Is menopause ageing your skin faster? Here’s what you can actually do about it

Dry skin.

Fine lines.

Crepey texture.

Pigmentation.

Sudden sensitivity.

Makeup not sitting the same way.

A face cream you used to love suddenly making your skin angry.

If you are in your 40s or 50s and feel like your skin has changed almost overnight, you are not imagining it.

Menopause can have a very real impact on your skin.

And while we often talk about hot flushes, weight gain, brain fog and sleep problems, skin changes can be one of the most frustrating and emotional parts of perimenopause and menopause.

The good news is that there are things you can do.

But the key is understanding what is actually happening to your skin so you can support it properly rather than throwing harsh products at it and hoping for the best.

Rhian, the Zing Wellbeing founder, says she takes a holistic approach to her own skincare since hitting early menopause and below shares her retinol story.

"My retinol mistake

I recently tried a 1% retinol cream.

And wow.

My skin did not like it.

It became red, irritated, dry and flaky, and it took around a week for the peeling, dry patches and redness to properly settle down.

In hindsight, I probably went too strong too quickly.

A 1% retinol can be very powerful, especially if your skin is already dry, sensitive or going through menopause-related changes.

And this is something so many women experience.

The skincare products you used in your 30s may not work the same way in your 40s or 50s.

Your skin barrier may be more delicate.

Your skin may need more hydration.

And strong active ingredients may need to be introduced slowly and carefully.

I also found using the Natio skin oil helped it heal quickly - I am a big fan of any skin oil!"

How menopause affects your skin

During perimenopause and menopause, oestrogen levels fluctuate and then decline.

Oestrogen is not just involved in periods and reproduction.

It also plays an important role in skin health.

Oestrogen helps support:

• Collagen production
• Skin thickness
• Hydration
• Elasticity
• Oil production
• Skin barrier function
• Wound healing

When oestrogen declines, many women notice changes in their skin.

Common menopause skin changes

1. Dry skin

This is one of the most common changes.

Skin may feel tight, flaky, dull or uncomfortable.

You may suddenly need richer moisturisers or oils to keep your skin feeling comfortable.

2. More wrinkles and fine lines

Collagen naturally declines with age, but the drop in oestrogen during menopause can accelerate visible changes.

This can make fine lines, wrinkles and loss of firmness more noticeable.

3. Crepey skin

Many women notice thinner, looser or more crepey skin, especially around the neck, chest, arms and under the eyes.

4. Increased sensitivity

Products that once felt fine may suddenly sting, burn or cause redness.

This can happen because the skin barrier becomes more fragile.

5. Pigmentation and brown patches

Some women notice more uneven skin tone, sun spots, melasma-like pigmentation or darker patches.

These can be influenced by hormones, sun exposure and ageing.

6. Itchy skin

Menopause can make skin feel itchy, prickly or irritated.

Some women even describe a crawling sensation on the skin.

7. Breakouts

Even though skin may be drier, some women still experience hormonal breakouts around the chin, jawline or lower face.

This can feel very unfair.

Dry skin and pimples at the same time?

Welcome to menopause.

What should your menopause skincare routine include?

The best menopause skincare routine does not need to be complicated.

It needs to be consistent, gentle and focused on protecting your skin barrier.

Morning routine

Use a gentle cleanser or simply rinse with water if your skin is very dry.

Apply a hydrating serum such as hyaluronic acid or glycerin.

Use a moisturiser with barrier-supporting ingredients.

Apply sunscreen every single day.

Sunscreen is one of the most important anti-ageing products you can use.

Evening routine

Cleanse gently.

Apply a nourishing serum or treatment.

Use a rich moisturiser.

Add a facial oil if your skin feels dry.

If using retinol, start low and slow.

What ingredients can help menopause skin?

Hyaluronic acid

Helps draw moisture into the skin and can make skin look plumper and more hydrated.

Ceramides

Support the skin barrier and help reduce dryness and irritation.

Niacinamide

May help with redness, uneven tone, barrier support and hydration.

Vitamin C

Can support brightness and help with pigmentation, but some women may find it irritating.

Retinol or retinal

Can help with fine lines, skin texture and collagen support, but it must be introduced carefully.

If your skin is sensitive, start with a lower strength, use it only 1-2 nights per week, and avoid combining it with too many other active ingredients.

Facial oils

Oils can be helpful for dry menopausal skin because they help seal in moisture and make skin feel more comfortable.

They do not replace moisturiser, but they can be a lovely final step.

Rhian says, "I also find a good diet really helps and I love the super greens for energy and supporting my skin too"

What about retinol during menopause?

Retinol can be helpful, but it can also be irritating.

If you are new to retinol, a 1% product may be too strong to start with.

A better approach may be:

• Start with a low-strength retinol
• Use it once or twice a week
• Apply moisturiser before and after
• Avoid using exfoliating acids on the same night
• Stop if your skin becomes very irritated
• Always wear sunscreen during the day

Retinol is not something you need to force.

If your skin hates it, there are other options.

