Best Skincare Routines for Perimenopause
Discover the best skincare routines for perimenopause, covering moisturising, retinoids, SPF, and ingredients that address hormonal skin changes.
How Perimenopause Changes Your Skin
Skin changes during perimenopause are driven primarily by declining oestrogen. Oestrogen plays a central role in maintaining skin hydration, thickness, elasticity, and wound healing capacity. As levels fall, the skin produces less collagen and retains less moisture, leading to increased dryness, fine lines, and a loss of firmness. The texture can change noticeably, with some women describing skin that feels thinner or more crepey than before. At the same time, fluctuating androgens can cause breakouts in women who have not had acne since adolescence, a symptom that often catches people by surprise. Increased sun sensitivity and slower cell turnover compound these effects. A skincare routine designed for perimenopause needs to address hydration, barrier function, cell turnover, and sun protection simultaneously.
The Non-Negotiable: SPF Every Morning
Sun protection is the most impactful single change any adult can make for their skin, and during perimenopause it becomes even more important. UV radiation accelerates collagen breakdown, which is already being reduced by oestrogen decline. It also worsens uneven pigmentation, which can emerge or worsen during perimenopause. A broad-spectrum SPF 30 or higher applied every morning, including on cloudy days and when indoors near windows, reduces all of these effects. Mineral sunscreens containing zinc oxide or titanium dioxide are generally better tolerated on skin that has become more reactive, while chemical sunscreens offer lighter textures that may suit oilier or combination skin better. SPF moisturisers simplify the routine by combining two steps.
Hydration and Barrier Support: The Foundation Layer
Perimenopausal skin loses moisture more rapidly because oestrogen reduction affects the skin's ability to produce ceramides and hyaluronic acid, both of which form part of the natural barrier. A good moisturiser for this life stage should contain humectants to draw water into the skin, such as hyaluronic acid, glycerin, or urea, alongside occlusives to seal that moisture in, such as squalane, shea butter, or petrolatum. Applying moisturiser immediately after cleansing, while the skin is still slightly damp, maximises absorption. Richer formulations are typically needed at night when the skin does its repair work. Many women find they need to switch to a more hydrating formula than the one that worked in their 30s, even if their skin previously felt oily.
Retinoids: The Gold Standard for Cell Turnover
Retinoids, derivatives of vitamin A, are the most evidence-backed topical ingredient for addressing the skin changes of perimenopause. They increase cell turnover, stimulate collagen production, improve skin texture, reduce fine lines, and even out pigmentation over time. Over-the-counter retinol is available from most pharmacies and beauty retailers and is a suitable starting point. Prescription retinoids such as tretinoin are more potent and faster-acting but require a GP or dermatologist prescription. Starting with a low-strength retinol two to three nights per week and building up gradually avoids the flaking and irritation that comes from introducing retinoids too quickly. They must always be used with SPF the following morning because they increase photosensitivity.
Vitamin C for Brightness and Collagen Support
Vitamin C, in the form of L-ascorbic acid or more stable derivatives such as ascorbyl glucoside or sodium ascorbyl phosphate, is the most effective topical antioxidant available. It brightens uneven skin tone, neutralises free radical damage from UV and pollution, and supports collagen synthesis. For perimenopausal skin, the combination of retinoid at night and vitamin C in the morning creates a complementary approach to the two main skin concerns of this life stage: collagen loss and uneven texture. Vitamin C serums should be applied under SPF in the morning routine. They are particularly useful for women experiencing hormonal pigmentation, often called melasma, which can emerge or worsen during perimenopause.
Addressing Hormonal Breakouts
Acne during perimenopause is typically driven by the relative increase in androgen activity as oestrogen declines. These breakouts tend to appear along the jaw, chin, and lower cheeks, following a pattern similar to adult hormonal acne rather than the forehead-and-nose pattern of teenage acne. Niacinamide is a well-tolerated ingredient that reduces sebum production, calms inflammation, and strengthens the skin barrier without causing the irritation that comes with stronger actives. Azelaic acid is another effective option, addressing both breakouts and pigmentation, and is available in prescription strength from dermatologists or in lower concentrations over the counter. Avoiding pore-clogging ingredients in moisturisers and make-up reduces ongoing congestion.
Building a Sustainable Morning and Evening Routine
A workable perimenopause skincare routine does not need to involve many steps. A morning routine of gentle cleanser, vitamin C serum, moisturiser, and SPF covers the main priorities. An evening routine of gentle cleanser, retinoid two to three nights per week with plain moisturiser on other nights, and a richer moisturiser or facial oil covers repair and hydration. The most important principle is consistency over complexity. A simple routine used every day produces better results than an elaborate one used irregularly. Tracking how your skin responds to new products over three to four weeks gives enough information to assess whether something is genuinely helping or causing irritation. Skin changes during perimenopause can shift over time, so a routine that works well at 44 may need adjustment at 49.
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