We Asked A Nutritionist : Perimenopause

What’s The Best Diet For Glowing Skin In Perimenopause? We Asked A Nutritionist

Elisa Kosonen spends her days helping women 40+ simplify nutrition with personalized plans and coaching as a Registered Holistic Nutritionist and Certified Health Coach. 

You can find her at 14 Carrots where she works with clients online worldwide, and  Qi Integrated Health for in-person consultations here in Vancouver, BC.

Perimenopause—the transition leading up to menopause—brings a whirlwind of changes, and your skin isn’t safe from the storm. If you’ve noticed your once-plump, radiant complexion looking a little lackluster, drier, or even more prone to breakouts, you’re not imagining things. New skin concerns are part of the list of hundreds of perimenopause symptoms we can experience. While these shifts are largely hormonal, they also have a lot to do with inflammation, hydration, and the nutrients your skin needs to stay resilient.

The skin ultimately reflects what’s going on inside the body. When the body is overloaded with toxins and the liver and kidneys are overburdened, the skin takes over as an elimination pathway, which can lead to breakouts, dullness, or irritation. Similarly, when the body is in a constant state of allostasis—always working to get back to balance—it can show up in the skin as dryness, redness, or signs of aging.

The good news? You can support your skin’s health through nutrition—and in doing so, support your overall well-being. That’s what I love about a holistic nutrition approach: the multitasking.

By making a few targeted dietary shifts, you can nourish your skin from the inside out, helping to restore hydration, boost elasticity, and fight inflammation. The addition of some skin-loving foods into your diet can also go a long way in supporting other health concerns that arise during this time, which I’ll highlight below.

But first, let’s break down what’s happening under the surface and how you can eat your way to glowing skin during perimenopause.

The Science of Skin Changes During Perimenopause

As estrogen levels fluctuate (and eventually decline), several key skin changes occur:

Collagen Decline: Estrogen plays a critical role in collagen production, the protein responsible for keeping skin firm and plump. By the time menopause arrives, women can lose up to 30% of their skin’s collagen—a major factor in the development of fine lines and sagging.

Increased Inflammation & Oxidative Stress: Lower estrogen levels can trigger more inflammation, worsening redness, irritation, and skin conditions like rosacea.

Slower Skin Cell Turnover: Your skin’s ability to shed dead cells and regenerate slows down, contributing to slow wound healing, dullness and uneven texture.

The Impact of Supporting Optimal Organ Function During Perimenopause

Hormonal changes commonly begin as early as age 35, when progesterone levels start to shift. In the early stages of perimenopause, estrogen dominance (too much estrogen relative to progesterone) can occur, leading to skin and other health symptoms. This is where supporting key body systems can make a major difference in how you feel and how your skin looks.

Key organ systems to focus on include:

Digestive System: Proper digestion ensures that nutrients from food are broken down and absorbed efficiently, supporting skin health from the inside out.

Liver Detoxification: The liver is responsible for hormone metabolism and detoxification. A sluggish liver can contribute to hormonal imbalances that show up in the skin.

Pancreas Function: Balancing blood sugar is crucial for reducing inflammation and oxidative stress, both of which accelerate skin aging.

Adrenal Support: Your adrenal glands produce some estrogen post-menopause. Chronic stress depletes these glands, potentially worsening perimenopause symptoms.

Gut Health: A healthy gut microbiome helps eliminate excess estrogen and supports the estrobolome, a group of gut bacteria that regulate estrogen metabolism.

Now that we understand what’s happening, let’s talk strategy. How can we help our skin stay hydrated, firm, and resilient?

Six Key Strategies for Skin Health in Perimenopause

1. Prioritize Skin-Loving Fats

Your skin is more than just a protective barrier—it’s a living, breathing organ! The phospholipid bilayer, made up of two layers of fat, helps give your skin that healthy, plump appearance, but to keep it functioning properly, your body needs to get certain essential fats from your diet since your skin can’t make them on its own.

A few great sources:

• Omega-3-rich foods like salmon, sardines, walnuts, and flaxseeds

• Omega-6-rich foods like sesame seeds, sunflower seeds, and pine-nuts

• Avocados for their skin-plumping monounsaturated fats

Bonus: Omega-3s also help reduce inflammation, support brain health, and improve mood—all essential during perimenopause.

