Skin in Sync: How Your Menstrual Cycle Affects Your Skin (and What to Do About It)

Hormonal acne? Random dryness? Dull, tired-looking skin right before your period? You're not imagining it—your menstrual cycle has a major influence on your skin. In fact, syncing your skincare routine with your cycle can be a game-changer for managing breakouts, oil production, and sensitivity.

Let’s break down what happens in each phase of your cycle—and how to support your skin through every hormonal twist and turn.

Week 1: Menstrual Phase (Days 1–5)

Hormones: Estrogen and progesterone are at their lowest.
Skin Mood: Dull, dry, and more sensitive.
Common Issues: Flakiness, dark circles, and tired skin.

What Your Skin Needs: Hydration and recovery.

• Use a gentle cleanser—skip anything too stripping.
• Layer a hydrating serum with hyaluronic acid.
• Add a nourishing oil or thicker moisturizer to support your skin barrier.
• Don’t forget your SPF, even if you’re staying in—skin is more sensitive to UV during this time.

Pro tip: This is a great week to indulge in calming face masks or light facial massage for circulation.

Week 2: Follicular Phase (Days 6–13)

Hormones: Estrogen rises.
Skin Mood: Balanced, glowing, and more resilient.
Common Benefits: Fewer breakouts, better skin texture, faster healing.

What Your Skin Needs: Brightening and prep.

• Introduce gentle exfoliation (like lactic acid or enzyme masks).
• Add a vitamin C serum for glow and antioxidant protection.
• Use a lightweight, gel-based moisturizer if your skin is feeling more balanced.

Pro tip: This is the best time for facials, skin treatments, or trying new products—your skin is at its strongest.

Week 3: Ovulation Phase (Days 14–16)

Hormones: Estrogen peaks, testosterone surges slightly.
Skin Mood: Radiant, but with oil creeping in.
Common Issues: Slightly more oil, occasional breakouts.

What Your Skin Needs: Balance and prevention.

• Stick with your vitamin C or niacinamide to prevent post-ovulation acne.
• Use a clay mask or BHA spot treatment if you see congestion forming.
• Keep your routine consistent and avoid overdoing it.

Pro tip: Hydrate from the inside out—drink lots of water and load up on greens to help your skin ride this hormonal high.

Week 4: Luteal Phase (Days 17–28)

Hormones: Progesterone increases, estrogen drops.
Skin Mood: Oily, inflamed, moody.
Common Issues: Breakouts, especially around the jawline and chin.

What Your Skin Needs: Calming, clarity, and acne support.

• Use salicylic acid or benzoyl peroxide on breakouts.
• Stick to non-comedogenic moisturizers to keep pores clear.
• Focus on anti-inflammatory ingredients like niacinamide, green tea, and aloe.
• Avoid harsh scrubs or new products—your skin is reactive.

Pro tip: Support your skin from the inside too—cut back on sugar and dairy, and try magnesium-rich foods (like spinach, dark chocolate, or pumpkin seeds).

The Bottom Line

Your skin isn’t random—it’s hormonal. By syncing your skincare to your cycle, you can get ahead of breakouts, protect your glow, and support your skin more intuitively.