6. Does My Skin Change With My Cycle?

Quick Overview

TL;DR: The skin can change as hormones rise and fall during the menstrual cycle. However, the degree of change varies a lot from person to person.

Research: While research understands the mechanisms through which hormones can affect skin, studies on these changes in real-life settings are limited. Three reviews show that changes in estrogen, progesterone, and androgens during the menstrual cycle can affect the skin in many ways. However, researchers note that current evidence is limited and inconsistent.^{1 2 3}

Doc’s opinion: Skin responds to hormones. It may appear the best around ovulation when estrogen peaks. Then, in the luteal phase, as estrogen declines and progesterone rises, skin may become oily and acne-prone.

However, the severity of the skin changes varies for everyone, based on hormone sensitivity, genetics, lifestyle, and underlying health conditions.

Managing hormone-related skin changes is possible. Some actions must be taken in the luteal phase (e.g., using an oil-control face wash, reducing sugar), and some throughout the cycle (e.g., using a gentle cleanser, having low-glycemic and anti-inflammatory foods, ensuring specific micronutrients).

Relationship Between Skin and Hormones

The skin is the largest organ in the body. It comprises many layers. The outermost layer (epidermis) and middle layer (dermis) have hormone receptors. This means the skin can receive and respond to signals from various hormones, including sex hormones that regulate the menstrual cycle.⁴

Here is a quick overview of how sex hormones influence overall skin health.

1. Estrogen⁵

• Oil production: Decreases oil production by suppressing the sebaceous (oil) gland activity

• Collagen production: Maintain skin thickness, elasticity, and structure

• Hydration: Boosts skin moisture

• Skin barrier function: Makes skin less sensitive and reactive to irritants, helping prevent inflammation

• Wound healing: Supports repair of damaged skin

• Pigmentation: Regulates pigment production

• Skin blood flow: Improves circulation to deliver nutrients and oxygen; regulates temperature, immunity, and healing

2. Progesterone⁶

• Oil production: Increases oil production by stimulating the sebaceous (oil) gland activity

• Skin barrier function: Makes skin more reactive to irritants, which can increase sensitivity and inflammation

• Skin temperature⁷: Raises skin temperature

• Sweating: Increases perspiration

3. Androgens⁸

• Oil production: Triggers the sebaceous gland, contributing to increased oil production

Possible Effects of Hormonal Changes During the Menstrual Cycle on the Skin

Sex hormones directly affect your skin. So, their fluctuations throughout the menstrual cycle may lead to various skin changes.

Note

The breakdown of phases below is based on a typical 28-day cycle. While the cycle length can be shorter or longer, the phases follow the same order and timing. For example, ovulation usually happens around the middle of the cycle, which is day 14 in a 28-day cycle and day 16 in a 32-day cycle.

1. Menstrual/ early follicular phase (1-5 days)

Hormonal changes: Low estrogen and progesterone

What may happen to your skin: Dry, dull, and sensitive skin⁹; flare-ups may continue

Why it happens:

• Low hydration and collagen

• Weak skin barrier function

2. Mid-follicular phase (6-10 days)

Hormonal changes: High estrogen, low progesterone

What may happen to your skin: Smoother, more radiant skin⁵

Why it happens:

• Increased collagen and hydration

• Stronger skin barrier function

• Improved wound healing and repair

3. Late follicular phase (11-13 days)

Hormonal changes: High estrogen and androgens, low progesterone

What may happen to your skin: Healthy-looking skin⁵

Why it happens:

• Enhanced skin blood flow

• Slight increase in oil production

4. Ovulation (around day 14)

Hormonal changes: Peak estrogen

What may happen to your skin: Skin looks its best—firm, smooth, and glowing⁵

Why it happens:

• Improved skin elasticity

5. Early & mid-luteal phase (15-23 days)

Hormonal changes: High progesterone, moderate estrogen

What may happen to your skin: Oilier skin⁶, higher skin temperature, sweating⁷

Why it happens:

• Rise in oil production

• Higher than usual skin blood flow

6. Late luteal/ pre-menstrual phase (24-28 days)

Hormonal changes: Declining progesterone and estrogen

What may happen to your skin: Sensitivity, breakouts, worsening of existing skin conditions such as acne¹⁰, dermatitis¹¹, eczema, and psoriasis²

Why it happens:

• Weakest skin barrier function

• Peak oiliness

Does Everyone Experience Skin Changes During the Menstrual Cycle?

The short answer is yes. However, the severity and visibility of skin changes depend on several factors.

1. Hormone sensitivity¹²

How strongly the skin responds to fluctuations in estrogen, progesterone, and androgens during the menstrual cycle varies from person to person. This sensitivity can be influenced by the immune system, environmental triggers, and certain medications. If you are highly sensitive, you may experience more noticeable symptoms, such as:

• Dermatitis (skin inflammation)

• Pruritus (itching)

• Acne

2. Genetics¹³

Genes and hormone-related skin changes are connected. Specific genes influence skin functions like:

• Sebaceous (oil) gland activity

• Inflammation

• Hydration

• Barrier function (protecting the skin from irritants or allergens)

Carrying certain gene variants may make you prone to oily skin and acne, particularly in response to hormonal changes during the cycle.

