Does magnesium help with dry skin during perimenopause?

The honest answer is that evidence directly linking magnesium supplementation to improved dry skin during perimenopause is weak. This is worth stating plainly because the supplement space is full of overclaims, and you deserve an accurate picture before deciding whether to try anything.

Dry skin during perimenopause is primarily driven by declining estrogen. Estrogen stimulates the production of collagen, hyaluronic acid, and sebum, all of which contribute to skin moisture and elasticity. As estrogen levels drop, the skin becomes thinner, drier, and less able to retain water. This is a direct hormonal effect, and no supplement has been shown to replicate estrogen's impact on skin in the same way.

That said, magnesium does have some biological roles that are tangentially relevant to skin health, even if the evidence is indirect.

Magnesium is essential for DNA repair and cell turnover. Skin cells are constantly renewing, and adequate magnesium supports the enzymatic processes that drive healthy cell replication. Magnesium also plays a role in managing oxidative stress. A 2015 review by Gröber and colleagues noted that magnesium deficiency is associated with increased systemic inflammation and oxidative damage, both of which can contribute to accelerated skin aging. Reducing oxidative stress through adequate magnesium intake is a plausible, if indirect, contributor to skin health.

Magnesium also supports cellular hydration in a broader sense. It is involved in the regulation of aquaporins, the proteins that transport water in and out of cells. Deficiency may impair how efficiently cells handle fluid balance, though this mechanism has not been specifically studied in skin cells in humans at a clinical level.

Some research has looked at topical magnesium, such as magnesium-rich Dead Sea water, and found improvements in skin barrier function, hydration, and roughness. However, topical and oral magnesium behave very differently, and the evidence for skin benefits from topical magnesium is quite separate from what oral supplements can do.

For perimenopausal dry skin, the interventions with more direct evidence include topical moisturizers with ingredients like hyaluronic acid or ceramides, adequate dietary fat intake, omega-3 fatty acids, and for women who are candidates, hormone therapy. Magnesium may still be worth taking for other perimenopausal symptoms, such as sleep, anxiety, or headaches, where the evidence is much stronger. If dry skin improves somewhat alongside those other benefits, that is a plausible secondary benefit. But treating dry skin as the primary reason to take magnesium is not well-supported by current research.

Magnesium deficiency is common, and many women are below optimal intake from diet alone. Good dietary sources of magnesium include pumpkin seeds, almonds, spinach, black beans, and dark chocolate. If you are deficient, correcting that deficiency through food or supplements may have broader health benefits including some that affect skin quality indirectly.

Studies on magnesium supplementation for general health have examined doses ranging from 200 to 400 mg per day. Talk to your healthcare provider about the right dose for your situation, particularly if you have other symptoms that magnesium may address more directly.

Tracking skin changes over time can help you identify whether any intervention is working. The PeriPlan app lets you log symptoms daily, which gives you real data to look back on rather than relying on vague impressions.

Magnesium is generally very safe. The most common side effect at higher doses is loose stools, and magnesium glycinate tends to be the gentlest form in this regard. People with kidney disease should not take magnesium supplements without medical guidance. Avoid taking magnesium at the same time as quinolone or tetracycline antibiotics.

When to see a doctor: If your skin dryness is severe, accompanied by intense itching, rash, or significant changes in skin texture or color, see your healthcare provider. Some skin conditions, including eczema, psoriasis, and thyroid-related skin changes, can look like or overlap with perimenopausal dryness and may need targeted treatment.

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