Menopause Itchy Skin: Causes, Remedies, & Relief Tips

While menopause marks the end of menstrual periods, the hormonal shifts that come before and after it can affect so much more than your cycle, including your skin. One surprisingly common (and often frustrating) symptom is itchy skin. This can show up as mild irritation, random bouts of itchiness, or, in some cases, a persistent, hard-to-ignore itch that seems to have no cause.

You might also notice familiar skin issues flaring up or new ones appearing—think overall dryness, eczema, or even itchy acne.

In this article, we’ll break down why itchy skin happens during menopause, what’s going on beneath the surface, and how to support your body through these changes.

We’ll also cover real, doable ways to get relief, from lifestyle shifts like diet and exercise to natural remedies, supplements, and when to consider options like topical creams or hormone replacement therapy (HRT). Because understanding your body is the first step to feeling better—and yes, that includes your skin.

Itchy skin during menopause: What to expect

Itchy skin can show up at any point in life, but it’s especially common before, during, and after menopause. Most commonly, women feel a general irritation and discomfort all over the skin, often described as a nagging and constant annoyance. 

A survey of women going through menopause found that 72% noticed changes to their skin during perimenopause or menopause—and nearly half felt they weren’t prepared for it. So, let’s break down what’s happening beneath the surface and why your skin might suddenly feel different, so you can feel more in control of these changes.

Besides just general dryness and itching, during menopause, you might also notice certain skin conditions showing up for the first time or getting worse, including:

• Dry skin: Dry skin is common in postmenopausal women due to the decline in estrogen, which weakens the skin barrier and increases moisture loss. Research shows that hormonal changes during menopause can weaken your skin’s natural barrier, making it easier for dryness and irritation to sneak in.
• Eczema: Eczema-like rashes are fairly common during menopause. This is largely due to declining estrogen, which again weakens the skin’s protective barrier and also increases water loss through your skin, making it more prone to irritation and inflammation.
• Acne: Menopausal acne is often linked to lower estrogen, but also the change in the ratio of androgens to estrogen. Having more androgens can trigger more oil production and breakouts. Research suggests these hormonal shifts are a key factor in menopause-related skin changes.

Dr. Karen Mann, Medical Director at Noom and menopause specialist, adds, “It’s important to remember that these skin changes aren’t just cosmetic; they can significantly impact your quality of life. Understanding the ‘why’ behind them, particularly the role of hormones, is empowering.”

Itching skin during menopause: Commonly affected areas 

While menopausal itchy skin can hit anywhere, some spots are more commonly affected. These include:

• Face, neck, and chest: These areas are frequently exposed and have thinner skin, making them more likely to get dry and irritated, especially with low estrogen levels.
• Arms and lower limbs: Like your face and neck, these areas often have more estrogen receptors and are exposed to the environment.
• Genital areas: The vulva and vagina are often affected by itching, dryness, and irritation. That’s because this is where there are many estrogen receptors that have fewer hormones during menopause.

Itchy skin during menopause: Causes & risk factors

Itchy skin during menopause often comes down to a combination of hormonal shifts, skin barrier changes, and even your environment or daily habits. But there’s more to the story—some underlying health conditions can show up or worsen during this time, adding to that irritating itch.

Let’s break down the most common causes and risk factors so you can better understand what’s triggering the itch—and what you can do about it.

The role of estrogen in skin health

During menopause, your body stops producing as much of the hormone estrogen. When estrogen levels drop, it affects a lot of areas in the body, particularly the skin, which is sensitive to hormonal changes. 

Think of estrogen as an important messenger that helps your skin stay healthy. It keeps your skin hydrated, supports the production of key proteins like collagen and elastin that keep it firm and smooth, and helps your oil glands make natural oils to keep your skin soft.

As your body produces less and less estrogen during perimenopause and menopause, your skin goes through changes that can lead to issues like itchiness or increased dryness.

“Estrogen is a superstar for skin health,” says Dr. Mann. “Its decline impacts everything from hydration to elasticity, which is why skin concerns are so prevalent during menopause. It’s a foundational piece of the puzzle.”

