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Supplements To Improve Skin During Menopause

By | Fact Checked By Andrea Donsky |

Supplements To Improve Skin During Menopause

Among the challenges women experience during menopause are changes to their skin. That’s because there’s an intimate relationship between fluctuating hormone levels and skin health. That doesn’t mean, however, that we don’t have an arsenal of natural supplements that can help support and maintain our skin during these transitional years.

Your skin and menopause

What’s happening in your body between perimenopause and post-menopause? Estrogen levels begin to decline, which is accompanied by a loss of collagen (a protein intimately involved with skin structure), as well as thinness, dryness, dullness, sagging, and wrinkling of the skin. At the same time, the male sex hormone, testosterone, remains the same or rises. If it rises, the sebaceous glands in the skin produce an oily substance that can block your pores.

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This change in your skin’s health is made more significant by the fact that the regeneration of skin cells is slower among older adults. Because the cells cannot regenerate themselves fast enough, the pores become clogged with sebum, which contributes to inflammation and infection and the ultimate formation of acne.

Supplements to improve skin during menopause

We love to turn to Nature when it comes to improving skin during menopause. The options are varied and exciting…let’s take a look! Before we do that, however, you should know to wash your face with mineral water. It may better allow your skin to absorb some minerals more efficiently.


This protein is critical for skin health, and levels decline with age. Taking a collagen supplement can support elasticity, hydration, and overall appearance.


This mineral plays a significant role in the production and stabilization of proteins in the skin and overall health. Copper also increases the function of antioxidants, which protect the skin from sun damage. When you take copper along with vitamin C and zinc, it can help in the development of elastin, which supports skin infrastructure. Food sources include sesame seeds, cashews, Brazil nuts, walnuts, soybeans, and mushrooms.


The Ayurvedic herb moringa can reduce pore size and help manage acne when applied to the skin. Moringa powder, mixed with organic rose water to form a paste, can be applied to the skin, where it can perform its antibacterial magic! Leave the paste on your face for 5 minutes, then wash off with warm water and pat your skin dry. Try this acne remedy once a week.

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You can make your own acne treatment at home: simply combine moringa powder and enough organic rose water to create a paste. Apply the paste to your skin and let it stay on for 5 minutes. Wash off the paste with warm water and pat your skin dry. Use this remedy once a week. Combine this treatment with a daily oral supplement of moringa to enhance your acne treatment program.

Omega-3 fatty acids

These fatty acids play a role in the production of sebum, which helps your skin hold onto moisture. Since aging, menopausal skin tends to be dry, omega-3s can be a great addition to your supplement program. Try to get 2 to 4 grams of omega-3s daily, with a ratio of twice the amount of EPA to DHA per day. Some food sources include salmon, herring, flaxseed, walnuts, chia seeds, soybean oil, and some fortified foods such as plant beverages and juices.


This spice contains the active ingredient curcumin, a potent antioxidant that supports skin health as well as the immune system. Be sure to get a turmeric supplement that also has black pepper, which helps boost the absorption of curcumin.

Vitamin C

Did you know vitamin C is found in different layers of your skin? It’s necessary for the formation of collagen, a critical protein for skin health and structure. Consider a vitamin C supplement that provides at least 75 mg daily. Also eat foods rich in vitamin C, such as tomatoes, strawberries, oranges, broccoli, and kale.

Vitamin D

It makes sense that this vitamin would be recommended as a supplement during menopause because the skin is the manufacturing center for the vitamin when we are exposed to sunlight. Vitamin D helps with skin repair and firmness. A dose of 5000 International Units is suggested, but you should have your levels checked using a simple blood test before you take a supplement.

Vitamin A

Your skin loves this vitamin, which is a powerful antioxidant against damage from ultraviolet rays. It also supports collagen production. Vitamin A is in multivitamin supplements, and most people get enough from orange, red, and yellow foods such as carrots, sweet potatoes, bell peppers, cantaloupe, pink grapefruit, and winter squash as well as leafy greens.

Bottom line

Your skin goes through some changes as you move through the menopausal years. It’s time to focus on some of the natural supplements that can support and promote skin health during those transitional years.

Andrea is a Registered Holistic Nutritionist (RHN) & Menopause Expert. Andrea is in menopause & has been researching for the last 5 years science-based ingredients and methods to help women manage their symptoms. She’s the Founder of—a multiple award-winning website. Andrea co-authored the book “Unjunk Your Junk Food” published by Simon and Schuster, as well as “Label Lessons: Your Guide to a Healthy Shopping Cart,” and “Label Lessons: Unjunk Your Kid’s Lunch Box.” Andrea co-hosts the Morphus for Menopause podcast and appears as a Healthy Living Expert on TV across North America. Andrea has more than 20 years of experience in the health & wellness space and is a multiple award-winning Influencer.