How Your Menstrual Cycle Affects Your Skin (And What to Do About It)

You've probably noticed: some weeks your skin looks radiant, glowing, and clear. Other weeks—especially right before your period—you wake up to breakouts, oiliness, and dullness. It's frustrating, and it feels impossible to keep up. But here's the thing: it's not you. It's your hormones.

Your menstrual cycle doesn't just affect your mood and energy—it has a profound impact on your skin. Estrogen and progesterone, the two main hormones driving your cycle, influence everything from oil production and hydration to inflammation and collagen synthesis. Understanding these hormonal shifts is the key to finally having consistent, healthy skin.

The Hormonal Rollercoaster (And What It Does to Your Skin)

Your skin is essentially a mirror of your internal hormonal environment. Let's break down what's happening in each phase of your cycle—and why your skin behaves the way it does.

Week 1: Menstrual Phase (Days 1-7)

Estrogen and progesterone are at their lowest during menstruation. Without estrogen to stimulate collagen and hydration, your skin may feel dry, sensitive, and dull. The good news? Inflammation from the previous week starts to calm down, so any hormonal breakouts from the luteal phase should begin to heal.

• Skin issues: Dryness, sensitivity, dullness, healing breakouts
• Why: Low estrogen means less collagen and less natural hydration
• What to do: Focus on gentle, hydrating products—hyaluronic acid, ceramides, and soothing ingredients like centella asiatica

Week 2: Follicular Phase (Days 8-14)

Estrogen begins to rise, and with it comes a surge in collagen production, skin thickness, and hydration. Your skin looks plump, glowing, and clear. This is often when people say you look radiant—and it's not just because you feel good. Your skin literally is better during this phase.

• Skin issues: Minimal—this is your best skin week
• Why: Rising estrogen boosts collagen, elasticity, and moisture
• What to do: Take advantage of this phase to use active ingredients like retinol, vitamin C, or chemical exfoliants (AHAs/BHAs)

Week 3: Ovulatory Phase (Days 15-17)

Estrogen peaks right before ovulation, giving you your absolute best skin. You're glowing, clear, and luminous. Testosterone also spikes slightly, which can increase oil production a bit—but usually not enough to cause problems. Enjoy this phase—it's your skin's golden hour.

• Skin issues: None—this is peak glow
• Why: Estrogen and testosterone are at their highest
• What to do: Maintain your routine, enjoy the glow, and take all your selfies now

Week 4: Luteal Phase (Days 18-28)

After ovulation, progesterone takes over—and this is where things get tricky. Progesterone raises your body temperature (which is why you may feel warmer) and triggers your sebaceous glands to produce more oil. Androgens (male hormones) also increase slightly, which further ramps up oil production. The result? Clogged pores, inflammation, and hormonal breakouts, especially along the jawline and chin.

• Skin issues: Oiliness, breakouts (especially jawline/chin), inflammation, sensitivity
• Why: Progesterone increases oil production and body temperature; androgens surge
• What to do: Switch to oil-free or gel-based products, use salicylic acid or niacinamide to control oil, and avoid heavy, pore-clogging ingredients

Why You Break Out Before Your Period

Hormonal acne—the deep, painful cysts that appear around your jaw and chin—is caused by the surge in progesterone and androgens during the luteal phase. These hormones stimulate your oil glands to produce excess sebum. When that oil mixes with dead skin cells and bacteria, it clogs your pores and causes inflammation. Unlike surface acne, hormonal acne is rooted deep in the skin, which is why it's so stubborn.

The drop in estrogen right before your period also weakens your skin's natural barrier, making it more reactive and prone to irritation. This is why you may notice your skin is more sensitive to products you normally tolerate well.

How to Adapt Your Skincare Routine by Cycle Phase

Instead of using the same products every day, try adjusting your skincare routine to match your cycle. Here's a phase-by-phase guide.

Menstrual Phase: Hydrate and Soothe

• Use a gentle, hydrating cleanser (avoid anything stripping)
• Apply a hyaluronic acid serum to boost moisture
• Use a rich, nourishing moisturizer with ceramides or squalane
• Add a calming ingredient like centella, chamomile, or oat extract
• Skip actives if your skin feels sensitive

Follicular Phase: Exfoliate and Brighten

• Use a gentle chemical exfoliant (lactic acid or mandelic acid) 2-3x per week
• Incorporate vitamin C for brightening and collagen support
• Try retinol (if your skin tolerates it) to boost cell turnover
• Continue with hydration—hyaluronic acid and a lightweight moisturizer

Ovulatory Phase: Maintain and Glow

• Stick with your follicular phase routine—your skin can handle actives
• Add a glow-boosting serum or facial oil if desired
• Don't forget SPF (estrogen makes your skin more sensitive to sun damage)
• This is a great time to get professional treatments like facials or peels

Luteal Phase: Control Oil and Prevent Breakouts

• Switch to a gel or foaming cleanser to remove excess oil
• Use salicylic acid (BHA) to keep pores clear
• Try niacinamide to control oil production and reduce inflammation
• Use an oil-free, lightweight moisturizer
• Spot-treat any emerging breakouts with benzoyl peroxide or tea tree oil
• Avoid heavy creams, oils, and pore-clogging ingredients

Your skin is not the same every day—so why should your skincare routine be? Syncing your products with your cycle is one of the most effective ways to achieve clear, balanced skin.

Other Factors That Influence Hormonal Skin

While your cycle is a major driver of skin changes, other factors can amplify hormonal acne and inflammation: stress (which spikes cortisol), poor sleep, high-sugar diets, dairy, and certain medications. Managing these factors alongside cycle syncing can make a huge difference.

When to See a Dermatologist

If your hormonal acne is severe, painful, or not responding to over-the-counter treatments, it's time to see a dermatologist. Prescription options like spironolactone, birth control, or topical retinoids can help regulate oil production and inflammation. Cycle syncing can still complement medical treatment.