When your skin has less estrogen than it used to, you may notice other changes:

• Less collagen and elastin: Collagen, a protein that gives your skin strength and structure, starts to decrease during menopause. This makes your skin appear more hydrated and firm. A study showed that collagen content might fall by up to 30% in the first five years after menopause. 
• Less moisture and oil: The glands that make your skin’s natural oils (sebum) and sweat start to shrink during menopause, leading to a noticeable drop in moisture. This dryness can be a big reason why your skin feels itchy. Estrogen also directly helps your skin maintain hydration.

Weaker skin barrier: Your skin’s protective outer layer gets weaker, meaning more water escapes (this is called transepidermal water loss, or TEWL). This makes your skin more open to irritants, allergens, and inflammation from the outside world. Plus, as you age, your skin’s surface pH becomes less acidic, which slows your skin barrier’s repair process.

Underlying health conditions 

A new itch can also be a sign of other health issues happening in your body during menopause. Some skin conditions, often tied to your immune system, are more common or can be triggered in perimenopausal and postmenopausal women. These include:

Lichen sclerosus: This is a long-term inflammatory skin condition that mainly affects the genital and anal areas. It causes really stubborn itching and irritation, and can even change the structure of the vulva. It’s sometimes linked to autoimmune issues and can run in families. While the exact cause isn’t fully understood, research suggests that declining estrogen levels during menopause may contribute to its development. 

• Lichen planus: An autoimmune condition affecting skin and mucous membranes that can cause a lot of discomfort and permanent changes, often starting around perimenopause.
• Eczema-like rashes: Things like allergic contact dermatitis and eczema are frequently reported in this age group.

Other causes of skin itchiness in menopause 

While dropping estrogen is the main reason for skin changes during menopause, itchy skin can come from a variety of sources. Natural aging, other health conditions, certain medications, and your environment and daily habits can all play a part or make the itch worse.

People may also experience itchiness during menopause because of:

• Medication side effects: Taking multiple medications, which is common for older adults, can sometimes lead to itchy skin. Many drugs are known to cause itching, so it can be tricky to pinpoint the exact reason if you’re on several at once. 
• Environmental conditions: Cold, dry air, extreme temperatures, and too much time in water can all deplete the skin’s moisture, making dryness and itching worse.
• Harsh products: Using harsh soaps, things that can dry out your skin, and scented skincare often can strip your skin’s natural oils and irritate its already weakened barrier, leading to more itchiness.
• Clothing: Some fabrics, like wool or synthetics, and tight clothes can irritate sensitive skin and make itching worse.
• Sun exposure: Those strong UV rays from the sun can further irritate dry, itchy, or sensitive skin, and even speed up skin aging.
• Stress: Feeling stressed can trigger or worsen various skin issues, like eczema, by messing with your skin’s barrier and affecting your immune system. Long-term stress, or chronic stress, can really impact your immune system and make existing skin conditions flare up.

How to prevent itchy skin during menopause

Since so many things can cause skin to be itchy during menopause, effective management means taking a holistic approach to finding personalized strategies that actually bring relief.

First, let’s take a look at what you can change in your day-to-day life that can help. Changing your diet, drinking more water, incorporating movement, and improving stress and sleep can all help. 

What to eat and drink to prevent itchy skin: Dos and Don’ts

Your diet can play a surprising role in how itchy your skin feels. Nutrient-poor eating patterns—especially those high in sugar, processed foods, and unhealthy fats—may trigger inflammation and weaken the skin’s protective barrier. This might make your skin more prone to dryness and irritation. The good news is that some foods can support your skin from the inside to benefit what you see and feel on the outside. 

Do: Drink plenty of water. Making sure you’re well hydrated boosts skin moisture and resilience, while dehydration can increase roughness and itchiness.

Don’t: Eat foods or drink beverages that are high in saturated fats, refined sugars, and processed additives. These can damage skin structure, increase dryness, and exacerbate inflammation.

