluronic acid), moisturizer, then pat a few drops of oil.

I personally customize my moisturizer by adding serums and boosters to it.

Start with your cleanser. You may need to switch to a creamy, non stripping cleanser (I did), as your skin is producing less oil in most cases. Many cleansers can be quite harsh, especially the foam ones that contain sulfates. I use this rose-geranium cleanser which has made a big difference in keeping my skin looking hydrated. I also only wash my face once daily. At night I just splash with cool water and apply moisturizer. However, if I’m wearing makeup or sunscreen I’ll use micellar rosewater to remove it, then apply moisturizer. I use this one for night use.

If you’re noticing acne-prone skin, switch to a cleanser with salicylic acid or benzoyl peroxide (low concentrations, 2.5–5%).

I exfoliate a few times weekly to prevent dullness. I use this exfoliating scrub that also contains lactic acid to make skin smooth. it’s basically a resurfacing product.

I’ve been using this moisturizer for day use, and as mentioned I add additional anti-aging products to it.

I’ve adopted a few new products into my routine to support aging skin and combat fine lines. To my moisturizer I add this anti-aging peptide serum which reduces fine lines and stimulates collagen synthesis. I also add this vitamin C and hyaluronic acid serum. Vitamin C protects against oxidative damage, and hyaluronic acid attracts and retains moisture in the skin, leading to improved hydration, plumpness, and a reduction in the appearance of wrinkles. It also contributes to smoother skin texture and enhanced skin regeneration. 

For acne prone skin, use a topical niacinamide which improves skin texture, reduces redness, and regulates oil production.

Once I apply my pumped up moisturizer, I pat a few drops of oil on my face. Oils often feel and seem thinner than face creams, but they’re actually heavier than other products. Because oil is the most dense product in your routine, it’s able to penetrate your moisturizer, allowing it to reach your skin, but the reverse isn’t true. If you want to really amp up the moisture, apply your oil after applying moisturizer onto damp skin. This will help the moisturizer absorb while your face oil seals and adds an extra layer of nourishment. Because moisturizers are part water and part oil, they help your skin retain moisture, whereas oils help lock it in.

I use rosehip seed oil on some days and this firming and lifting oil other days. The latter firms and makes skin radiant. Rosehip is rich in vitamins, antioxidants, and essential fatty acids. It can help moisturize, brighten, and potentially reduce signs of aging and acne. To determine which oils are best for you, read my post on oils for skincare here. 

If you choose not to dump everything in your moisturizer like I do, make sure you layer properly and right after cleansing in the morning when skin is still damp: serum, then moisturizer, then a few pats of oil. This makes skin look dewy and radiant.

Throughout the day I also spritz with a toner. I use this one to boost hydration and add nutrients. You can also use rosewater like this one. Apple cider vinegar toners can be beneficial for acne.

One final reminder: apply products to neck and chest area also! They are often the first places you’ll see sagging and crepey skin.

A few other products to consider in perimenopause:

• Retinoids help with collagen loss, fine lines, and uneven tone. Good for acne prone skin, as it helps unclog pores and promotes skin turnover. If you’ve used them before, your skin might need a gentler formulation now. Buffer retinoids by applying a moisturizer first or sandwich them between hydrating layers to reduce irritation.

• An LED red light mask can boost collagen production and dewiness. I’ve been using one for a year now and have noticed a big difference. Read my post on it here.

• Estrogen creams are gaining popularity. Estrogens or phytoestrogens (like soy or red clover) in skincare may help support estrogen-deficient skin. While the research is still evolving, many women report improved elasticity and hydration with phytoestrogen creams.
• I love all kinds of face masks and use this anti-aging one most often. The charcoal detox masks or clay masks are good for oily or acne prone skin.

Conclusion

Perimenopause isn’t a one-size-fits-all journey. It can bring all sorts of skin changes, so you’ll need to adjust your routine for skin both inside and out. It may take some trial and error, but there are so many products and serums out there now to help combat aging.

Adapt, adjust, and embrace the changes. With the right products, ingredients, and mindset, your skin can thrive through this transition.