Is your itchy skin a menopause symptom, and what can you do to relieve it?

Skin issues are common symptoms of both perimenopause and menopause, and itchy skin is one of the most prevalent – and most irritating.

Reduced levels of oestrogen lead to changes to your skin barrier that can cause dryness and increased sensitivity, resulting in itchiness, also known as pruritus.

We’ll explore these changes in more detail below, as well as looking at what can help, from hormone replacement therapy to supplements, plus the best creams to soothe your itchy skin.

The link between menopause and itchy skin

Studies suggest that almost two-thirds of women who visit menopause clinics report skin problems of some sort. And for postmenopausal women, the most common of these is itchy skin, or pruritus.

As with most menopause symptoms, the root cause of increased itchy skin during perimenopause and menopause is likely to be reduced levels of the reproductive hormone oestrogen.

The skin all over your body is dotted with oestrogen receptors and oestrogen is key to supporting skin health. Lower oestrogen levels during and after menopause can cause changes to the your skin that can contribute to pruritus.

A reduction in oestrogen can lead to a loss of collagen, the protein that gives your skin its structure and firmness. Studies have shown that women lose almost a third of the collagen in their skin in the first five years following menopause and that it continues to decline after that.

Having less collagen in your skin can affect its functioning as a two-way barrier. This contributes to water loss through your skin, leading to dryness, while at the same time increasing your skin’s sensitivity to potential irritants, like the chemicals in certain soaps and cosmetics.

Reduced oestrogen can also mean the loss of other substances that help your skin to hold on to moisture, such as hyaluronic acid, which you may heard of as ingredient in certain skin and hair products, and sebum, a natural oil that moisturises your skin.

This increased dryness and irritation can contribute to itchy skin.

Scratching at your skin can damage it further, leading to a vicious cycle of increased irritation and itchiness.

Rather than itchiness, some women experience a tingling or ‘pins and needles’ sensation in their skin during perimenopause. If this sounds more like your symptoms, it may be menopause paraethesia. You can find out more about this in our dedicated article.

Itchy skin at night

If you’re experiencing itchy skin due to perimenopause or menopause, you may find it’s worse at night, when you’re in bed.

Other menopause symptoms like night sweats can increase skin irritation. But you may also become more aware of physical symptoms like itching at nighttime, when your mind has less to occupy it.

Below we’ll look at some approaches that could help tackle itchy skin, but there are also specific things you can do to give yourself the best chance of a good night’s sleep when menopause symptoms are making it more difficult.

Try going to bed and getting up at the same time each day. Keep your bedroom dark and cool. Stop using your phone and other devices at least an hour before bed. Avoid caffeine after lunch and limit alcohol. If you’re prone to hot flushes, keep cold water and a fan by your bed.

What helps stop itchy skin during menopause?

If you’re experiencing itchy skin due to menopause, there are things that can help, either by dealing with the hormonal changes that cause it or by treating the symptoms themselves.

Creams and lotions

Moisturising creams and lotions help to improve the functioning of your skin barrier by ‘plumping up’ the outer skin cells and restoring their structure. This keeps your skin hydrated by reducing water loss and protecting it from chemicals that could cause irritation.

Over-the-counter moisturisers tend to contain a combination of substances called humectants, occlusives and emollients. They may also contain anti-inflammatory agents.

• Humectants: Help your skin absorb and retain water. Examples include glycerol, lactate and hyaluronic acid.
• Occlusives: Prevent evaporation of water from your skin. Examples include petroleum jelly and mineral oil.
• Emollients: Fats like oils or lipids that increase hydration and reduce evaporation. Examples include triglycerides, ceramides, free fatty acids, sterols, lanolin, glycol and glyceryl stearates.
• Anti-inflammatories: Reduce inflammation in your skin, which could help with itching. Examples include glycyrrhetinic acid, N-palmitoylthanolamine and anti-oxidants like vitamin E or C.

In general, thicker moisturising creams with a high lipid content are likely to be better for improving the function of your skin barrier than thinner lotions or gels. And for women with skin problems during menopause, experts recommend using lower‐pH creams that align with the acidity of your skin (around 5pH).

Beyond that, there’s no consensus on which particular moisturiser formulations are consistently the best for improving skin barrier function so it’s worth trying different ones to see which work for you.

In studies, glycerol-based moisturisers have been shown to increase skin hydration and thickness, as well as reducing inflammation and itching, while those rich in ceramides are effective at reducing water loss.

But if you’re on a budget it’s worth knowing that studies also suggest that pure petroleum jelly, and simple creams containing lipids, may be just as effective at repairing your skin barrier as more expensive products with lots of ingredients.

There are some over-the-counter creams that also contain anti-itching agents, like crotamiton or lauromacrogols. These may hep to soothe itching more immediately, as well as moisturising your skin.

