The Only Guide You'll Ever Need For Over-40 Skin Care, Backed By Experts

Half the population will go through menopause at some point in their lives—yet many still don’t know what to expect or how to approach this stage of life. Menopause is a topic that gets rarely discussed (in the media, in workplace, and in many health-care settings), which can make these new experiences—from hot flashes to sleep troubles to skin concerns—even more difficult to navigate. That said, times are changing, and in the beauty space, we’re starting to see way more education around menopausal skin care (plus sophisticated, elegant products you’ll actually want to show off on your vanity).

In honor of World Menopause Month, we’ve decided to compile all of our hormone-led beauty tips in one, easily scannable breakdown. Of course, skin changes during menopause are very nuanced, as not everyone experiences these shifts in the same way or at the same time; diving into all the intricacies would take much more than a 2,000-word article (people write entire books on the subject!), but hopefully this guide gives you a jumping off point.

Your skin evolves as you do—stay informed with these tips below.  

To put it as simply as possible: Your sex hormones (like estrogen and progesterone) have a pretty big impact on your skin health—so when they start to decline during menopause, you may notice some structural skin changes as well. The most well-known shift is probably a lack of moisture, but menopause can also contribute to dullness, sensitivity, and even acne. 

"As our hormones diminish in menopause, the functions they perform to maintain the health and vitality of the skin diminish as well, characterized by a change in sweat, sebum, and the immune functions resulting in significant alterations in the skin surface including pH, lipid composition, and sebum secretion," board-certified dermatologist Keira Barr, M.D., previously told mbg about menopause and skin. "These changes also provide potential alterations in the skin that may affect the skin microbiome." 

Menopause is also famously associated with a drop in collagen: Your collagen levels naturally fall about 1% a year1 once you enter your 20s, but once you hit menopause, you experience a 30% drop in collagen in the first five years, with a 2% dip every year after that. Considering collagen is what literally holds your skin together (making it appear firm and taut), this stark decline can come with some notable changes—namely wrinkles and sagging. 

1.

Strengthen your skin barrier. 

A strong skin barrier is crucial for healthy skin—full stop. However, as we mentioned up top, your skin can become more sensitive during menopause, since diminishing hormones can alter your skin’s pH. "Because the pH level of our skin changes at around age 50, skin becomes more sensitive, and women are more likely to develop rashes and easily irritated skin," says Barr. All that to say: Nurturing the skin barrier becomes even more important.

"Using fragrance-free products, with anti-inflammatory, moisturizing, and soothing properties is key to help maintain and restore moisture and the skin barrier integrity,” Barr adds. Prioritize nourishing players like ceramides, fatty acids, and biotic ingredients. 

2.

Use collagen-stimulating actives. 

“In my holistic cosmetic derm practice, we talk a lot about anti-inflammatory diets as a means of keeping our bodies as healthy as possible during times of transition,” says Zand. “We recommend focusing on fish, salads, nuts, and veggies, and eliminating sugar, carbs, and dairy. We love supplementing with anti-inflammatory evening primrose oil, fish oils, biotin, and collagen daily for additional support.” 

You may particularly want to avoid diets high in refined sugar, which have been linked to hardening and fragmentation of collagen in the skin10. We also have a full guide to a collagen-supporting diet, if you’d like a specific grocery list. 

4.

Prioritize sun protection. 

Considering your collagen levels decline by 30% once you hit menopause, you’ll want to avoid degrading those levels even further, no? "Sun protection is critical since up to 80% of the signs of skin aging—including thinning and loss of elasticity—are due to UV damage," board-certified dermatologist Cynthia Bailey, M.D., founder of Dr. Bailey Skin Care, tells mbg about wrinkles.

Find a sunscreen you love and slather on. Make sure to look out for a broad-spectrum bottle that protects against both UVB and UVA rays—the latter can penetrate more deeply into the dermal layer and damage collagen; research has even found that UVA rays are the main contributor to photoaging11. 

5.

Find an exercise you love.

Good sleep is crucial for healthy skin. While you snooze, the skin sees a surge in HGH (human growth hormone), which helps rebuild body tissues and spurs increased cell production to replace cells naturally lost throughout the day. Translation? Sleep gives your skin time for cellular rejuvenation, and research has even found a link between shut-eye and collagen production12. Losing sleep, on the other hand, increases the stress hormone cortisol, which breaks down collagen. 

And as integrative medicine doctor Suzanne Gilberg-Lenz, M.D., previously told mbg, "Sleep disruption is one of the most common complaints of those going through menopause, affecting at least 40 to 60% of us." If you’re struggling to fall and stay asleep, see here for expert tips to get quality rest, plus our list of favorite sleep aids. 

“Slow down and honor your body's changes,” advises Zand. “What a delightful time to sink into the yumminess of self-massage. Delight your legs and feet with a one-minute oil rub before getting all the way into bed. Self-care at this stage lands with more gratitude than guilt or nuisance. Cultivate it.” 

Not to mention, that massage has some impressive skin care benefits: As your age, your body may need a little help encouraging circulation and blood flow to the face, and research shows that daily facial massage can improve skin tone, elasticity, and overall skin health13. Regardless, it just feels heavenly—use this time to connect with your body.