Perimenopause and Itchy Skin: 5 Expert Strategies for Relief!

Feeling like your skin is so itchy you want to crawl right out of it? Perimenopause and itchy skin can sometimes go together- let’s dig into (no pun intended) the link between this annoying symptom and your hormone changes, and discuss 5 ways to get relief!

If you’re suddenly experiencing itchy skin, especially at night or after bathing, it might be more than just dryness. It could be a result of hormonal changes during perimenopause or even post-menopause. Up to 21% of women experience perimenopause and menopause-related skin changes, including dry skin, skin rashes, and the unsettling sensation of insects crawling on the skin (formication). These changes can significantly impact day-to-day life but are often overlooked or misattributed to some other cause.  It’s not uncommon to be prescribed topical steroids when what could really help is optimizing a woman’s hormone balance.

Let’s explore five clinically sound strategies for managing peri-and menopausal itchy skin and promoting skin health throughout perimenopause.

This blog is all about perimenopause and itchy skin.

This blog may contain affiliate links.  I only recommend products I have tried and/or my patients have tried from trusted brands.

1. Understand the Role of Estrogen in Skin Health

During perimenopause, estrogen levels fluctuate, sometimes soaring high, and ultimately decline, which affects collagen production, skin hydration, and the skin’s barrier function.

Low estrogen levels can:

• Reduce the production of natural skin oils, leading to dry, sensitive skin

• Decrease skin elasticity and collagen, resulting in skin problems such as thinning, flaking, or intense itching

• Increase vaginal dryness and atrophic vaginitis, sometimes felt as itching in the genital area

These hormonal changes also contribute to other menopausal symptoms such as hot flashes, night sweats, and mood swings. Understanding the root cause—hormone imbalances—is the first step to managing these symptoms.  I personally have experienced skin itching after menopause, which resolved with hormone optimization, and I have seen it help with my patients as well.

2. Choose a Skin-Soothing Bathing Routine

Bathing can either help or worsen perimenopausal and menopausal itchy skin, depending on your routine. To protect your skin barrier:

• Use lukewarm water instead of hot baths or showers, which strip natural oils

• Limit bathing time to under 10 minutes

• Avoid harsh chemicals or fragranced soaps; instead, opt for gentle, fragrance-free, and natural cleansers.  I really like brands like Jason or Method for clean and fragrance-free body washes. 

  

  JASON Sensitive Skin Fragrance Free Body Wash, For a Gentle Feeling Clean, 16 Ounces

  • One 16 oz. bottle of Jason Fragrance Free Sensitive Skin Body Wash
  • Leaves dry, sensitive skin feeling hydrated
  • Crafted with a wholesome blend of oat & aloe extracts
  • A formula inspired by nature's best, free from parabens, sulfates, phthalates and petrolatum
  • Always cruelty-free, never tested on animals

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  Method Body Wash, Simply Nourish, Paraben and Phthalate Free, Biodegradable Formula, 28 oz (Pack of 1)

  • Contains (1) 28 ounce bottle of gel liquid body soap.
  • Infused with coconut, rice milk plus shea butter.
  • Biodegradable formula made with plant-based cleansers.
  • Made with no parabens, no phthalates, no bad vibes.
  • Leaves skin feeling moisturized plus smelling scent-sational.

  $10.97

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• After bathing, apply a fragrance-free moisturizer containing hyaluronic acid or ceramides while skin is still damp.  Any gentle, paraben-free brand will work- favorites of mine are Cocokind, Jason, or Honest.  Focus on commonly affected parts of the body, including the lower legs, arms, and genital area, where menopause itching tends to be most intense. Avoid scrubbing or using exfoliants on already irritated areas—this can exacerbate the itch.

