How Your Menstrual Cycle Affects Acne And What to Do About It

If your skin seems to follow its own frustrating cycle and is flaring up around the same time each month, you’re not imagining it. Many people with a menstrual cycle experience cyclical breakouts, especially around the jawline, chin, and cheeks.

Despite how common this is, the connection between our hormones and skin health is often overlooked in conventional advice! Instead, acne is treated as something to suppress or cover up, without understanding the underlying rhythm of the body.

Your skin is a messenger. And when we listen to what it’s saying, especially throughout your cycle, you can begin to work with your hormones instead of against them.

Let’s explore what’s really happening during each phase of your menstrual cycle and how it affects acne, why acne tends to appear when it does, and how you can support your skin naturally using the same methods Melanie shares with her clients at MW Skin Studio.

Luteal Phase (The Week Before Your Period)

When: Days 15–28 (roughly)

The luteal phase is the most common time for premenstrual breakouts, particularly along the jawline, cheeks, and chin. These are often the deeper, more cystic types of acne that can feel painful and linger for days.

What’s happening hormonally during this phase is complex. While both oestrogen and progesterone rise initially, progesterone dominates. But in many people, this balance tips too far creating oestrogen dominance relative to progesterone. At the same time, stress hormones like cortisol and prolactin may be elevated, which can make inflammation and oil production worse.

How to Support Your Skin During The Luteal Phase

This is the phase to go gently. Prioritise low impact movement, extra sleep, and calming practices that help lower cortisol like walking outdoors, journaling, breathwork, or simply having a slower morning.

Cravings may also show up here, which is actually your body attempting to collect fuel for your upcoming bleed. That means it’s not time to restrict or under eat! Instead, focus on nourishing meals that balance blood sugar and support energy. That’s healthy fats, quality protein, and fibre-rich carbs. For more information on exactly what foods and meals to eat during these different hormonal phases, please take a look at our E-Books here. 

To support your body in clearing excess oestrogen, give your liver a little love. Avoid alcohol where you can, reduce processed foods, and consider adding liver-supportive habits like castor oil packs, gentle saunas, or leafy greens with a bitter edge like rocket.

If your prolactin tends to spike (which may look like PMS, sore breasts, or heightened emotional sensitivity), Vitamin B6 can help bring balance - something Melanie often includes in her client supplement plans.

Ovulation Phase (Mid-Cycle)

When: Around Day 14

Ovulation may feel like the "glow" phase of the cycle, and for the lucky some, it is! But for others, this is when skin suddenly becomes oilier, more congested, or inflamed seemingly out of nowhere.

Here’s why: Oestrogen is at its peak, and testosterone rises slightly to trigger ovulation. For those of us that are acne prone, that small increase in testosterone can lead to more sebum production. And if your liver isn’t efficiently clearing excess oestrogen, that build up can trigger inflammation.

How to Support Your Skin During The Ovulation Phase

The key here is keeping your internal environment stable. That means avoiding alcohol, processed foods, and anything that overburdens the liver.

Liver supportive supplements like DIM (Diindolylmethane which is found naturally in cruciferous vegetables like broccoli, cauliflower, cabbage, etc) can assist in oestrogen metabolism and help reduce hormonal congestion. 

Blood sugar regulation remains important, especially around ovulation, when energy dips or sweet cravings might start creeping in. Rather than restricting, aim for balanced meals that include protein and healthy fats (are you noticing a pattern here?!), and try to enjoy sweet treats as dessert, rather than on an empty stomach. Swap refined carbs like white bread/pasta for wholegrains to avoid spikes and crashes that can worsen inflammation.

Ovulation is also a great time to check in with your skin routine as well. Gentle exfoliation or calming treatments can help manage increased oil and keep pores clear without over stripping.

Menstruation Phase (Your Period)

When: Days 1–7

During your period, hormones drop significantly. Both oestrogen and progesterone reach their lowest point, and for some, that sudden shift can make skin feel more sensitive, dry, or even more breakout prone.

You’re also losing iron and other nutrients through blood loss, and this depletion can affect the body’s ability to manage inflammation, regulate sebum, and repair the skin barrier.

And then there’s the physical stress of pushing through like exercising intensely, staying busy, and not giving your body the downtime it naturally needs during menstruation. This type of physical stress can trigger cortisol spikes and worsen acne in a very real, physiological way.

How to Support Your Skin During Your Period

This is your body’s rest and rebuild phase. Prioritise slow mornings, nourishing meals, and saying no when needed. It’s okay (and even encouraged!) to move more gently and protect your energy during your bleed.

From a nutrition perspective, focus on iron rich foods, leafy greens, and root vegetables. Bone broth can be really helpful, lentils, eggs, salmon, and beetroot are also excellent options here, as are herbal teas that support digestion and ease cramping.

Topically, the skin may need extra moisture and barrier support during your period. Keep skincare simple and soothing, and avoid introducing harsh actives unless your skin tolerates them well.

How Your Menstrual Cycle Affects Acne: Your Skin Is Part of the Bigger Picture

Your menstrual cycle isn’t something to fight or fear, it’s a beautifully complex rhythm that affects your entire body, including your skin. By learning to understand what’s happening during each phase, you can shift from reacting to breakouts to proactively supporting your skin and hormones.

If you’re struggling with cycle related acne, Melanie offers 1:1 Virtual Consultations where she’ll explore your cycle patterns, skincare routine, nutrition, and more - all to create a personalised plan that supports both your skin and your hormones.

BOOK YOUR CONSULTATION