Perimenopause Skincare Routine
Perimenopause Skincare Routine: Recommendations from Dermatologists and Eastern Healers
Perimenopause is a time of major hormonal shifts — and your skin often shows it first. You may notice new dryness, dullness, breakouts, or sensitivity that skincare products you used to love no longer address.
In this complete perimenopause skincare routine, we blend expert advice from dermatologists with time-tested Eastern medicine rituals to help restore your natural glow. Whether you’re 40 or 51, your skin deserves care that supports both hormonal and energetic balance.
Morning Perimenopause Skincare Routine
1. Gentle Cream Cleanser
During perimenopause, estrogen levels decline, which reduces skin’s natural oil production and weakens the skin barrier. This can lead to increased dryness and sensitivity. A gentle, non-foaming cleanser helps clean without stripping essential moisture.
Recommended: La Roche-Posay Toleriane Hydrating Cleanser or Dermalogica Ultracalming Cleanser
2. Antioxidant Serum
Free radical damage accelerates skin aging, especially when estrogen declines. Antioxidants like vitamin C and niacinamide help brighten skin, improve firmness, and support collagen production.
Recommended: Mad Hippie Vitamin C Serum or The Ordinary Multi Peptide + Copper Peptides
3. Moisturizer with Ceramides
As the skin barrier weakens with hormonal shifts, moisturizers with ceramides, fatty acids, and humectants help restore hydration and improve elasticity.
Recommended: Avène Tolerance Control Soothing Skin Recovery Cream or CeraVe Skin Renewing Night Cream (also suitable for day use)
4. Mineral SPF
Sun protection is essential, especially as hormonal changes can trigger pigmentation issues like melasma. A broad-spectrum SPF of 30 or higher should be worn daily.
Recommended: EltaMD UV Clear SPF 46 or La Roche-Posay Mineral Tinted SPF 50
Evening Perimenopause Skincare Routine
1. Double Cleanse
If you wear makeup or SPF, double cleansing can help thoroughly remove buildup. Start with an oil cleanser followed by a gentle cream cleanser to maintain hydration.
Recommended: DHC Deep Cleansing Oil and DHC Mild Soap
2. Retinol or Bakuchiol
Retinol, a form of vitamin A, is widely recognized for stimulating collagen and smoothing fine lines. If your skin is sensitive, bakuchiol is a plant-based alternative shown in studies to offer similar benefits with less irritation.
Recommended: Paula’s Choice 0.3% Retinol + Bakuchiol or Mad Hippie Super A Retinol Serum
3. Rich Night Cream or Facial Oil
At night, your skin repairs itself. A rich moisturizer or facial oil can help support overnight regeneration and hydration, especially if you’re experiencing dryness or a compromised barrier.
Recommended: Elemis Pro Collagen Marine Oil or La Roche Posay Cicaplast Baume B5
Eastern Rituals for Hormonal Balance + Radiance
Facial Gua Sha: Gently stimulate circulation and lymphatic flow each morning with a gua sha tool. Use upward strokes and always apply oil first.
Herbal Teas: Chrysanthemum and goji berry tea is often used to nourish yin and clear internal heat — both common imbalances in perimenopause.
Consistent Sleep: According to TCM, the Liver and Kidneys — key organs for hormonal balance — rejuvenate between 11pm and 3am. Aim for restful, early sleep.
You Can Glow Through Perimenopause
With the right perimenopause skin care routine and supportive lifestyle practices, your skin can reflect vitality and radiance during this transition. Focus on hydration, nourishment, sun protection, and rituals that ground your body and spirit.
FAQ: Perimenopause Skin Care
Can I use retinol during perimenopause?
Yes, but choose a gentle formulation. During perimenopause, your skin becomes thinner and drier, so opt for a low-dose retinol or bakuchiol, and always pair it with a nourishing moisturizer.
How often should I exfoliate?
2–3 times per week is ideal. Look for lactic acid or PHA-based exfoliants, which are gentler on hormonal skin.
Learn more about our approach to skin wellness