Do: Eat a balanced diet that supports healthy skin. Consuming nutrient-rich foods—like fruits, vegetables, omega-3 sources, and antioxidants—supports collagen production, reduces oxidative stress, and helps maintain an intact skin barrier. 

A review found that nutrients and plant-based compounds in certain foods play an important role in keeping your skin healthy and protected. The following foods have vitamins and minerals that may make a difference in how your skin looks and feels:

• Sweet potatoes and carrots – Packed with carotenoids like beta-carotene, these help support skin hydration, protect against UV damage, and promote a healthy glow.
• Almonds and sunflower seeds – A great source of vitamin E, these help reduce inflammation and protect your skin’s natural oils, keeping it soft and resilient.
• Kiwis, oranges, and bell peppers – These vitamin C–rich foods help boost collagen production, improve skin hydration, and strengthen your skin barrier.
• Fatty fish like salmon or mackerel – Loaded with omega-3s, these support skin elasticity, help calm inflammation, and improve dryness or itchiness.
• Lean eats, tofu, nuts, and seeds – These collagen-building foods provide essential amino acids and nutrients like zinc and copper that help maintain your skin’s structure and firmness.
• Dark chocolate (70% cocoa or higher) – Offers polyphenols and antioxidants that protect your skin from environmental stress and support healthy aging.
• Green tea – A natural source of flavonoids that help protect collagen, reduce inflammation, and support overall skin health.

Don’t: Drink too much alcohol. Drinking alcohol can cause skin dehydration, which weakens the skin barrier and makes it more prone to dryness and irritation. Alcohol also widens blood vessels, which can trigger flushing and itching, especially in people with sensitive skin conditions like rosacea, eczema, or psoriasis. In some cases, alcohol may lead to histamine release, which looks like an allergic response that causes itching or hives.

Exercising to manage and prevent itchy skin 

We often think of exercise as something we do for our heart, muscles, or mood—but it turns out, your skin benefits too. Moving your body gets your heart rate up, which increases blood flow and expands your capillaries and arteries. That improved circulation means more oxygen and skin-friendly nutrients get delivered to your skin, helping it stay nourished and healthy.

Regular movement can also help lower levels of cortisol, your body’s main stress hormone. High cortisol over time can contribute to skin issues like inflammation, dryness, or breakouts. Plus, exercise helps reduce oxidative stress—the damage that happens when your body has too many harmful molecules called free radicals floating around. Too much of that stress can affect your skin, making it more prone to dryness, irritation, or premature aging.

You don’t have to take up running to get these skin benefits. Even small amounts of movement—especially when you find something you enjoy—can help keep your skin (and your stress levels) in better balance.

For general health (and glowing skin), experts recommend aiming for:

• At least 150 minutes of moderate-intensity aerobic activity per week—things like brisk walking, cycling, swimming, or dancing.
  
• Plus, muscle-strengthening activities at least twice a week, like lifting weights, using resistance bands, or bodyweight exercises.
  

And remember, all movement counts. Even short bursts of exercise can boost circulation and help your skin get the oxygen and nutrients it needs.

Need ideas to get started? Check out Noom’s blog with 20 ideas for joyful movement or explore our tips for morning motivation, so you can feel those exercise benefits all day long.

Note: While movement has tons of benefits for your body and skin, it’s also true that for some people, certain types of exercise can temporarily make itchiness worse. That’s because your body naturally responds to exercise with things like sweating, increased blood flow, and a release of histamine—all of which can sometimes trigger or intensify that itchy feeling, especially if your skin’s already feeling sensitive.

Swimming in pools is another one to watch—chlorine can dry out your skin and potentially make itching worse for some people.

Treatments for itchy skin during menopause

When your skin just won’t stop itching, sometimes you need fast relief to feel better in the moment. Skin creams and moisturizers, emollients, and other treatments don’t address the root cause of the itch, but they can help calm your skin and manage symptoms.