What can help pigmentation and brown patches?

Pigmentation is very common during midlife.

It may appear as sun spots, brown patches, uneven tone or melasma-like changes.

Helpful options may include:

• Daily sunscreen
• Vitamin C
• Niacinamide
• Retinoids
• Azelaic acid
• Gentle exfoliation
• Laser or IPL treatments
• Professional skin treatments

The most important step is sunscreen.

Without daily sun protection, pigmentation is much harder to improve.

If pigmentation is changing quickly, irregular in shape, bleeding, itchy or concerning, it is important to see a GP or dermatologist.

Natural ways to support skin during menopause

Skincare matters, but skin health also starts from within.

Eat enough protein

Protein supports collagen, skin repair, muscle health and healthy ageing.

Many women do not eat enough protein during midlife.

Focus on healthy fats

Omega-3 fats from foods such as salmon, sardines, chia seeds, flaxseeds and walnuts may help support skin hydration and inflammation balance.

Eat colourful plant foods

Berries, leafy greens, citrus, tomatoes, herbs and colourful vegetables provide antioxidants that help protect skin cells from oxidative stress.

Support gut health

There is growing interest in the gut-skin connection.

When gut health improves, some women report improvements in bloating, inflammation and skin appearance.

This does not mean a gut product is a skin cure.

But supporting digestion, regularity and gut health may help overall wellbeing, which can show up in the skin too.

At Zing Wellbeing, we have had women in the community share that using our gut health product has helped their skin feel clearer or healthier. This is anecdotal, but it makes sense that supporting gut health, fibre intake and overall nutrition may help the body feel and function better.

Stay hydrated

Water alone will not erase wrinkles, but dehydration can make skin look duller and more tired.

Sleep

Poor sleep can affect skin repair, inflammation and how fresh your skin looks.

Reduce alcohol and smoking

Smoking is one of the biggest accelerators of skin ageing.

Alcohol can worsen dehydration, redness, sleep and inflammation for some women.

Can supplements help menopause skin?

Some supplements may support skin health, but they are not magic.

Options women often consider include:

• Collagen peptides
• Omega-3
• Vitamin C
• Zinc
• Probiotics
• Fibre supplements
• Greens powders

The best supplement depends on your diet, health needs and symptoms.

For example, a gut health product that includes fibre and probiotics may support digestion and regularity.

A high-quality greens product, such as Zing Wellbeing’s Super Greens Vitality Plus, may help increase your intake of nutrient-dense greens, antioxidants and plant-based ingredients that support overall health.

But supplements should support a healthy diet, not replace it.

You can see our gut health formula, creatine, protein and greens here

What about HRT and skin?

Hormone replacement therapy may help some menopause symptoms and may also support skin hydration and collagen in some women.

However, HRT is not prescribed purely as a skincare treatment.

Whether HRT is right for you depends on your symptoms, medical history and personal risk factors.

It is best discussed with a GP or menopause specialist.

Should you get Botox?

Botox can help soften dynamic wrinkles, such as frown lines, forehead lines and crow’s feet.

It does not improve skin quality, hydration, pigmentation or texture.

Some women love it.

Some women do not want it.

There is no right or wrong.

The most important thing is choosing a qualified, experienced practitioner and not feeling pressured into anything.

What about filler?

Filler can restore volume in areas such as cheeks, lips or deeper folds.

But it needs to be approached carefully.

Too much filler can look unnatural.

A conservative approach is usually best.

If you are considering filler, choose a reputable medical professional who understands facial ageing and will not over-treat.

What about laser and skin treatments?

Professional treatments can help with pigmentation, redness, texture, collagen stimulation and skin tone.

Options may include:

• IPL
• Laser
• Skin needling
• LED light therapy
• Chemical peels
• Radiofrequency treatments

These can be helpful, but they are not always suitable for every skin type or condition.

A dermatologist or qualified skin professional can advise what is safest for your skin.

The best menopause skincare approach

The best approach is not about doing everything.

It is about choosing what feels right for you.

A realistic menopause skincare plan may include:

• Daily sunscreen
• Gentle cleanser
• Rich moisturiser
• Hydrating serum
• Facial oil if your skin is dry
• Low-strength retinol if tolerated
• Protein-rich diet
• Gut health support
• Strength training and movement
• Good sleep
• Professional treatments if desired

Menopause can absolutely change your skin.

If your skin feels drier, thinner, more sensitive, more wrinkled or more reactive, it may be connected to hormonal changes.

But that does not mean you are powerless.

You can support your skin through gentle skincare, sun protection, nourishing food, protein, gut health, sleep, hydration and targeted treatments if you choose.

And if you want extra support from the inside out, Zing Wellbeing’s 28-day gut health meal plan book, gut health product and Super Greens Vitality Plus can all be part of a broader approach to helping women feel healthier, more nourished and more confident through menopause.

Because menopause skin does not need to be about fighting ageing.

It can be about understanding your body, supporting your skin and feeling good in the skin you are in.