Let’s talk about one of the most annoying, least talked-about symptoms of perimenopause: the itch that just won’t quit. Whether it’s your arms, legs, scalp, or places you don’t want to scratch in public, perimenopausal itching is a thing. And you’re not imagining it.
So, what’s going on? Why does your skin suddenly hate you? And more importantly, how can you get some relief without slathering yourself in steroid creams or Googling “why do I itch when I exist?”
So… Why Does Perimenopause Cause Itchy Skin?
Short answer? Hormones. Specifically, estrogen. This powerhouse hormone helps your skin stay plump, hydrated, and elastic. But as estrogen starts to dip during perimenopause, your skin loses moisture, collagen, and its chill. The result: dryness, sensitivity, and that all-too-familiar itch¹.
On top of that, lower estrogen levels can mess with histamine production, which makes your skin more reactive to everyday irritants. And let’s not forget the bonus symptoms, like hot flashes and night sweats, that leave your skin parched and begging for mercy².
Will It Ever Go Away?
For some women, the itching eases as their hormones balance out post-menopause. For others, it lingers until they get some real support (hint: you deserve more than just drugstore lotion).
If your itch feels extreme, painful, or comes with rashes that don’t go away, it’s best to check in with a doctor. Skin issues like eczema, psoriasis, or even fungal infections can show up or worsen during menopause³.
But for the average, hormone-fueled skin freak-out? There’s hope.
How to Stop Perimenopause Itching, Naturally
You don’t have to suffer in silence or scratch your way through the day. Here’s a glow-up guide to soothe your skin from the inside out.
1. Balance Your Hormones (Seriously)
Your skin is a hormone mirror. When estrogen is low, it shows up as dry, thin, sensitive skin. Regular hormone monitoring, not just a one-and-done lab test, can help you track shifts in real-time and tailor a protocol that gets you results.
Hot tip: The Clean Hormones line includes eco-friendly, cruelty-free hormone support drops and creams, designed to work with your body’s natural rhythm. They’re topical wellness formulas that help promote hormonal harmony without synthetic ingredients or endocrine disruptors.
2. Moisturize Like You Mean It
Ditch the heavily fragranced creams and switch to natural, barrier-repairing moisturizers. Look for ingredients like ceramides, hyaluronic acid, shea butter, and aloe.
Glow Tip: Apply lotion immediately after showering, while your skin is still damp, to lock in hydration.
3. Eat (and Drink) for Your Skin
You are what you absorb. Add in:
-
Healthy fats (think salmon, avocado, olive oil) to moisturize your skin from the inside out4
-
Hydrating foods like cucumbers, berries, and watermelon5
-
Anti-inflammatory superstars: leafy greens, turmeric, and chia seeds6
And don’t forget to drink your water, your skin is thirsty, babe.
4. Take Skin-Loving Supplements
Some key nutrients that support your skin through hormonal changes include:
-
Omega-3s (DHA & EPA) – Reduce inflammation and improve skin barrier function7
-
Vitamin D – Promotes healthy skin turnover8
-
Vitamin E – Helps repair and protect skin from dryness9
-
Collagen – Keeps skin firm and elastic10
Glow's Pick: GLOMEGA is a next-level omega-3 supplement crafted with ultra-pure SuperbaBoost® krill oil. Each softgel is packed with EPA, DHA, choline, and astaxanthin to hydrate your skin from within, calm inflammation, and support that radiant, dewy glow. Thanks to its phospholipid delivery system, GLOMEGA’s omega-3s are absorbed into red blood cells up to 68% more efficiently than traditional marine oils; meaning your body actually puts those healthy fats to work.
5. Hormone Replacement Therapy (HRT)
Some women find that bioidentical HRT helps restore skin hydration, reduce inflammation, and minimize itching. It’s not for everyone, but if you’re curious, consult a practitioner who specializes in hormone health. Personalized HRT can make a major difference if your symptoms are severe or stubborn.
