Does ashwagandha help with dry skin during perimenopause?

Dry skin during perimenopause has two main hormonal drivers: falling estrogen and rising cortisol. Estrogen normally stimulates sebum production, maintains skin hydration, and supports collagen synthesis. When it declines, skin can lose moisture, elasticity, and barrier function quite rapidly. Cortisol is the second part of the story, since it actively breaks down collagen and suppresses the skin's ability to retain water. Ashwagandha does not replace estrogen, but by reducing cortisol through HPA axis modulation, it addresses the stress-driven side of perimenopausal skin dryness.

No clinical trials have examined ashwagandha specifically for dry skin in perimenopausal women. What the research does show is that ashwagandha reduces cortisol levels (by 14 to 30% in various trials) and reduces perceived stress scores. There is also some preliminary research on skin-specific effects. A small 2021 study published in the American Journal of Dermatology found that a topical preparation containing withania somnifera extract improved skin hydration and reduced transepidermal water loss. For internal supplementation, the skin benefit is more indirect: lower cortisol means less collagen degradation, better sebaceous gland function, and improved barrier repair. Ashwagandha may also support thyroid function, which is relevant because subclinical hypothyroidism is a common but often undiagnosed cause of worsening dry skin during perimenopause. The evidence for skin benefit from oral ashwagandha specifically is preliminary, and honesty requires treating it as plausible rather than well-established.

Perimenopause reshapes the skin in ways that go beyond simple dryness. Estrogen directly stimulates fibroblasts to produce collagen and hyaluronic acid. Research suggests women lose about 30% of dermal collagen in the first five years after menopause. This process accelerates during the perimenopausal transition as estrogen becomes erratic. At the same time, higher baseline cortisol from stress and sleep disruption upregulates matrix metalloproteinases, enzymes that break down collagen and elastin. The result is skin that becomes both thinner and drier simultaneously. Ashwagandha works on the cortisol-collagen pathway specifically. It will not restore estrogen-driven hydration, but it may reduce the additional collagen degradation driven by elevated cortisol, particularly if you are going through a high-stress period.

Studies showing stress and cortisol reduction have used 300 to 600 mg per day of standardized KSM-66 or Sensoril extracts. For potential skin benefits, the evidence is too thin to recommend a specific dose. Most practitioners and studies use 300 mg of KSM-66 twice daily or 500 to 600 mg of Sensoril once daily. Since ashwagandha is fat-soluble, taking it with a meal containing some healthy fat improves absorption. Talk to your healthcare provider about the right dose for your situation, especially if you have a thyroid condition, since ashwagandha may increase thyroid hormone levels.

For dry skin specifically, ashwagandha works better as part of a broader approach. Pairing it with collagen peptides (which have more direct evidence for skin hydration) and omega-3 fatty acids (which support the skin's lipid barrier) addresses the problem from multiple angles. Staying well hydrated and using a moisturizer with ceramides and hyaluronic acid addresses the topical barrier. If you take prescription medications, check with your provider before adding this supplement. The thyroid interaction is particularly relevant for skin, since your provider may want to monitor thyroid levels if you are also on levothyroxine.

Skin changes respond slowly to internal interventions. Most collagen-related research suggests eight to twelve weeks before meaningful changes in skin texture or hydration are visible or measurable. You may notice stress-related skin flares (breakouts, redness, heightened sensitivity) improving sooner, within four to six weeks. For dry skin specifically, managing the cortisol side of the equation may slow the rate of further dryness rather than reversing existing changes. Think of it as protective support rather than a rapid treatment.

See a doctor if your skin dryness is accompanied by significant itching, scaling, rash, or thickened patches, especially on the lower legs or arms. Lichen sclerosus, psoriasis, and eczema can all emerge or worsen during perimenopause and need proper diagnosis. Severely dry skin with fatigue, cold intolerance, and constipation warrants a thyroid panel, not a supplement. A dermatologist or gynecologist can also discuss topical or systemic estrogen options, which have a much stronger evidence base for perimenopausal skin than any supplement.

Track your skin hydration and comfort on a 1 to 10 scale each morning for two weeks before starting ashwagandha, then continue for eight to twelve weeks after. Note whether your skin feels worse during high-stress periods or during specific parts of your cycle. The PeriPlan app makes it easy to correlate skin symptoms with your cycle and stress patterns, which helps you understand whether the dryness is primarily estrogen-driven (improving with hormonal support) or cortisol-driven (where ashwagandha is more likely to help).

This content is for informational purposes only and does not replace medical advice. Always consult your healthcare provider about your specific situation.