The hormonal shifts we go through during our menopausal period play havoc with our skin. Besides suddenly finding ourselves covered in pigmentation, dry spots, lines, wrinkles and sagging – the hardest issue we have to deal with is the unbearable dryness which no matter how good or hydrating the skincare is – it cannot improve the dryness in any shape or form. The solution is to fix your dry menopausal skin from inside out.

The loss of moisture in the skin and all of the other issues such as lines and sagging is due to our collagen, elastin and moisture retention hormone estrogen dramatically declining at this time.

Although many women just throw in the towel and accept that unless they take radical action such as face lifts and body work- they have to live with their skins looking loose, dull and dry. But it’s not all doom and gloom there is good news: with the right internal support, you can nourish your skin from the inside out and restore its glow.

Here’s how to approach dry skin holistically and strategically during this phase of our lives.

1. Hydration: It’s All About Balance, Not Just Drinking Water

During menopause, our skin’s natural oil production decreases, but also our body becomes less efficient at retaining moisture. While drinking purified filtered water is important, electrolyte balance and cellular hydration are key.

Tips for menopausal hydration:

• Drink filtered water consistently—aim for half your body weight per day. Aim to drink at least 33–35 millilitres of water per kilogram of body weight daily. For example, a 70 kg woman should aim for around 2.3 to 2.5 litres of water each day—more if you are sweating, drinking caffeine/alcohol, or experiencing hot flashes.
• Add a pinch of Himalayan or Celtic Sea salt to water to increase hydration, especially if you experience night sweats or hot flashes (both contribute to dehydration).
• Limit caffeine and alcohol, which are dehydrating and flush out essential minerals.
• Use a humidifier in your house if you live in a dry climate or use one during winter months at nighttime to compensate for the drying effects of heating.

2. Eat More Healthy Fats—Your Skin and Body Crave Them

Estrogen helps maintain sebum (oil) production. When it declines, so does your skin’s ability to stay naturally moisturized. Healthy fats are now non-negotiable.

Skin-nourishing fats to prioritize:

• Omega-3 fatty acids from wild salmon, sardines, walnuts, flaxseed oil, and chia seeds
• Monounsaturated fats from avocados, olives, and extra virgin olive oil
• Ghee or grass-fed butter for a dose of fat-soluble vitamins A, D, E, and K

Consider adding flaxseed oil to your diet daily, especially if your diet lacks oily fish. I personally call flaxseed oil the women’s oil, besides giving the skin the most amazing glow from inside out- Omega-3s also support mood, joint health, and heart health—areas that can be affected during menopause.

3. Load Up on Skin-Loving Nutrients (Many of Which Decline With Age)

Hormonal shifts increase the body’s demand for certain vitamins and minerals. Dry, thinning skin can be a sign that you’re running low on one or more of these nutrients:

• Vitamin A – Supports skins cellular renewal, found in liver, eggs, and orange veggies.
• Vitamin C – Crucial for collagen synthesis and antioxidant protection; found in citrus fruits, bell peppers, and broccoli.
• Vitamin E – Helps lock in moisture and repair the skin barrier; found in almonds, sunflower seeds, and spinach.
• Zinc – Aids wound healing and inflammation; found in pumpkin seeds, oysters, and legumes.
• Biotin and other B vitamins – Support hydration and skin resilience; found in eggs, leafy greens, and whole grains.
• Collagen peptides – although these popular supplements that use hydrolysed collagen are believed to improve skin elasticity and hydration over time, especially post-menopause, I personally find that consuming spirulina orchlorella is a much more effective way to improve skin hydration and improve skin elasticity plus they are vegan.
• Phytoestrogens – support collagen growth, decrease inflammation, improve skin hydration and elasticity. They are found in flaxseeds, spirulina, chlorella, lentils, chickpeas, alfalfa sprouts, sesame seeds and red clover sprouts.

To boost collagen synthesis – ensure you also consume vitamin C rich foods with protein-rich meals. Personally I like to supplement daily with a nourishing greens superfood blend to ensure that I get all of the nutrients that my skin needs.

4. Heal Your Gut—Because Skin Health Begins There

As estrogen and progesterone levels fluctuate and fall, the gut microbiome can also shift, often leading to bloating, food sensitivities, and nutrient malabsorption. Poor gut health will show up as dull, dry, inflamed skin.

Menopause-friendly gut practices:

• Include fermented foods like sauerkraut, kefir, and a sugar free pot set yogurt such as Jalna.
• Eat plenty of prebiotic fibre from foods such garlic, leeks, asparagus, Jerusalem artichokes and oats.
• Limit processed foods, sugar, sugar alternatives and alcohol.
• Take a broad-spectrum probiotic or spore-based probiotic, especially if you’ve taken antibiotics or experience regular digestive issues.

5. Support Your Hormones Naturally

Hormonal changes are extremely challenging. For some women the process is completely painless, but for most of us, it feels like a never-ending roller coaster. Once you come out the other side and enter into post-menopause in your late 50s early 60s, you find that exhaustion is your only friend, as fatigue controls your whole life. But there is hope – I know as I am 60 years old, that by supporting your body’s natural hormone balance you can improve both how you feel and how your skin looks.