6. Create a Skin-Friendly Lifestyle
-
Skip hot showers (lukewarm is your new BFF)
-
Use gentle, fragrance-free cleansers
-
Switch to cotton underwear and loose clothes
-
Add a humidifier to your bedroom
-
Avoid known irritants like sulfates, synthetic fragrances, and alcohol-based toners
7. Lean on Your Glow Squad
One-size-fits-all doesn’t work in menopause, and that’s where the Clean Hormones line shines. This curated collection of hormone-supportive hormone drops and creams designed to work in sync with your body to promote balance, clarity, and vitality.
Already using a Clean Hormones product? You can take your transformation even further with Clean Hormones Coaching, a premium add-on that gives you personalized guidance from Glow’s expert hormone specialists, plus access to a private, expert-led support group.
Learn more about Clean Hormones and how to get started here.
Caution on Skincare & Supplements
If you're on birth control, HRT, or any prescription meds, always consult your provider before starting new supplements. The Glow medical team is here to help you build a safe, effective plan.
Ready to Glow (Without the Scratch)?
Itchy, dry, reactive skin might be common in perimenopause, but that doesn’t mean you have to just deal with it.
The Clean Hormones line is a physician-formulated collection of transdermal hormone-supportive drops and creams designed to work with your body. Made without toxins, synthetic fillers, or endocrine disruptors, these clean, cruelty-free formulas deliver bioavailable nutrients through the skin, supporting balance, clarity, and full-body glow, naturally.
Think: fewer flare-ups, more glow.
Already started your journey? Take it to the next level with expert guidance and deeper support.
Discover the Clean Hormones Line →
FAQs – Menopause & Itchy Skin
1. How do I stop itching from perimenopause?
Hydrate from within, balance hormones, and use barrier-repairing moisturizers. Hormone support and targeted omega-3s like GLOMEGA may help reduce dryness and inflammation¹.
2. What helps with menopause itchy skin?
Look for gentle cleansers, avoid hot water, and add in nourishing fats and hydration. Topicals are great, but internal support (like HRT or supplements) is often key².
3. Does low estrogen cause itchy skin?
Yes. Estrogen supports collagen and hydration. When it drops, skin becomes thinner, drier, and more sensitive to irritation³.
References
¹ Thornton M. J. (2013). Estrogens and aging skin. Dermato-Endocrinology, 5(2), 264–270. https://doi.org/10.4161/derm.23872
² Sood, R., et al. (2019). Association of mindfulness and stress with menopausal symptoms in midlife women. Climacteric, 22(4), 377–382. https://doi.org/10.1080/13697137.2018.1551344
³ American Academy of Dermatology. Skin care during menopause. https://www.aad.org/public/everyday-care/skin-care-secrets/anti-aging/skin-care-during-menopause
4 Calder PC. (2013). Omega-3 fatty acids and inflammatory processes. Nutrients, 5(4), 1318–1341. https://doi.org/10.3390/nu5041318
5 Drewnowski A, Rehm CD. (2013). Water and beverage consumption among adults in the United States: cross-sectional study using data from NHANES 2005–2010. BMC Public Health, 13, 1068. https://doi.org/10.1186/1471-2458-13-1068
6 Li Y, et al. (2014). Dietary inflammatory index and risk of incident colorectal cancer in the Women's Health Initiative. Cancer Epidemiol Biomarkers Prev, 23(11), 2165–2177. https://doi.org/10.1158/1055-9965.EPI-14-0617
7 Calder PC. (2010). Omega-3 fatty acids and inflammatory processes. Nutrients, 2(3), 355–374. https://doi.org/10.3390/nu2030355
8 Bikle DD. (2012). Vitamin D and the skin: Physiology and pathophysiology. Rev Endocr Metab Disord, 13(1), 3–19. https://doi.org/10.1007/s11154-011-9184-0
9 Thiele JJ, Ekanayake-Mudiyanselage S. (2007). Vitamin E in human skin: Organ-specific physiology and considerations for its use in dermatology. Molecular Aspects of Medicine, 28(5–6), 646–667. https://doi.org/10.1016/j.mam.2007.06.001
10 Proksch E, Schunck M, Zague V, Segger D, Degwert J, Oesser S. (2014). Oral supplementation of specific collagen peptides has beneficial effects on human skin physiology: a double-blind, placebo-controlled study. Skin Pharmacol Physiol, 27(1), 47–55. https://doi.org/10.1159/000351376