Soothing home remedies like colloidal oatmeal baths, cool compresses, and coconut oil can help reduce skin irritation and support skin hydration.  I love a good, hot bath and that hasn’t changed in menopause.  I use Epsom Salt baths, usually without fragrance but if any is included, I make sure it is lavender essential oil based.  If I add any fragrance it’s Lavander and/or Chamomile Essential Oil, and I usually avoid bubble bath unless it’s something super simple like Babo Botanicals.

3. Moisturize Strategically and Frequently- especially on your face

As your skin produces less collagen and oil, moisturizing becomes an essential part of your skincare routine. For perimenopausal women, the right moisturizer can reduce skin itching, restore barrier function, and make you much more comfortable in your own skin!

Look for products with:

• Hyaluronic acid that attracts and retains moisture.  In my blog on menopause skin care, I dive into how important hyaluronic acid and ceramides are to the skin, and I stand by this as both ingredients have made a huge difference in mine and my patients’ skin.

• Ceramides to strengthen the skin barrier- this is hands down my favorite ceramide barrier serum.  Cocokind makes it and it’s fragrance-free and gentle.  My skin is so soft after using this product for 30 days!

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  Cocokind Ceramide Barrier Serum, Hydrating Serum to Reduce Dryness, All Skin Types including Sensitive Skin, Fragrance Free, Cruelty Free, 1 fl oz

  • MORE HYDRATING THAN HYALURONIC ACID: Squalane and beta glucan, which are 20% more hydrating than hyaluronic acid, deeply hydrate the skin while a blend of ceramides and fatty acids lock in moisture to prevent transepidermal water loss.
  • SKIN BARRIER SUPPORT: Formulated with 5 ceramides to help maintain the skin's natural function while ceramide precursors encourage the skin's natural lipid production. Over time, this serum will leave the skin hydrated, supple and comfortable.
  • SOOTHES SIGNS OF IRRITATION: This hydrating, moisture-locking serum helps restore comfort to sensitive and sensitized skin while supporting a healthy skin barrier.
  • INSTANTLY ABSORBS DAILY SERUM: This lightweight serum absorbs instantly. It can be layered with other products, including retinol and vitamin c. After cleansing and toning, gently massage or pat 2-3 drops of serum onto skin up to 2 times a day.
  • DERMATOLOGIST TESTED: Cocokind skincare products are dermatologist tested to be safe for all skin types, even sensitive or sensitized skin, cruelty-free, fragrance free, and vegan.

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• Essential fatty acids like omega-3s to nourish the skin (more on this below)

Here’s the video version of my top 5 Menopause Skin care products!

4. Consider Hormone Replacement Therapy (HRT) or Natural Hormone Support

When lifestyle changes and moisturizers aren’t enough, it may be time to talk to your healthcare provider about treatment options. Hormone replacement therapy (biodientical HRT is what I recommend) can restore hormone levels, improving not only skin condition but also other perimenopause symptoms like hot flushes and vaginal dryness.  I also often recommend natural hormone support to my patients and on this blog and my YouTube channel.

Some of my favorite natural blends to support estrogen and progesterone balance are:

• Fem Guard+ Balance by Designs for Health
• Hormone Harmony by Happy Mammoth

When I was experiencing itching, it was focused on my shoulders and upper arms, for some odd reason, and sometimes my lower legs.  It resolved after starting my estradiol patch and compounded oral progesterone.  I had hot flashes, and perimenopause insomnia, so those were the main symptoms that led me to HRT, but the skin itching was also driving me crazy! Now, whenever I (very rarely but occasionally) get itching I know to check my hormones and adjust my plan accordingly.

Other medical interventions may include:

• Topical creams (including corticosteroids) for persistent itching; these creams are great for calming down your skin itching but be sure to get to the root cause by examining your hormones and addressing any imbalances.

• Prescription moisturizers for severe dry skin

• Antihistamines for relief from skin rashes or allergic responses

• Evaluation for other conditions like eczema, psoriasis, or skin cancer

Always consult with your healthcare provider to determine the best course of action. Hormone therapy may not be right for everyone, but it can offer significant benefits for many women with hormonal changes affecting their skin health.

