Menopause and skin: what changes, and how to care for it

Reading time: 6 minutes

Drier, thinner, sometimes more reactive skin, hair that changes texture: menopause transforms skin and hair, and that's completely normal. Here's what happens, why, and the simple habits that help you take care of it day to day.

Menopause in a few words

Menopause is reached when periods have stopped for twelve consecutive months. It most often occurs around the age of 50. The years leading up to it, perimenopause, are marked by hormonal fluctuations that can already be felt in the skin.

The main change is the drop in oestrogen. These hormones help keep skin hydrated, thick and renewing: their decline explains most of the changes described below.

Drier skin

This is the most frequently mentioned change. With less oestrogen, the skin holds water less well and produces less sebum. It can feel tight, become rougher or itchy, especially in winter and in heated rooms.

Habits that help:

• a gentle, soap-free cleanser rather than a drying foaming gel;
• a moisturiser applied to slightly damp skin, after showering;
• lukewarm rather than hot showers, and not too long;
• water throughout the day.

Thinner, less firm skin

The drop in oestrogen goes hand in hand with a decrease in skin collagen, which is more marked in the first years after menopause. The skin becomes thinner and loses firmness.

This is natural. Some habits slow it down, others speed it up: sun, smoking and too much sugar damage collagen fibres (we explain this in our article What is collagen?). On your plate, vitamin C contributes to normal collagen formation for the normal function of skin: citrus fruit, kiwi, peppers and broccoli are good sources. To find out what studies show about drinkable collagen, read Collagen for skin: what the science says.

Breakouts and more reactive skin

Some women see spots return at menopause, often on the lower face. Oestrogen falls while androgen hormones remain more stable, which can encourage sebum and clogged pores. Skin can also become more sensitive: redness, tingling, tightness.

In both cases, go gentle: short routines, fragrance-free, with products designed for sensitive skin rather than harsh anti-blemish treatments that dry out already fragile skin. If spots or itching persist, a dermatologist can advise you.

Spots and the sun

Brown spots may appear or darken on the face, hands and chest: these mostly reveal years of sun exposure. The most useful habit remains SPF 30 or higher sun protection, every day, even when it's cloudy. To find out more, read Why do hyperpigmentation spots appear?.

Finer hair

Hair can become finer and drier and seem less dense. A few simple habits help preserve it: a gentle shampoo, less heat (hairdryer, straighteners), fewer harsh colourings.

Diet matters too: biotin and zinc contribute to the maintenance of normal hair. If hair loss is sudden or significant, talk to your doctor: it can have other causes, such as iron deficiency or a thyroid disorder, which are easy to check.

What about bones?

Menopause also speeds up bone loss. This is a matter for medical follow-up: your doctor can suggest an appropriate check-up. Day to day, vitamin D and calcium contribute to the maintenance of normal bones, and physical activity, especially walking and strength training, is a valuable ally for your bones.

Food supplements: what they can provide

A food supplement does not replace a varied diet or medical follow-up. It can, however, regularly top up your intake of nutrients whose role is recognised.

Vitamoon sells supplements: we'd rather say so clearly. Our Liquid Marine Collagen combines, in one 25 ml shot a day:

• 10,000 mg of hydrolysed marine collagen (types I and III);
• vitamin C, which contributes to normal collagen formation for the normal function of skin and bones, and to the reduction of tiredness and fatigue;
• biotin, which contributes to the maintenance of normal hair and skin;
• vitamin D3, which contributes to the maintenance of normal bones;
• hyaluronic acid.

It is made in Sweden, and we check the certificate of analysis (COA) for every batch. To compare marine collagens, see our guide Which marine collagen should you choose?

Frequently asked questions

Is collagen not recommended during menopause?

No, nothing specifically advises against it during menopause. The precautions are the same as at any age: marine collagen is not suitable for people allergic to fish, and if you're on treatment, including menopausal hormone therapy, ask your doctor or pharmacist for advice.

Dry skin during menopause: what can you do?

A gentle soap-free cleanser, a moisturiser on still-damp skin, lukewarm showers, water during the day and daily sun protection. If itching persists, see a doctor or dermatologist.

Is acne during menopause common?

Yes, it's fairly common: the drop in oestrogen changes the skin's hormonal balance. Choose gentle, non-drying products. If spots are numerous or painful, a dermatologist can suggest a suitable solution.

Are these changes permanent?

Skin keeps changing after menopause, but everyday habits make a real difference to its comfort: hydration, sun protection, a varied diet, sleep and physical activity.

In summary

• The drop in oestrogen makes skin drier, thinner and sometimes more reactive.
• Gentleness and hydration are the two key words for menopausal skincare.
• Daily sun protection limits the appearance of spots.
• Vitamin C contributes to normal collagen formation, and biotin to the maintenance of normal hair and skin.
• For your bones, and if hair loss is significant, talk to your doctor.

Sources

• Commission Regulation (EU) No 432/2012 establishing a list of permitted health claims made on foods (vitamin C, biotin, zinc, vitamin D, calcium).
• Inserm, “Menopause” report.

About the author

Nicolas is the owner of Vitamoon, a brand of liquid and powder food supplements made in Europe, which he took over in 2025 and runs with his wife. He writes the blog articles based on the scientific and regulatory sources listed above.