Does melatonin help with dry skin during perimenopause?

Dry skin is one of the skin changes that many women notice during perimenopause, driven primarily by declining estrogen, which reduces the skin's production of collagen, hyaluronic acid, and natural oils. The question of whether melatonin can help is an interesting one. The honest answer is that the evidence for oral melatonin specifically targeting dry skin is limited, but melatonin has biological properties that are relevant to skin health.

Melatonin is produced by the pineal gland and regulates the circadian rhythm. During perimenopause, its production declines alongside estrogen. Research by Toffol et al. (2014) found lower melatonin levels in perimenopausal women correlating with sleep disturbances. Poor sleep, in turn, impairs skin barrier function and repair. The skin does most of its cellular repair work during deep sleep: cell turnover increases, collagen synthesis is more active, and the skin barrier regenerates. Chronic sleep disruption undermines all of these processes, leaving skin drier, duller, and less resilient. By supporting better sleep, melatonin may indirectly support skin repair processes.

More directly, melatonin is a potent antioxidant. Rossignol and Frye (2011) reviewed evidence that melatonin neutralizes free radicals and reduces oxidative damage in tissues. The skin is constantly exposed to environmental stressors, including UV radiation, pollution, and temperature changes, all of which generate free radicals that degrade collagen, damage cell membranes, and accelerate skin aging. Melatonin's antioxidant activity could theoretically help protect skin cells from this ongoing oxidative burden, slowing the deterioration of the moisture-retaining structures in the skin.

Interestingly, melatonin receptors have been identified in human skin cells, including keratinocytes and fibroblasts, which are the cells responsible for producing collagen and maintaining skin structure. This receptor presence suggests melatonin has direct biological activity in skin tissue, not just indirect effects via sleep. Some researchers have proposed that melatonin may act locally in the skin as part of its own peripheral antioxidant defense system. However, this research is still largely in the laboratory and early clinical stage. Controlled trials examining oral melatonin supplementation for dry skin in perimenopausal populations have not been published to date.

Topical melatonin has received somewhat more attention in skin research. A few small studies have examined melatonin-containing creams for photoprotection and skin barrier support, with some promising early findings. But translating topical evidence to oral supplementation is not straightforward, and the evidence base for either approach in perimenopause-specific dry skin remains slim.

Bellipanni et al. (2001) noted general improvements in wellbeing and some hormonal markers in perimenopausal women who took 3 mg of melatonin nightly for six months, though skin condition was not a primary outcome in that study.

Research has examined supplemental melatonin doses ranging from 0.3 mg to 3 mg taken at bedtime. Zhdanova et al. (2001) found that 0.3 mg was as effective as higher doses for sleep in middle-aged women. Talk to your healthcare provider about the right dose for your situation, especially if you have underlying health conditions or take other medications.

Safety is generally favorable for short-term use. Higher doses can cause next-day grogginess. Melatonin may interact with blood thinners, immunosuppressants, and some diabetes medications. People with autoimmune conditions should use it under medical supervision.

For dry skin during perimenopause, the most effective strategies involve addressing the estrogen-driven changes directly, either through hormone therapy if appropriate, or through consistent use of barrier-supporting moisturizers, omega-3 fatty acids (which have better evidence for skin hydration than melatonin), adequate hydration, and protecting skin from excessive sun and heat exposure. If you use PeriPlan to track your skin and sleep quality together, you may notice whether sleep improvements from melatonin translate into any visible skin changes over time.

When to see a doctor: If your dry skin is accompanied by significant itching, rash, hair loss, swelling, or if it has changed rapidly, it is worth checking in with your provider. Thyroid dysfunction and certain autoimmune skin conditions can cause dryness that looks similar to hormonal changes but requires different treatment.

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