Medication

Can hormone replacement therapy help with menopausal itchy skin? We look at the evidence. We’ll also explain how antihistamines could help with short-term relief.

Hormone replacement therapy (HRT)

Hormone replacement therapy (HRT) uses gels, skin patches or tablets to replenish oestrogen and other reproductive hormones like progesterone that have been lost due to menopause.

It’s an effective treatment for many of the most common menopause symptoms, including hot flushes and night sweats.

Anecdotally, HRT seems to significantly help some women with itchy skin, and research suggests that certain types of HRT can indeed improve aspects of skin health that contribute to pruritus.

Oestrogen-based HRT has been shown to reduce water loss through the skin, reverse collagen loss due to menopause and increase skin thickness.

Studies have also linked combined oestrogen and progesterone HRT to an increase in the production of sebum and other natural oils that help lubricate your skin. However, oestrogen-only HRT appears to reduce sebum levels, showing that there’s still a lot we don’t know about the complex relationships between hormones levels and certain menopause symptoms. 

If you’re interested in trying HRT, speak to your doctor or look for an online prescription service.

Antihistamines

Histamines are chemicals released by your immune system that can cause itching. Antihistamine tablets can help to supress this reaction.

If your itching is causes by an irritant, such as the chemicals in a soap or cosmetic, certain antihistamines may help.

Because scratching can stimulate nerves that lead to the release of histamines, antihistamines can also help you to break the cycle of itching and scratching.

Experts recommend only using non-drowsy antihistamines for itchy skin as those that make you drowsy are not thought to be as effective.

While antihistamines can be helpful in relieving itchy skin in the short-term, they’re not generally recommended for continued long-term use.

Vitamin supplements

While there are few supplements that have been categorically shown to improve menopausal itchy skin, certain vitamins do show promise.

A review of multiple scientific studies suggests that certain vitamin supplements, including vitamin D, vitamin E, vitamin B12 and niacin (vitamin B3), may help with chronic pruritus symptoms to some extent.

The review cites their anti-inflammatory properties, and their ability to help regulate your immune system and improve the health of your skin barrier.

Another review of studies found that vitamin D supplements in particular were linked to a significant improvement in the severity of pruritus symptoms.

However, in both cases the authors of the reviews were clear that more research is needed before it’s possible to say just how effective these vitamins might be and who they might benefit most.

Probiotics for menopause symptoms

Probiotic supplements contain friendly live bacteria that can improve the health and balance of your gut microbiome. Specific strains of probiotics, like those in Better Gut, have been shown to boost the functioning of your estrobolome, the part of your gut microbiome that recycles oestrogen to be reused around your body.

These bacteria can reduce inflammation, strengthen your immune system and help to manage other symptoms that could make itchy skin worse, such as hot flushes and night sweats.

Researchers have shown that the strains of probiotics in Better Gut can improve:

• hot flushes and night sweats
• mood and symptoms of anxiety and depression
• brain fog and mental fatigue
• sleep quality
• bloating and constipation
• vaginal health
• bone density and osteoporosis risk
• healthy weight maintenance

Simple lifestyle changes

The following are expert lifestyle tips that could help to manage skin dryness, irritation and itchiness:

• Use low-pH moisturisers every day, and especially after washing
• Take shorter baths and showers, and try not to have the water too hot
• Avoid high-pH soaps that dry or irritate your skin
• Keep your nails short so you damage your skin less when you scratch
• Wear loose, light clothing
• Keep your home at a comfortable temperature
• Try using a humidifier in your home

Does menopause itching go away?

Some women going through perimenopause find that certain symptoms start to improve as they get closer to menopause. That may be because these symptoms are caused by the fluctuations in hormone levels that come with perimenopause, rather than simply low oestrogen.

However, that may not be the case when it comes to menopausal itchy skin, which continues to be a common symptom for many women after menopause. You’re also more likely to have dry skin, one of the main causes of pruritus, as you can get older.

So while some women may find their itchy skin gets better by itself, others may not. The good news is that, either way, some of the treatments and lifestyle changes we’ve discussed above could help you manage your itchy skin so that it becomes less bothersome.

Summary

Itchy skin, also known as pruritus, is a common symptom of perimenopause and especially postmenopause.

Reduced oestrogen levels can lead to a loss of collagen and other substances that help maintain a healthy skin barrier. This in turn can result in water loss, dryness and increased sensitivity to irritants.

Scratching your skin can damage it, or cause a histamine reaction, leading to a cycle of irritation and itchiness. Short-term use of non-drowsy antihistamines could help with this.

Some forms of hormone replacement therapy can increase the production of collagen and natural oils, thickening skin and reducing water loss.

Low-pH moisturising creams high in lipids can help to repair your skin barrier and keep it hydrated.

There’s also some evidence that taking vitamin D, E and B supplements could reduce pruritus symptoms.