3. Lifestyle and diet factors

A few lifestyle and diet can also intensify skin changes during the cycle:

• Stress: Stress increases a hormone called cortisol in the body. It worsens skin inflammation, itching, oil production, barrier function, wound healing, and immunity. As a result, stress can aggravate skin conditions such as acne, dermatitis, and psoriasis.¹⁴

• Sleep: Poor sleep quality and deprivation can reduce skin barrier function, hydration, and elasticity.^{15 16}

• Hydration: Dehydration can impair skin barrier function, making skin more reactive to hormones.¹⁷

• Diet: High-glycemic-index foods¹⁸ (e.g., white bread, breakfast cereals, and savoury snacks) can trigger or worsen acne. Foods that cause inflammation, like processed meats, refined sugars, and certain dairy products (e.g., skimmed milk), can worsen dermatitis and psoriasis.¹⁹

4. Polycystic ovary syndrome (PCOS)

Women with PCOS have high levels of androgens, which increase oil production. It can lead to persistent and more severe acne during the cycle.²⁰

A Doc’s Guide: How to Manage Skin Changes During Your Cycle

A simple skincare routine, a healthy diet, and lifestyle changes can help you manage hormone-related skin changes. Here’s a doctor-backed checklist to support your skin throughout the cycle:

1. Skincare routine

• Gentle cleanser: Use a gentle cleanser twice daily (morning and evening) to remove oil, sweat, pollutants, and leftover skincare products without over-stripping the skin. If the skin is too dry or sensitive, use the cleanser just once in the evening. In the morning, rinse with plain water.

• Oil-control or exfoliating face wash: Switch to an oil-control or gentle exfoliating face wash during the luteal phase when skin is prone to becoming oily and sensitive.

• Moisturizer and sunscreen: After cleansing in the morning, apply a non-comedogenic (won’t clog pores) moisturizer to hydrate the skin, followed by an SPF 30+ sunscreen for protection. In the evening, use a richer moisturizer after cleansing to nourish the skin overnight.

2. Diet

• Low GI diet: Include low glycemic index (GI) foods (whole grains, legumes, vegetables, and lean proteins) in your diet. These stabilize insulin levels and reduce androgen spikes that can trigger oiliness and acne.

• Anti-inflammatory foods: Eat anti-inflammatory foods like omega-3 fatty acids (fish, flaxseed, walnuts), antioxidants (berries, green tea, leafy greens), and spices (turmeric, ginger). These help counter inflammation from hormonal shifts.

• Micronutrients: Ensure consistent intake of micronutrients like zinc, vitamin A, vitamin D, and magnesium for skin repair and oil regulation.

• Refined sugar: Avoid refined sugar to prevent acne breakouts, especially during the luteal phase.

• Dairy: Limit certain dairy products like processed cheese, whey protein or concentrated dairy protein, skimmed milk, and sweetened dairy products like flavored yogurt. These can increase androgen levels, which may trigger or worsen acne. If you experience acne breakouts around your period, limiting these dairy products during the luteal phase may help. For persistent acne, reducing their intake throughout the cycle could be more effective. Instead, choose full-fat milk, aged cheese, and fermented dairy like curd or buttermilk, as they are rich in probiotics and vitamin K2, beneficial for gut and skin health.

3. Lifestyle

• Physical activity: Exercise for around 150 minutes every week to support optimal skin health. Aim for a combination of aerobic exercise, strength training, and mindful movement like Yoga or Pilates. Here’s why:

• Aerobic exercise (e.g., walking, cycling): Improves circulation, oxygen delivery, and waste removal.

• Strength training (e.g., bodyweight exercises, weight lifting): Encourages collagen production and helps maintain skin firmness.

• Yoga and Pilates: Reduce stress hormones like cortisol, which can aggravate skin conditions like acne.

Note

Overexercising can cause dehydration and elevated cortisol levels, making the skin dry and worsening flare-ups. Be sure to include recovery days in your weekly exercise routine.

• Sleep: Get 7–9 hours of sleep each night to support skin repair and collagen production. Sleep timing matters too—skin repair peaks between 11 p.m. and 2 a.m., so it’s best to be asleep before 11 p.m.

• Hydration: Consume 2–2.5 litres of water daily to keep your skin plump, elastic, less reactive, and to support healing. Increase your intake to around 3 litres per day if you live in a hot, humid climate or engage in high physical activity.

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Medically reviewed by

Dr Poonguzhali Liston, MBBS, MS OBG, FMAS, DRM, FRM, CIMP

Chief Medical Officer, Cranberry.Fit

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Researched by

Vaibhavi Kodnani, UG Dip. (Comm. Design, 4 yrs)

Health Writer

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Written by

Vaibhavi Kodnani, UG Dip. (Comm. Design, 4 yrs)

Health Writer

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