Understanding the Menstrual Cycle and Its Impact on Your Skin

The menstrual cycle affects far more than your reproductive health. It also plays a huge role in how your skin behaves throughout the month. Hormonal changes influence oil production, hydration levels, sensitivity, and even the likelihood of breakouts.

Understanding the menstrual cycle stages and how your skin reacts during each one can help you build a healthier, more effective skincare routine tailored to your needs.

Before diving into each stage, it’s useful to know that a normal menstrual cycle length is typically between 21 and 35 days, although this varies from person to person. Each cycle is made up of four key phases, each with its own hormonal shifts and skin responses.

The Four Menstrual Cycle Phases and How They Affect Your Skin

1. Menstrual Phase (Days 1 to 5)

Hormonal changes:

At the start of your period, both oestrogen and progesterone are at their lowest.

Skin effects:

Lower hormone levels can cause increased dryness, dullness, and sensitivity. If you ever feel like your complexion looks tired during your period, this is why.

Skincare tips:

• Prioritise hydration

• Choose gentle, fragrance-free products

• Avoid harsh exfoliants

• Look for soothing ingredients like aloe vera, hyaluronic acid, and ceramides

This is the time to keep your routine simple and supportive.

2. Follicular Phase (Days 6 to 14)

Hormonal changes:

Oestrogen begins to rise as the body prepares for ovulation.

Skin effects:

Higher oestrogen boosts collagen, elasticity, and overall radiance, making this phase the best your skin will look all cycle.

Skincare tips:

• Introduce or increase antioxidant serums

• Use vitamin C for a glow

• Retinoids may be better tolerated at this time

• Hydrate consistently to enhance plumpness

This phase is ideal for trying new products, as your skin is usually balanced and resilient.

3. Ovulation Phase (Around Day 14)

Hormonal changes:

Oestrogen peaks and luteinising hormone (LH) surges.

Skin effects:

Your complexion is generally clear, smooth, and glowing. Pores appear smaller, and skin tone looks more even.

Skincare tips:

• Maintain your routine

• Avoid experimenting with anything too strong

• Keep skin hydrated and protected with SPF

• Choose lightweight products if your skin starts to warm up or feel slightly oilier

4. Luteal Phase (Days 15 to 28)

Hormonal changes:

Progesterone rises, and oestrogen drops. Testosterone may also increase slightly.

Skin effects:

Increased oil production is common, leading to clogged pores, breakouts, or hormonal acne. Some people also experience inflammation or sensitivity. Research shows that up to 65% of people experience acne flare-ups during the luteal phase due to hormonal changes (PubMed).

Skincare tips:

• Switch to a gentle foaming cleanser

• Use oil-free moisturisers

• Add clarifying ingredients such as salicylic acid or benzoyl peroxide

• Avoid heavy makeup

• Keep your hands away from your face to reduce bacteria transfer

This is the phase where many people ask, “Why am I breaking out before my period?”, so routine consistency matters.

How to Adapt Your Skincare Routine Throughout the Menstrual Cycle

Tracking your menstrual cycle hormones helps you stay ahead of changes and understand what your skin genuinely needs. A cycle-based approach helps you prevent issues rather than react to them.

Key tips for every phase

Hydration: Keep your skin hydrated from the inside and out, especially during the menstrual and luteal phases. A hydrating lip kit is the perfect accessory, as well as a good quality moistruiser.

Gentle cleansing: Avoid stripping cleansers that disrupt your barrier.

Thoughtful exfoliation: Stick to mild exfoliants and avoid them completely if your skin feels irritated.

Targeted treatments: Use acne spot treatments during the luteal phase when breakouts are more likely.

Sun protection: SPF is essential during every phase of the menstrual cycle.

Peaceful Luxuries: Remember to keep your rituals going that bring you happiness, such as a soft robe or a warm face towel, to help your skin but also keep your mind happy.

How Long Is a Menstrual Cycle?

Most people have a cycle lasting 21 to 35 days, although slight variations are completely normal. Tracking your cycle helps you better understand what is normal for you and allows you to anticipate skin changes before they appear.

Conclusion

Your menstrual cycle stages have a powerful influence on the appearance and health of your skin. By understanding how menstrual cycle hormones shift throughout the month, you can adapt your skincare routine to keep your complexion balanced, calm, and glowing.

Listening to your skin and responding to its needs can transform your monthly routine into something supportive and effective.