If you’ve ever noticed that your skin suddenly breaks out at the same time every month, it’s not just a coincidence.
Hormonal fluctuations throughout your menstrual cycle can have a major impact on your skin—especially in your 20s and 30s when hormone levels are still adjusting to stress, diet, birth control, and lifestyle changes. Understanding how your cycle affects your skin can help you take a more targeted approach to acne treatments, home skincare, and even supplements.
Your menstrual cycle is divided into four phases: the follicular phase, ovulation, the luteal phase, and menstruation. Each phase brings different hormonal changes that directly affect your skin’s oil production, sensitivity, and healing capacity.
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The follicular phase starts on the first day of your period and lasts until ovulation. During this time, estrogen levels gradually rise, helping to regulate sebum production, boost hydration, and improve skin clarity. This is often when your skin looks its best—calm, balanced, and glowing.
This is the ideal time for deep cleansing facials, peels, or extractions, as your skin is less reactive and heals faster. This is also the best time to increase actives at home, such as vitamin A, AHAs, and BHAs, since your skin is more resilient.
Supplementing with zinc picolinate during this phase can help support skin healing and reduce inflammation, as zinc regulates oil production and assists in skin repair. Taking essential fatty acids (EFAs) such as omega-3s is also beneficial, as they strengthen the skin’s barrier and help keep hydration levels balanced.
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During ovulation, which typically occurs around day 14, estrogen peaks, and testosterone levels rise slightly. This can lead to an increase in oil production, sometimes causing minor congestion or small breakouts. Your skin is still resilient at this stage, making it a great time for treatments like microneedling, LED therapy, or hydrating facials to support skin function. You can maintain your active skincare routine but should monitor for any signs of increased sensitivity.
Continuing zinc picolinate can help keep inflammation under control, while EFAs ensure your skin stays hydrated and protected. Some people may benefit from increasing omega-3 intake slightly to counteract any minor inflammation caused by increased oil production.
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The luteal phase, which lasts from ovulation until your period starts, is when breakouts are most likely to occur. Progesterone rises while estrogen drops, leading to increased oil production and a slower skin renewal process. This is the time when many people experience deep, cystic acne along the jawline and chin. Water retention and increased sensitivity can also make the skin feel puffy or irritated. Aggressive treatments like chemical peels or microneedling should be avoided, as the skin takes longer to heal during this phase. Instead, focus on barrier repair by using soothing and hydrating ingredients such as niacinamide, Centella Asiatica, and ceramides. At home, scale back on strong exfoliants and switch to gentle enzymatic exfoliation to prevent irritation. If breakouts begin to form, spot-treating with sulfur, azelaic acid, or a mild retinoid can help prevent them from worsening.
During the luteal phase, it is beneficial to slightly reduce zinc supplementation, as excessive zinc intake can interfere with copper absorption, which is important for collagen production. Increasing EFAs during this time can help counteract dryness and inflammation caused by hormonal fluctuations. Evening primrose oil, which is rich in gamma-linolenic acid (GLA), may also help balance progesterone levels and reduce the severity of hormonal breakouts.
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The menstrual phase, when progesterone and estrogen levels drop, is when inflammation in the body is at its highest, and the skin may feel dry, sensitive, and irritated. Any breakouts that formed in the luteal phase may still be lingering, but your skin is beginning to regulate itself again. This is the best time for nourishing, calming treatments such as LED therapy, oxygen facials, or gentle hydration-focused facials to restore balance. At home, avoid strong exfoliation, as your skin barrier is at its most fragile. Hydrating serums and barrier-supporting creams will be the most beneficial.
Zinc picolinate can be reintroduced at this phase to aid in wound healing and inflammation reduction. EFAs should be maintained consistently, with a slight increase before and during menstruation to counteract inflammation and support overall skin health. Magnesium can also be beneficial at this time, as it helps regulate stress hormones and reduce inflammation-related breakouts.
If you struggle with hormonal breakouts, timing your professional treatments, adjusting your at-home skincare routine, and cycling your supplements based on your cycle can make a huge difference. The best time for extractions, peels, and deep treatments is during the follicular phase, while the best time for barrier repair and hydration is during the luteal and menstrual phases. Actives like vitamin A and exfoliating acids should be increased during the follicular phase and early ovulation, then scaled back during the luteal and menstrual phases to prevent irritation. Zinc picolinate can be used consistently but should be slightly reduced in the luteal phase, while EFAs should be maintained throughout the cycle, with a slight increase before and during menstruation to counteract inflammation.
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Your skin is constantly changing based on your hormones, so working with your cycle instead of against it can help prevent breakouts, improve healing, and keep your skin balanced throughout the month. If you’re dealing with persistent hormonal acne, book a skin consultation at HÜD so we can design a treatment plan tailored to your cycle.
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