Glowing Through the Change: How to Support Your Skin During the Menopause Transition

“Your skin tells a story. During perimenopause, it might feel like the plot twist you didn’t expect—but you’re still the main character.”

One day your skin looks glowy and plump, and the next… dry, dull, or breaking out like you’re back in high school. Welcome to the hormonal rollercoaster of perimenopause and menopause.

As estrogen levels begin to drop, your skin may start changing in ways you didn’t anticipate—becoming thinner, drier, and more sensitive. But here’s the good news: with the right support, your skin can still thrive. Let’s talk about why these changes happen and what you can do to support your glow from the inside out.

1. Estrogen, Collagen & Skin Elasticity: What’s Really Going On?

Estrogen is like your skin’s best friend—it helps maintain moisture, supports collagen production, and keeps skin looking firm and elastic. But during perimenopause, that steady supply starts to waver, and collagen levels begin to decline.

In fact, studies show that women can lose up to 30% of their skin’s collagen in the first five years after menopause. That’s why you may notice more fine lines, sagging, and dryness.

2. Feed Your Skin: The Power of Nutrition

Let’s be honest—topical products can only do so much. Your skin needs nourishment from within to stay supple and vibrant.

🫐 Vitamin C – Essential for collagen production. Load up on berries, citrus, bell peppers, and broccoli.

🥩 Protein-rich foods – Collagen is a protein! Include lean meats, eggs, lentils, tofu, and collagen-rich bone broth in your diet.

🥑 Omega-3s and healthy fats – Think salmon, chia seeds, flaxseeds, walnuts, and avocado. These reduce inflammation and help keep skin plump.

✅ Clarification on Collagen and Protein:

While collagen is a protein, it's not a complete protein on its own. That means it doesn’t contain all nine essential amino acids in the proportions your body needs for muscle synthesis and overall health.

However, many enhanced collagen supplements now include added amino acids like tryptophan or are blended with complete protein sources — making them more beneficial as part of a balanced diet.

If you're aiming to support both skin health and muscle maintenance, it's best to:

• Pair collagen with a complete protein source (like eggs, Greek yogurt, or a quality protein powder)

• Or choose a collagen blend that includes all essential amino acids

➡️ Want to support your hormones from the inside out?
Download your free guide: Eat Your Way to Hormonal Harmony

3. Hydrate, Hydrate, Hydrate!

Dehydration can leave your skin looking dull and tired—something no midlife woman needs more of.

💧 Drink more water. Even mild dehydration can affect skin appearance. Keep a water bottle nearby and aim for at least 8 cups daily.

🧴 Hydrate from the outside too. Use a moisturizer with hyaluronic acid, ceramides, and peptides. Apply right after showering to lock in moisture.

🌞 Don’t skip SPF. Your skin is more vulnerable to sun damage during and after menopause. Daily SPF is a must—even on cloudy days.

4. Lifestyle Habits That Make a Visible Difference

🏃‍♀️ Stay active. Exercise increases blood flow, which helps nourish skin cells and keeps your complexion fresh and healthy. Plus, sweating can help flush out toxins (just don’t forget to cleanse after!).

🧘‍♀️ Manage stress. Chronic stress increases cortisol, which breaks down collagen and leads to inflammation. Meditation, breathwork, nature walks, or simply doing something joyful can help lower stress and improve skin over time.

➡️ Explore our calming practices inside Tired of Hormonal Chaos? Take Back Control

👩‍⚕️ See a dermatologist if needed. If skin issues become persistent or distressing, consulting a skin expert can be incredibly helpful. Sometimes you need a little extra support—and that’s okay.

5. Skin & Hair Changes Are Common—And You’re Not Alone

You might experience:

• Dry patches or adult acne

• Itchy or reactive skin

• Increased pigmentation or uneven tone

• Hair thinning or changes in texture

These changes are a normal part of the midlife journey—but they don’t have to derail your confidence. You can support your body and skin through it all with simple, intentional habits.

➡️ Start here with the free guide: Perimenopause Power Moves: Transform Your Hormones & Health

6. A Gentle Reminder

“Clear skin is a reflection of a healthy mind and body.” – Dr. Murad

There’s no such thing as perfect skin—especially during a hormonal transition. But there is such a thing as nourished, resilient, and radiant skin. And it’s 100% within your reach.

Midlife is not the end of your glow—it’s just the beginning of a more intentional, empowered approach to skincare and self-care.

Hormonally yours,

Kimberlee Erin

Just a heads-up: I’m a Certified Menopause Coaching Specialist and Holistic Nutritionist, and while I love sharing what’s worked for me and my clients, this blog is for informational purposes only. It’s not a substitute for medical advice. Always check in with your healthcare provider before starting new supplements, hormones, or treatments—especially since every woman’s perimenopause journey is different. You deserve personalized care that truly fits you.