5. Implement Lifestyle Changes and Nutrition That Support Skin Resilience

Several daily habits can help reduce skin problems and support overall skin health during perimenopause:

• Drink plenty of water to stay hydrated internally.  A good goal is half your body weight in ounces of water per day up to 100 ounces.  Herbal and weak teas and sparkling waters can count toward this number also.

• Use a humidifier, especially in dry climates or heated homes

• Wear gloves when cleaning to avoid exposure to irritants

• Choose breathable fabrics like organic cotton to reduce sweating and skin irritation

• Add vitamin C-rich foods (e.g., bell peppers, citrus, strawberries) to boost collagen production.  I also recommend, when vitamin C isn’t enough, adding collagen or a vegetarian collagen booster.   Here are a couple of my favorite options:

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  Vital Proteins Collagen Peptides Powder Advanced with Hyaluronic Acid & Vitamin C - 20oz Collagen Protein, Unflavored, 28 Servings

  • SUPPORTS COLLAGEN PRODUCTION: With 100% daily value of Vitamin C, this Vital Proteins Collagen Peptides Advanced Powder helps promote collagen production which is important for maintaining healthy skin
  • SUPPLE SKIN HYDRATION: Contains 120mg Hyaluronic Acid to support skin hydration and collagen for skin elasticity
  • HIGHLY BIOAVAILABLE: Derived from grass-fed, pasture-raised bovine, our hydrolyzed collagen peptides are easily digested and absorbed by the body
  • VERSATILE AND EASY TO USE: Dissolve one serving of Vital Proteins collagen daily in hot or cold beverages like coffee, tea, or smoothies for a convenient collagen boost
  • QUALITY INGREDIENTS: Paleo Friendly and Whole30 Approved, our collagen supplements are made without dairy and gluten

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  Ancient Nutrition Vegetarian Collagen Peptides, Collagen Peptides Powder, Collagen Powder with Natural Flavor, Prebiotics and Probiotics, Supports Healthy Skin, Hair, Joints, Digestion, 28 Servings

  • Our formulas are informed by ancient wisdom and backed by modern science; We use clinically-studied ingredients, backed by research and tested by accredited 3rd party labs for efficacy, GMP Certified for safety and all products are made in the U.S.A.

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• Include omega-3 fatty acids (from fish, walnuts, flaxseed) to reduce inflammation.  Better yet get a more potent dose of omega-3’s if you have super itchy skin- I love OmegaGenics by Metagenics.  There are other great brands as well, look for 1000 mg of EPA + DHA on the label.

• Limit known triggers like hot water, alcohol, caffeine, and stress (easier said than done, right?)

Warm baths with colloidal oatmeal and gentle exfoliation can help remove dead skin cells, but be cautious—sensitive skin may react poorly to aggressive routines or products.

Final Thoughts

Menopause skin changes, including itching, are common but treatable. These symptoms are often linked to hormone imbalances, particularly low levels of estrogen that affect skin hydration, collagen, and natural oils. With the right combination of home remedies, medical support or natural support like bio identical HRT or herbal blends, and lifestyle changes, you can manage this stage of life with greater comfort and confidence.

If you’re experiencing persistent itching, discomfort in the genital area, or other skin changes that impact your quality of life, consult your healthcare provider to explore appropriate treatment options.  And, as always, check out other topics on the channel and blog for more help with the rollercoaster of perimenopause and menopause!

Menopause and Hair Loss: What Are Your Options?

Happy Mammoth Gut Repair Review: Does it Work?

What Are The 34 Symptoms of Perimenopause?

DrShelley

Dr. Shelley Meyer is a board-certified family physician and Institute of Functional Medicine-certified functional medicine physician, as well as a Registered Dietitian. She is passionate about helping women navigate the roller coaster of perimenopause and postmenopause.  She has her own Functional Medicine Practice in Denver, Colorado.