Menopause Skincare Tips: Achieve Glowing Skin with Expert Advice from Nutritionist Charlotte Hunter

Charlotte Hunter, BA, BSc MSc PGDip
Registered Nutritionist

Charlotte is a menopause nutritionist dedicated to helping women take back control and thrive through midlife and beyond. Below Charlotte explains her key menopause skincare tips and how to achieve glowing skin from within. 

Why does skin feel different during the menopause?

As oestrogen levels decline during menopause, the skin can undergo several noticeable changes:

• Dryness, itching, sensitivity, thinning, fine lines, breakouts and slower healing are common symptoms driven by hormonal shifts that affect how the skin hydrates, repairs and protects itself.
• Oestrogen supports the production of sebum, ceramides, hyaluronic acid and collagen, all of which help keep the skin moisturised, firm and resilient.
• The skin barrier can weaken when levels drop, leading to increased water loss and reduced elasticity.
• Collagen levels also decline rapidly.

These changes often begin in perimenopause, when hormone levels fluctuate, which can lead to unpredictable skin: oily one week, dry the next. Factors like sun exposure, stress and pollution can also exacerbate skin issues.

Understanding why these changes happen means you can take practical steps to support the skin through perimenopause and beyond, starting with diet, lifestyle and smart skincare.

Lifestyle tips for glowing skin through the menopause

Skin health isn’t just about what you put on your skin. It’s deeply influenced by what you eat, how well you sleep, how you manage stress, how much time you spend in the sun, and even how well you stay hydrated. During menopause, as oestrogen levels fluctuate and decline, these lifestyle factors become even more important for supporting your skin’s hydration, elasticity and overall resilience. 

Eat a varied, nutrient-rich diet

Eating a colourful, Mediterranean-style diet packed with fruit, vegetables, herbs, pulses, and healthy fats supplies the vitamins, minerals and antioxidants your skin needs to repair, renew and protect itself.

Stay hydrated 

Your skin is around 64% water, so if you’re not well hydrated, it will show! Aim for 6–8 glasses of water a day to keep skin plump and elastic.

Manage stress 

Chronic stress can trigger breakouts and dryness by disrupting skin barrier function. Whether it's regular movement, getting outside, mindfulness, laughter, journalling, or simply having a good old moan with a friend, finding ways to calm your nervous system is good news for your skin and even better for your overall wellbeing!

Quit smoking (and vaping) 

Smoking is one of the fastest ways to age your skin. It reduces blood flow, which means less oxygen and fewer nutrients reach your skin cells. The skin improves quickly after quitting smoking or vaping, with better circulation and a healthier glow. Ask your GP or pharmacist if you need support.

Protect from sun and pollution 

Ultraviolet (UV) rays don't just give you a tan; they also damage the deeper layers of your skin, breaking down collagen and elastin and increasing the appearance of fine lines, wrinkles and pigmentation. Use SPF 30+ daily to defend against premature ageing and environmental damage (even on cloudy days!).

Prioritise sleep

Good-quality sleep is essential for your skin's natural repair and renewal. It is important to create a wind-down routine that helps signal your body that it's time to rest: dim lights, avoid screens, and unwind with relaxing activities.

Key nutrients to nourish skin through the menopause

Skin changes in menopause are real, but they’re not inevitable, and they’re certainly not something you have to just put up with. The proper nutrients, eaten consistently as part of a balanced, varied diet, can make a genuine difference to how your skin looks, feels and functions. Glowing, resilient midlife skin really does start on your plate!

Healthy fats

Omega-3 and omega-6 (especially gamma-linolenic acid, GLA) fats play a vital role in maintaining the skin barrier. You can find omega-3s in oily fish e.g. salmon, sardines, mackerel and anchovies, while GLA is found in evening primrose oil, borage oil and starflower oil.

Protein

Protein provides the raw materials your body needs to build and repair skin tissue, including the all-important collagen and elastin that keep your skin firm and supple. Aim for 1–1.2 grams of protein per kilogram of body weight per day. That means most midlife women benefit from around 20–30 grams of protein per meal. Good sources include eggs, poultry, oil fish, dairy products, nuts, seeds and plant proteins such as pulses, legumes and soy-based foods.

Vitamin C

Vitamin C is essential for collagen synthesis and is a powerful antioxidant. To boost your vitamin C intake, focus on colourful foods like berries, kiwi fruit, citrus fruits, bell peppers, broccoli, leafy greens and tomatoes.

Zinc

Zinc is key in cell repair, wound healing and inflammation control. Rich sources include pumpkin seeds, shellfish, beef, lamb, lentils, chickpeas, whole grains, nuts and seeds.
Polyphenols – these are natural compounds found in plants - they act as antioxidants, helping to protect cells from oxidative stress. They are found in berries, green tea, dark chocolate, olives, extra virgin olive oil, herbs, spices, red onions and red grapes - the best way to enjoy them is to aim for a colourful, varied, plant-forward diet.

In summary

In summary, menopause-related hormonal changes can significantly affect skin structure and function, but targeted nutrition and lifestyle strategies offer effective support.

Nutrients like omega fatty acids, vitamin C, and zinc help maintain collagen, hydration, and barrier integrity, while good sleep, stress management, and sun protection further enhance skin resilience. 

A science-backed, inside-out approach can help promote healthy, glowing skin throughout midlife and beyond!