It’s day 2 of your period. Your energy is low and your skin feels dull. You just want to stay at home and watch TV. But suddenly, your period is over and you’re the happiest you’ve ever been. Your skin is glowy, smooth and ready for all the selfies. Cut to a few weeks later and things get a little dark. A pimple pops up at the worst time. You cancel all your plans to binge skincare tutorials. How do we know this? Because we know that hormones subtly influence your skin throughout your cycle, every single month, without fail. That’s why adjusting your skincare routine to your menstrual phases (aka cycle-synced skincare) is pure genius!
When you learn to communicate with your skin differently through the different phases of your cycle and understand its changing needs, you can start to adapt your skincare to what will actually work.
So, let’s time-travel through your cycle and see how to tweak your skincare for every phase.
First, Let’s Understand The Skin And Hormone Connection
Your menstrual cycle is like a symphony where your hormones (estrogen, progesterone and testosterone) are the notes that shape how the whole piece plays out.
Estrogen is basically your skin’s BFF. If it had an Instagram, it’d be a famous skincare guru with millions of followers. Why? Because it helps your skin produce more collagen, keeping it plump and strong. Research has found that collagen synthesis in skin cells can go up by a whopping 76% in response to estrogen. And that’s not all. A study showed that it also boosts hyaluronic acid content by up to 70%, which keeps your skin dewy, hydrated and elastic.
Estrogen levels rise right after your period (the follicular phase) and stay high until around day 14 (ovulation). So, this is usually when you’re glowing the most. Yay!
But every story has a villain. For your skin, there are two — progesterone and testosterone. They aren’t exactly your skin’s biggest cheerleaders. All they really do is activate your oil glands to release, yep, you guessed it, more oil. The result? Clogged pores and breakouts. So, when their levels are high, usually in the days leading up to your period (luteal phase), you can expect acne and inflammation.
Want to understand the different phases of your menstrual cycle a little better? Here’s a guide!
Now, Let’s Build Your Cycle-Synced Skincare
Here’s how to match your routine to each phase of your cycle for skin that feels cared for just right!
Menstrual Phase (Day 1-5)
During your period, both estrogen and progesterone are at their lowest, which means very little skin hydration and a weakened barrier, basically defenseless skin. So, this is the time to go easy on it. Your skincare should be soothing, hydrating and protective.
Step 1: Cleanse Gently
Skip the harsh cleansers or strong actives, and go for a gentle, non-soap cleanser that removes dirt without stealing your skin’s natural oils.
Step 2: Hydrate with Hyaluronic Acid
Right after washing, while your skin is still damp, put on a hyaluronic acid (HA) serum to pull in all the moisture. Research shows that HA can hold water up to 1000x its own volume, making it the perfect choice for hydrating the skin during this dull phase.
Step 3: Moisturise Richly
Follow this up with a rich moisturiser packed with ceramides and humectants, like glycerin, to lock in the moisture and fortify the skin barrier. Ingredients like aloe vera and chamomile are an excellent pick for this period, too. They’ve anti-inflammatory properties that calm, soothe and plump up your skin.
Follicular Phase (Days 6–14)
Right after your period, your skin’s bestie, estrogen, starts its climb again (thank god!). It hits reset on the period dullness by replacing old cells with fresh, healthy ones. It’s kinda like Diwali cleaning but for your skin. It also hits play on the collagen and hyaluronic acid production. The result is improved elasticity, a more even tone and a vibrant, healthy look.
Step 1: Cleanse Smartly
Your skin is at its strongest in this phase, but don’t go overboard with harsh scrubs or soaps. A gentle foaming or gel-based cleanser is just fine.
Step 2: Exfoliate with Actives
Since your skin is at its most resilient (less likely to get irritated or dry out), this is the perfect time to bring out the heavy-hitters, aka the active ingredients. Go for chemical exfoliants like alpha-hydroxy acids (AHAs), which include glycolic acid, lactic acid or mandelic acid.
But remember, exfoliation is best done 2-3 times a week, not daily.
Step 3: Level-up with Retinoids
This is also a great window to introduce or increase the use of a gentle retinoids. These are powerful chemicals that speed up cell turnover but often cause skin peeling or redness. But right now, your skin barrier is at its strongest, so it can handle them better. Using retinoids in this phase can improve skin clarity and texture, turning your already good skin into next-level glow.
However, they can sometimes clash with exfoliants. So, it’s best to alternate. Exfoliate one night, use retinoids the next. Never pile them on together.
Step 4: Seal with Moisture
Even in your glow phase, hydration is key. A lightweight moisturiser with ceramides, peptides or hyaluronic acid will lock in all that goodness while keeping your barrier stronger than ever. It’s especially important after exfoliation or retinoids.
The Ovulation Phase (Days 14–18)
This is the climax of your skincare fairytale. Your estrogen levels are at their absolute highest, making your skin look vibrant and ready to soak up all the compliments. But plot-twist! As estrogen peaks here, so does testosterone. And you know the drill, more testosterone = more oiliness, which can lead to congested pores. But worry not, cycle-synced skincare means we’re prepared for it all.
Step 1-4: Same as the follicular phase, but opt for lightweight, oil-free moisturizers and non-comedogenic cleansers.
Step 5: Oil Control
The goal now is to also proactively control excess oil. The solution is to bring in niacinamide, as it helps regulate sebum production and minimizes the appearance of pores. Research has found that 2% niacinamide can reduce oil production by 21%. For someone struggling with oily skin, this ingredient is a gem.
The Luteal Phase (Days 19–28)
This is the most chaotic point in the cycle for your skin (and for you, because PMS). Think of it as the villain’s arc with high levels of progesterone bringing in increased oiliness, congestion and the much-dreaded breakouts.
The mission for cycle-synced skincare now? To cleanse, clarify and calm your skin without stripping all of the oil.
Step 1: Cleanse with BHA
A gentle cleanser containing salicylic acid is your secret weapon. This ingredient is a beta-hydroxy acid (BHA), which is like a tiny, oil-loving explorer that can penetrate deep into your pores to dissolve oil and fight congestion from the inside out.
Step 2: Detox with Clay
You can detox with a clay-based mask 1-2 times a week to help draw out impurities. It keeps your skin feeling fresh during this hormonally sensitive phase.
Step 3: Spot Treat with Nua
Now, time to tackle the pimples that just won’t quit. For them, Nua’s pimple patches are just perfect. They have hydrocolloids that work overnight to gently suck out excess oil and pus. Plus, they also have salicylic acid, which speeds up healing, helping prevent infection and scarring.
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Step 4: Soothe with Actives
To soothe the inevitable redness and irritation of acne, reach for serums containing calming, anti-inflammatory ingredients like niacinamide and azelaic acid.
Step 5: Moisturise & Protect
Even if your skin feels oily, hydration is non-negotiable. Finish with a moisturiser that balances oil and moisture, look for ceramides or hyaluronic acid. Don’t forget SPF during the day (in all phases) to protect your skin.
We actually have a dedicated piece on skincare during PMS, if you want to read more.
Don’t React. Protect.
If you think about it, you might realize that you’ve been treating your skin like it’s got a mind of its own. You only slap on stuff when pimples, redness or dull patches scream for attention. But the reality is that your skin actually follows a rhythm, and that rhythm is your menstrual cycle. Once you start paying attention to that, you can switch from panic-filled reactive skincare to a more proactive routine. That’s what cycle-synced skincare is all about. It helps you tweak your routine to match your hormones so your skin gets exactly what it needs, when it needs it.
Have you found an ingredient that does wonders for your skin during one of the menstrual stages? If yes, drop it in the comments, we’d love to know!