2. Load Up on Antioxidants

Perimenopause can bring an uptick in oxidative stress, which accelerates skin aging. Antioxidants help neutralize free radicals, which can ultimately support reducing fine lines, dullness, and inflammation.

A few great sources:

• Vitamin C-rich foods like bell peppers, strawberries, and citrus fruits to boost collagen synthesis

• Polyphenol-packed berries, dark chocolate, and green tea to fight oxidative stress

• Beta-carotene from carrots, sweet potatoes, and leafy greens to enhance skin renewal

Bonus: Antioxidants also protect against cardiovascular disease, support eye health, and reduce inflammation throughout the body.

3. Support Collagen Production

Since estrogen-fueled collagen production is decreasing, supporting it through diet becomes even more important. Your body needs specific nutrients to build and maintain collagen, including vitamin C, amino acids, and zinc.

A few great sources:

• Bone broth for its natural collagen content

• Eggs for their amino acids and sulfur, essential for collagen formation

• Pumpkin seeds and chickpeas for zinc, a key player in skin repair

Bonus: Collagen supports joint health, strengthens hair and nails, and improves gut lining integrity.

4. Add Phytoestrogens

Phytoestrogens are plant-based compounds that mimic estrogen in different ways, either boosting or blocking its effects depending on the tissue. They could be key players in fighting skin aging and other challenges linked to low progesterone and estrogen levels.

A few great sources:

• Flaxseeds and sesame seeds for lignans

• Fermented soy products like tempeh and miso

• Lentils and chickpeas for isoflavones

Bonus: Phytoestrogens may also support bone health, heart health, and cognitive function during perimenopause.

5. Increase Fibre Intake

Fibre is essential for hormone balance, digestive health, and eliminating excess hormones, all of which impact skin health.

A few great sources:

• Chia seeds and flaxseeds for soluble fibre

• Leafy greens and cruciferous vegetables for detoxification support

• Beans and legumes for gut microbiome diversity

Bonus: A fibre-rich diet supports stable blood sugar, healthy digestion, and cardiovascular health.

6. Boost Vitamin B Intake

B vitamins are essential for cell regeneration, energy production, and adrenal health—key players in maintaining vibrant skin.

A few great sources:

• Nutritional yeast and eggs for niacin and B12

• Leafy greens and whole grains for folate

• Almonds and sunflower seeds for B6

Bonus: B vitamins also support brain function, energy levels, and stress resilience—making them an all-around powerhouse for perimenopause.

 

What About Supplements? Should You Take Collagen?

While I’m a big believer that food should always be your first source of nutrients, supplements can play a great supportive role.

Collagen supplements, typically in the form of hydrolyzed collagen peptides, have been shown to improve skin elasticity, hydration, and even reduce wrinkles. But here’s the key: simply drinking collagen won’t automatically send it to your skin. Your body needs to properly break down and absorb the amino acids, along with key cofactors, to produce collagen internally. That’s why optimizing digestion and getting the right nutrients from your diet is just as important as the supplement itself.

Research suggests that taking 2.5–10 grams of collagen daily for several months may help improve skin firmness and moisture levels. 

If you’re considering adding collagen to your routine, here’s what to keep in mind:

Choosing a Quality Collagen Supplement:

• Opt for hydrolyzed collagen peptides – these are broken down for better absorption.

• Pair with vitamin C – it’s essential for collagen synthesis.

• Be patient – skin turnover happens every 4 weeks or so.

• Prioritize quality – look for brands with third-party testing to avoid contaminants.

Other skin-loving supplements that may help during perimenopause include omega-3s, vitamin D, and zinc, but it’s always a good idea to check with a healthcare professional before adding anything new to your routine.

Ready to Glow? Small Shifts, Big Results

Your skin’s health during perimenopause isn’t just about what’s happening on the surface—it’s a reflection of what’s going on inside. By making small, intentional dietary shifts, you can support collagen production, combat dryness and inflammation, and keep your skin glowing from within.

Start by adding more skin-nourishing foods to your daily meals, staying hydrated, and tuning in to what makes your skin feel its best. Perimenopause may bring changes (which are both a little scary and completely empowering!) but getting in-tune with your body and strategic with the foods you add to your plate can make a big difference.