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5 Top Nutrients for Hair and Skin Support During Perimenopause

Perimenopause is characterised by the steady decline in oestrogen that happens as the ovaries slowly stop ovulating. One of the first things this can affect is the health of women's skin and nails. Lower oestrogen triggers an increase in the production of different reproductive hormones called androgens. Androgens shrink hair follicles, resulting in hair loss on the head, they can lead to thinner hair and drier skin. This blog details nutrients that can support and maintain healthy hair and skin. 

Omega-3 Essential Fatty Acids

Omega-3s are healthy fats found in fish, seafood, and plant foods like walnuts, flax seeds, hemp seeds, and chia seeds.

Omega 3’s are known to improve skin barrier function. Studies have shown consumption of Omega-3 rich foods may help soften rough, dry skin and have a soothing effect on irritation and dermatitis. The anti-inflammatory properties of omega-3's have been shown to help reduce the effects of skin ageing as swell as reduce acne. Many women suffer from acne breakouts during perimenopause.


Methylsulfonylmethane (MSM) is a sulfur-containing compound, which naturally occurs in plants and animals, but can also be made into a dietary supplement that can be taken. 

MSM can act as a sulfur donor to keratin, meaning it can strengthen this protein and as a result, improve our skin health. Studies have also looked at if this can improve hair health too, results show it may improve hair density and thickness. 

*Always consult a healthcare professional or certified nutritionist before starting a new supplement


Zinc is a mineral that can be found in oysters, red meat, poultry, seafood, nuts whole grains, breakfast cereals, and dairy products.

Zinc is integral to the maintenance of normal hair and skin. Without sufficient zinc in our diet, our hair and skin can suffer. Zinc similarly to MSM can contribute to the formation of keratin and collagen, which are the building blocks of healthy skin and hair. 

Vitamin A

Vitamin A is a fat-soluble vitamin found in beef liver, fish oils, milk and egg. You can also get vitamin A from carotenoids found in carrots, tomatoes, sweet potatoes, leafy green vegetables and fruits, including mangoes, apricots, and plums

Vitamin A plays an important role in skin health. A diet rich in Vitamin A has been shown to help prevent cell damage and skin ageing. Vitamin A is another good nutrient for acne reduction. It has been found to regulate the amount of keratin our skin produces, and help prevent the mechanisms that lead to acne-causing blockages on the skin.


Adequate protein is essential for many functions and processes in the body; the maintenance of hair and skin being no exception. 

High protein foods can aid collagen production because they contain the amino acids that make collagen. This supports our skin and hair health. Glycine, proline, and hydroxyproline are the main amino acids that support collagen production. These can be found in meat, fish, eggs, dairy, legumes, and soy products. 


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