Best Supplements for Skin Changes in Perimenopause
Best supplements for skin changes in perimenopause, including collagen, omega-3, and vitamin C. Evidence-backed options to support your skin from within.
How Perimenopause Changes Your Skin
Oestrogen plays a central role in skin health, stimulating collagen production, maintaining moisture levels, and supporting the skin's barrier function. As oestrogen declines during perimenopause, collagen production falls by around 30 percent in the first five years, skin becomes thinner and drier, and fine lines deepen more quickly. Some women also experience more sensitivity, redness, or adult acne driven by the shifting androgen-to-oestrogen balance. These changes often arrive before a woman has identified that perimenopause is the underlying cause. While topical skincare helps, targeted nutritional supplements can support skin from within and address some of the root causes of these changes, particularly when dietary intake of key nutrients is insufficient.
Collagen Peptides
Collagen peptides are hydrolysed fragments of collagen that are absorbed through the gut and used to support the body's own collagen synthesis. Several well-designed trials have shown that daily supplementation with 2.5 to 10 grams of collagen peptides for 8 to 12 weeks improves skin hydration, elasticity, and the appearance of fine lines in women in midlife. Marine collagen and bovine collagen are the most common forms, and both show similar results in trials. Choosing a product with independent third-party testing is important given how unregulated this market remains. Combining collagen with vitamin C improves synthesis.
Vitamin C
Vitamin C is an essential cofactor in collagen synthesis, meaning collagen cannot be properly formed without it. It also acts as a powerful antioxidant, neutralising free radicals that accelerate skin ageing. During perimenopause, oxidative stress tends to increase, making antioxidant support more relevant. A daily dose of 500 to 1,000 milligrams of vitamin C from supplements is commonly used, though most evidence suggests that meeting your needs through food first is preferable. Kiwi, red peppers, citrus fruits, and strawberries are particularly rich sources. Taking vitamin C alongside a collagen supplement may enhance the overall benefit.
Omega-3 Fatty Acids
Omega-3 fatty acids, particularly EPA and DHA from fish oil, help maintain the skin's lipid barrier, reducing transepidermal water loss and supporting a plumper, more hydrated appearance. They also have anti-inflammatory properties that can calm reactive or acne-prone skin. Research in menopausal and perimenopausal women supports omega-3 as a useful tool for dry skin specifically. A daily dose of 1 to 3 grams of combined EPA and DHA is typical. For those who do not eat fish, algae-based omega-3 supplements provide a vegan alternative with equivalent efficacy for skin outcomes.
Vitamin E
Vitamin E is a fat-soluble antioxidant that helps protect skin cell membranes from oxidative damage, which accelerates during the oestrogen decline of perimenopause. It supports wound healing and may reduce UV-related skin damage when combined with vitamin C. Most research suggests that vitamin E from food sources, including almonds, sunflower seeds, avocado, and wheat germ oil, provides meaningful benefit without the risk of over-supplementation. If taking a supplement, 200 to 400 IU per day is a commonly used dose. Higher doses over 1,000 IU daily can interfere with blood clotting and are not recommended.
Hyaluronic Acid
Hyaluronic acid is a naturally occurring molecule in the skin that holds water, keeping tissue hydrated and plump. Production declines with age and oestrogen loss, contributing to the thinner, less resilient skin many women notice in perimenopause. Oral hyaluronic acid supplements have shown promising results in small trials, with improvements in skin moisture and elasticity reported at doses of 120 to 240 milligrams per day taken over 4 to 8 weeks. The evidence base is still growing, but the safety profile is excellent and many women report noticeable improvements in skin comfort and appearance within a few months.
Building a Simple Supplement Routine
The most effective approach to skin supplements in perimenopause is usually a straightforward one. Starting with one or two well-evidenced choices, such as collagen peptides and omega-3, gives you a clearer picture of what is working. Adding vitamin C alongside collagen is a low-cost enhancement. Giving each supplement at least eight to twelve weeks before evaluating results prevents premature discontinuation. Tracking changes in your skin alongside other symptoms in an app like PeriPlan helps you identify what is making a genuine difference and what might not be necessary for you specifically. Combined with good hydration, a protein-rich diet, and consistent sleep, supplements can be a meaningful part of your skin health strategy.
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