If you thought acne was just for teens, welcome to the rollercoaster ride that is perimenopause. Hi, I’m Cynthia Williams, an integrative nutritionist who specializes in helping women 35 and older navigate their ever-changing bodies. I never dealt with chronic acne as a teenager, so imagine my surprise at age 46, finding myself dealing with stubborn cystic breakouts in perimenopause. These weren’t just tiny pimples—they were deep, painful, long-lasting, and left behind scars that stuck around for weeks.
After many frustrating months, I finally found a system that helped me get clear, healthier skin—and I’m sharing all of it with you in this post.
The Reality of Hormonal Acne in Your 40s
For many women, perimenopause is marked by hormonal fluctuations that can wreak havoc on your skin. In my case, the breakouts would hit hardest during the luteal phase of my cycle (the second half, post-ovulation), when estrogen drops. Estrogen is known to help keep acne at bay, so when it decreases, the breakouts begin.
The pimples I was getting were large, cystic, and hard to treat. Once they surfaced, they lingered—sometimes for weeks—and were impossible to fully pop or conceal. And while the acne itself was frustrating, the red, scarred skin it left behind was even more discouraging.
What Actually Helped Me Heal My Hormonal Acne
I’m not claiming to have a one-size-fits-all miracle cure. Everyone’s skin is different, and what worked for me might not work for you—but I brought in each product slowly, tested its effect, and paid attention to how my skin responded.
Here’s what helped me reclaim clearer skin:
1. Hydration + Electrolytes
Hydration is foundational. I made sure I was drinking enough water—but more importantly, I also added electrolytes to help with proper mineral balance and support my skin barrier.
2. Niacinamide Supplements
This was the most recent addition to my routine, and I believe it’s played a big part in balancing my skin tone and reducing inflammation. Niacinamide is known for its anti-inflammatory properties and support for the skin barrier.
3. Marine Collagen
Marine collagen has been a staple in my routine for skin elasticity, hydration, and healing. It supports the skin’s overall health and helps reduce signs of aging.
4. Hydrating Toner (Cave Skincare)
Toners were something I used inconsistently—until I made it a ritual. I now apply my hydrating toner immediately after I get out of the shower and again in the morning with just a damp washcloth to refresh my face. This step alone made a big difference in the brightness and texture of my skin.
5. Acne Pads with Salicylic Acid, BHA, and AHA
These were particularly helpful during flare-ups, especially during the second half of my cycle. I use them on my face, neck, and chest. They give that clean, glowing feeling without over-stripping the skin.
6. Retinol (Used Every Other Night)
Retinol is a classic for a reason. I use it 3–4 nights a week to help with blackheads, fine lines, and breakouts. But—and this is important—I avoid using it during active flare-ups, as it can worsen inflammation for me personally.
7. Glo Skin Beauty Acne Clarifying Treatment Mask
This spot treatment is my holy grail. When I feel a cystic pimple coming on, I dab a small amount on and leave it overnight. It dramatically reduces the size and inflammation by morning. This tube lasts forever and is absolutely worth the investment.
8. Musely Estrogen Cream
Estrogen cream? Yes. Because falling estrogen is linked to increased breakouts, this cream helps bring some hormonal balance back to the skin. I noticed a visible improvement in my skin’s health and acne reduction once I began using it.
9. Red Light Therapy Mask
I’ve been using my red light mask every night since Christmas and will never go without it again. I use the red setting for its anti-aging, anti-inflammatory, and skin-repairing properties. It’s an investment, but for me, it’s paid off in reduced breakouts, improved skin texture, and fewer fine lines.
A Few Final Thoughts on Healing Hormonal Acne
Consistency is everything. Piling on a bunch of new products at once won’t help—it can actually backfire and damage your skin barrier. I’ve done it, and I’ve paid the price with red, irritated patches that made things worse.
Also, none of these topical fixes matter as much if you’re not addressing what’s going on inside your body. Diet, sleep, hydration, stress management, and movement matter a lot. If you’re skipping those steps, no product is going to be a magic wand.
You Deserve to Feel Confident in Your Skin
I know how disheartening it is to deal with skin issues later in life. But with the right support and a little patience, you can absolutely turn things around. You deserve to thrive—not just survive—through this stage of life.
Thanks for being here. Until next time—take care of yourself (and your skin!).
