What’s happening in the body during perimenopause and menopause?

Perimenopause and menopause mark a major shift in a woman’s hormonal landscape. Progesterone tends to decline first, followed by increasingly unpredictable fluctuations in estrogen before both hormones eventually drop. Because almost every tissue in the body has receptors for these hormones, the effects can feel widespread and sometimes sudden. The good news is that lifestyle, nutrition, and targeted ingestibles can significantly support the body through this transition.

What are the most common symptoms or skin changes?

As estrogen declines, oil production slows and the skin becomes drier, thinner, and more fragile. Collagen loss accelerates too, and women can lose up to 30% in the first five years after menopause, which explains the sudden appearance of fine lines and loss of firmness. Hormonal imbalances can also trigger breakouts, redness, and sensitivity. Beyond the skin, hot flushes, sleep disruption, mood changes, and shifts in body composition are extremely common.

What nutrients are essential for hormone health?

Essential fatty acids are key for supporting the skin barrier, reducing inflammation, and maintaining nervous system health. Phytoestrogens from foods like flaxseeds can gently support estrogen balance, while antioxidants help counteract the oxidative stress associated with ageing. B vitamins and magnesium support energy and stress regulation, and collagen-supporting nutrients like vitamin C and zinc help maintain skin structure as natural collagen declines.

How can ingestible supplements help?

Ingestibles work from the inside out, supporting the systems most affected by hormonal change. Omega-rich blends help restore skin suppleness and reduce inflammation, while antioxidants and collagen-supporting nutrients help slow visible ageing. Gut-supporting blends can also improve digestion, mood, and skin clarity. For many women, supplements provide a sense of daily stability during an otherwise unpredictable stage of life.

What role does gut health play?

Gut health is central to hormonal balance. The gut helps metabolise and clear estrogen from the body, and when this process is inefficient, symptoms like bloating, mood swings, and skin issues can worsen. A healthy gut also improves nutrient absorption, which becomes increasingly important during this stage. This is why gut support is often the first step in hormonal nutrition.

What daily habits make the biggest difference?

Balancing blood sugar with enough protein helps stabilise energy, mood, and weight gain. Resistance training supports muscle, bone density, and metabolism, while prioritising sleep helps regulate hormones and support skin repair. Stress management practices like walking, breathwork, or yoga are also powerful. Together, these habits create a strong foundation for any supplementation.

How important is stress management?

Stress becomes harder for the body to buffer once estrogen and progesterone decline. The adrenal glands take on a greater role in hormone production, so chronic stress can worsen fatigue, anxiety, and sleep disruption. Nutritionally, magnesium, B vitamins, essential fats, and phytonutrient-rich foods help calm the nervous system. Supporting stress is one of the most important pieces of hormonal health at this stage.

Where should women start with ingestible support?

Start with the foundations: essential fatty acids, gut support, and antioxidant and collagen-supporting nutrients. These strengthen the skin, gut, and nervous system, which are the systems most impacted during hormonal transition. As symptoms evolve, women can add targeted support for sleep, stress, or energy. Reassessing every 6 to 12 months helps keep support aligned with changing needs.

What should women look for in a quality supplement?

Look for bioavailable, wholefood-based nutrients that the body can easily absorb. Quality essential fatty acids, antioxidants, and collagen-supporting nutrients like vitamin C and zinc are key. Avoid fillers, artificial sweeteners, and overly aggressive “quick-fix” blends. The best supplements support the body gently and consistently.

How can beauty professionals better guide clients?

Beauty professionals are often the first to notice hormonal skin changes, which creates a powerful opportunity for education. By understanding the internal drivers behind dryness, sensitivity, or breakouts, they can offer guidance beyond topical skincare. Teaching clients about hydration, gut health, essential fats, and ingestible support leads to deeper, longer-lasting results. It also helps women feel truly supported during a transformative stage of life.