• Phytoestrogens in flaxseeds, soy (non-GMO and fermented), and legumes may help mimic some of estrogen’s skin-hydrating effects. Flaxseed oil is the best way to access flaxseeds multiple health and skin benefits – it is much better than consuming the actual seeds – 1 tablespoon of oil is equal to 1 kilogram of flaxseeds. Soy in the form of tofu, or soy milk ( l personally like Bonsoy because it is properly fermented soy milk and made from non-GMO soybeans).
• Adaptogens like maca, ashwagandha, and rhodiola can help buffer the effects of stress, and raised cortisol levels which can exacerbate dryness, dark circles under the eyes and pigmentation. Look for an adaptogenic mushroom blend or adaptogen supplements.
• Vitamin D3 (must contain with K2 for better absorption) supports hormonal health and skin cell turnover—especially if you’re indoors often or live in a low-sunlight area.

• Vitamin B group supports all of our body’s functions at multiple levels, it also helps us sustain a healthy energy level, keep our brains sharp and detox excess estrogen.
• Magnesium calms nerves, supports sleep and regulates blood sugar along with multiple other benefits. All magnesium’s are not the same, I recommend you go with a naturopath practitioner blend or this one which is owned by a practitioner company Metagenics.

For some women, bioidentical hormone replacement therapy (BHRT) or natural estrogen or progesterone cream such as a wild yam cream can dramatically improve skin texture and hydration—but if you choose the bioidentical hormone replacement I recommend you work with a hormone-literate provider. The natural wild yam options are best for women who have had issues such as weight gain, headaches or other issues whilst taking the pill. (I personally use the one linked – it is the only one I have no side effects with, and my memory is clearer, and I feel much better on this than anything else I have ever used).

6. Lifestyle Habits That Make a Big Difference

This season of life can be a powerful time to turn inward and prioritize deeper self-care. The problem is, our energy levels are so low, we tend to not take as good care of ourselves as would be ideal.

Try these simple daily habits to help restore your skin and your overall wellbeing:

• Sleep deeply – Aim for 8–10 hours. Skin regenerates overnight, and poor sleep worsens inflammation and dryness. Studies have found that women actually need much more sleep than was originally thought, so if you find that 10 hours works for you at this moment in time, especially if you are waking up constantly throughout the early hours of the morning – sleep – ideally go to bed early than sleeping into the morning – the hours before midnight are the most regenerative for our cells.
• Walk daily – Exercise increases circulation, and detoxifies the lymphatics, supporting nutrient delivery to the skin and removing toxins from the body.
• Manage stress – Chronic stress disrupts hormones and dries out the skin. Try gentle yoga, mindfulness, nature walks and take adaptogenic herbs (this is an over the counter product but is easily purchased in chemists without a script – it is the best on the market).  
• Have a hot shower followed by a blast of cold water – this detoxes the lymphatics, stimulates circulation and wakes up the skin – it is also recommended for longevity (easier and less traumatic to do than have an ice bath).
• Dry brushing before a shower helps with lymph flow and sloughs off dry dead skin.
• Sleep or rest when tired it will help you cope when you have a lot going on as it helps balance your energy levels. Menopausal fatigue is real, don’t punish yourself for feeling tired, work with it instead of against it.
• Avoid stimulants such as coffee in the afternoon – coffee stays in the body for 12 hours after consuming it, so a 3 pm coffee will have you up at 3 am. Try drinking a hot soy cacao (not chocolate but cacao) – research has found cacao stimulates stem cell growth – good for the skin, good for the body! Try adding Reishi mushroom drops to the cacao to help you relax and slow you down for the night.

7. Eat to Support Your Adrenals

During menopause, your adrenal glands take over hormone production as the ovaries wind down. If you’re running on stress hormones (cortisol), your energy and mood will suffer.

To help our Adrenals cope besides taking the adrenal supplements I recommend also consume adrenal supportive foods:

• Root vegetables (carrots, beets, sweet potatoes)
• Bone broth
• Coconut and healthy fats
• Sea salt (natural electrolytes)
• Protein with every meal

Prioritize rest and slow meals—how you eat is as important as what you eat.

Final Thoughts: Food is Your Hormonal Ally

Menopause isn’t the end of radiant skin – it is a new chapter that requires a different approach to skin – yes – it does take more effort than when you were 20 – but you are worth it. You don’t need a strict diet to feel good during this transition, in actual fact a rigid diet is going to cause you issues instead of helping you lose weight. Instead, think of food as daily nourishment that talks to your hormones. Eating whole, colourful, and nutrient-dense meals—while avoiding inflammatory triggers—can help you feel clearer, more energized, and hormonally steady.

This is a time to listen to your body, support its changing needs, and embrace a more intentional, whole-body form of beauty. Your skin and your body will thank you for it. Fix your dry menopausal skin from inside out. 

If you need help achieve glowing skin – book a glowing skin and wellness consultation via zoom with me!

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Yvette xx

Thank you for reading my blog!

Hi! 

I am Yvette van Schie, I am a holistic beauty therapist, skin nutritionist, skincare developer and makeup artist. I am passionate about sharing real beauty advice with a whack of reality.

For over 30 years I have worked with the best in the beauty and health industry as a trainer, educator  and product formulator and I still do – so my knowledge is diverse – I am not blinkered when sharing my information with you because everyone I speak to shares what they know, and I turn it into easy to digest information because I want my readers to feel empowered to make their own decisions and to feel that they are fully in control of their beauty and well being.