As women enter menopause, the body undergoes significant hormonal changes that can affect the skin's appearance, texture, and overall health. This guide aims to provide practical recommendations to support your skin during this transformative stage of life, focusing on hormone optimization, diet, topical treatments, and essential supplements.

1. Hormone Testing and Optimization 

Menopause is characterized by a decline in key hormones that are crucial for maintaining healthy skin. Understanding and optimizing these hormone levels can make a significant difference in how your skin ages. 

• Estrogen: This hormone plays a vital role in maintaining skin thickness, hydration, and elasticity. A decline in estrogen can lead to thinner, drier, and more fragile skin. Hormone Replacement Therapy (HRT) with bioidentical estrogen can help replenish these levels, improving skin density and moisture retention.
   
•  Progesterone: Progesterone levels also drop during menopause, contributing to skin thinning and dryness. Topical progesterone creams can be beneficial in restoring skin's youthful appearance by promoting collagen production and enhancing skin hydration.
   
•  DHEA (Dehydroepiandrosterone): DHEA is a precursor to both estrogen and testosterone. It declines with age, affecting skin elasticity and firmness. Supplementing with DHEA can support hormone levels, potentially improving skin tone and reducing wrinkles.
   
•  Testosterone: While typically associated with men, testosterone also plays a role in women's skin health by maintaining skin thickness and sebum production. Low testosterone levels can contribute to a dull complexion and loss of skin tone. In some cases, low-dose testosterone therapy may be recommended to support overall skin health.
   

 Hormone testing can help determine your specific needs and guide appropriate supplementation or HRT to address these changes.

Understanding your hormone levels is key to managing your overall health. The EverlyWell Women’s Health Test measures 11 key biomarkers, including estradiol (the main form of estrogen), offering insights into hormonal imbalances that may affect your mood, metabolism, and reproductive health.

Why Estrogen Matters
 

• Reproductive Health: Regulates the menstrual cycle, ovulation, and fertility.  
• Bone & Skin: Supports bone strength and skin elasticity. 
• Mood & Mind: Influences mood regulation and cognitive function. 

Easy At-Home Testing
 

With simple finger-prick and saliva samples, pre-paid shipping, and expert results, this test helps you track hormone levels like estradiol, progesterone, and more—giving you control over your health.

2. Daily Seed Consumption: Seed Cycling

Incorporating certain seeds into your diet can naturally support hormone balance, which in turn benefits your skin.

• Seed Cycling for Hormonal Harmony in Menopause

Seed cycling is a gentle, food-based strategy that uses the nutrient power of specific seeds to help support hormone production and metabolism. Originally designed to align with the menstrual cycle, this practice can be adapted during menopause to provide consistent support for estrogen and progesterone balance—two hormones that fluctuate and decline during this phase of life.

Each seed offers unique compounds—like lignans, essential fatty acids, and minerals—that influence the body's hormonal pathways, particularly estrogen metabolism and progesterone support. And because hormone shifts directly impact the skin, regulating these systems through seed cycling can promote elasticity, hydration, and reduced inflammation.

Here’s how it works:

• How to Use Seed Cycling in Menopause:

Although menstrual cycling is no longer predictable in menopause, seeds can still be rotated every two weeks to support the natural ebb and flow of hormonal activity—or used consistently to provide foundational nutrient support:

Weeks 1–2: 1 tablespoon each of ground flax and pumpkin seeds daily

Weeks 3–4: 1 tablespoon each of ground sesame and sunflower seeds daily

By integrating these into smoothies, yogurt, oatmeal, or sprinkled over vegetables, you’re giving your body targeted, whole-food support for better hormonal balance, which often translates to calmer skin, improved mood, and reduced hot flashes.

Incorporating these seeds into your daily diet, known as seed cycling, can support hormone levels throughout the menstrual cycle and into menopause.    

3. Essential Supplements for Skin Support

To further support your skin from the inside out, consider daily supplementation with the following:

By integrating these practices into your daily routine, you can effectively support your skin during menopause, helping to maintain its health, vibrancy, and youthful appearance. Always consult with a healthcare provider before starting any new supplement or hormone therapy to ensure it is appropriate for your individual needs. click on product images to purchase      

By integrating these practices into your daily routine, you can effectively support your skin during menopause, helping to maintain its health, vibrancy, and youthful appearance. Always consult with a healthcare provider before starting any new supplement or hormone therapy to ensure it is appropriate for your individual needs.

Here is a comprehensive routine, designed to target perimenopausal skin and menopausal skin using clean, non-sensitizing ingredients It includes the products the mature skin bundle. I added cleansers, mist options, as well as moisturizer options for a complete routine, applied according to the TBD Method of application:  

1️⃣CLEANSE: [AM]Blubiome Hydrating Milk Cleanser.[PM] Double-cleanse with Blubiome Nourishing Oil Cleanser, followed by Blubiome Hydrating Cream Cleanser. 

2️⃣MIST:Taïla Vayu Illuminating Toning Mist OR One Love Organics Botanical D Moisture Mist.  

3️⃣ACTIVATE: [AM] Tahnyc Face Serum. [PM] Bloomeffects Overnight Retinoid Serum. 

4️⃣TREAT: [AM + PM] Kari Gran Vitamin C Serum. Follow with Estro Skin Support. On the neck & chest, apply Balance (Progesterone) Cream.  

5️⃣PROTECT: [AM] Kari Gran Tinted SPF. [PM] Finish with Skin Savior Solid Oil Concentrateif very dry. Otherwise, Estro Skin Support works for all skin types. 

6️⃣RENEW: Agent Nateur Holi Bright Exfoliating Mask (1-2 times a week).Be well. Be safe. Be beautiful!  Nadia

Cleanse

[AM] Use a Cream Cleanser to refresh your skin without stripping it’s natural moisture.
[PM] Double Cleanse: Use an oil cleanser first to remove makeup, dirt, and impurities, followed by a cream cleanser to remove oil residue and cleanse the skin.

Alloy is a modern healthcare platform redefining how women access evidence-based, bioidentical hormone therapy during menopause. Their approach is rooted in both science and compassion—offering personalized, plant-based treatments that address the root causes of hormonal imbalances, not just the symptoms. With board-certified practitioners, Alloy makes it easy to access FDA-approved solutions like oral estradiol, gel, or patch forms—each tailored to support women through the menopausal transition with safety and efficacy in mind.

Whether you're managing hot flashes, night sweats, or vaginal dryness, or seeking to protect bone and heart health, Alloy offers a thoughtful, holistic path forward. To ensure safety and proper dosing, you’ll begin with an online consultation to match you with the right formulation for your needs.

Disclaimer: The information provided here is for educational purposes only and is not intended as a substitute for professional medical advice. Please consult your healthcare provider before starting any new treatment.