Here are a few simple ways to soothe itchiness when it strikes:

• Apply creams or moisturizers – Over-the-counter hydrocortisone cream can help take the edge off itchiness. You can also use moisturizers to lock in hydration, especially right after showering or bathing when your skin is still slightly damp.
  
• Emollients – In addition to regular moisturizers, there’s also a specific type called emollients. These can lock in hydration, draw moisture into the skin, and help repair the skin barrier. Look for products that include ingredients like ceramides, glycerin, and petrolatum for the best results.
  
• Cool compresses or baths – Applying a cool compress or taking a cool bath can ease that itchy feeling. Interestingly, research suggests that a warm bath about 1 to 2 hours before bed may also help reduce nighttime itching by promoting heat release and improving sleep. Just be sure to keep baths short and moisturize afterwards to avoid drying out your skin.
  
• Use a humidifier – Dry air, especially during the winter or in heated spaces, can make itchy skin worse. Using a humidifier adds moisture to the air, which can help keep your skin more comfortable.
  
• Try wet wrap therapy – For stubborn itch or conditions like eczema, applying a moisturizer and then covering the area with damp gauze or a lightweight fabric can boost hydration and calm irritation. This method works especially well at bedtime when your skin has time to soak it in.
  

The key is listening to your body and having a few go-to strategies ready for when your skin needs extra support.

Other things to keep in mind

Because our skin changes as we age, we need to take care of it differently. You can help your skin feel its best by following these tips from the American Academy of Dermatology:

• Prioritize sun protection: Use sunscreen, wear protective clothing, and avoid the sun during peak hours (10 a.m.–4 p.m.). Avoiding sunburns is important to keep your skin healthy.
• Dress with intention: Loose, breathable fabrics like cotton or silk are less irritating and help prevent overheating, which can trigger itching.
• Choose products wisely: Using fragrance-free shampoos, conditioners, moisturizers, and other products may help avoid irritation that makes you feel red and itchy. 

Vitamins and supplements for itchy skin during menopause

If your skin just won’t stop itching, certain vitamins and supplements might help calm things down. Most of the research focuses on itching from eczema, not menopause, but there could be some overlap. Here’s what the studies say about how these nutrients might help ease the itch:

Vitamin/supplement	How it helps itching	Quality of evidence
Omega-3 fatty acids	Research shows that vitamin E (both oral and topical) helps reduce eczema flare‑ups due to its antioxidant and anti‑inflammatory action	Most of the benefits found in the studies are for people with eczema (atopic dermatitis). This hasn’t been studied specifically for menopausal itch
Omega-3 fatty acids	Some clinical studies report that supplementation with omega‑3s reduces eczema severity, dryness, inflammation, and itchiness in children with eczema, but results are inconsistent. For itching associated with kidney disease, double‑blind trials in dialysis patients showed itch scores dropped significantly after omega‑3 supplementation	This supplement has mostly been studied in children and people with kidney disease
Vitamin D	Low vitamin D levels have been associated with increased eczema severity. Vitamin D supplementation may help improve immune function and make symptoms like itching less severe	Supplementing with vitamin D to help with eczema and allergies still needs further research
Vitamin B12	Vitamin B12 has an anti-itching effect, and its ingredients help support nerve function	Studies are about chronic itching and not menopause-related itching
Vitamin B3 (Niacinamide)	Vitamin B3 decreases inflammation and reduces oxidative stress, both of which happen in people with chronic itching. Niacinamide is known to help with skin hydration, which is important for helping itches that stem from dry skin.	Results can vary based on the dose, type, and length of supplementation, so the results are not one-size-fits-all.

When to get professional help for itchy skin during menopause

While you can often manage menopausal itchy skin with lifestyle changes and over-the-counter options, sometimes people need additional help. Knowing when to get professional medical help is key, especially if your itching is severe, won’t go away, or comes with other worrying symptoms. This could point to an underlying condition for an expert to look at.

It’s time to consult a healthcare provider if you experience:

• Rashes, visible skin damage, or painful cracks in the skin.
• Unusual vaginal discharge or bleeding after menopause.
• Symptoms lasting longer than two weeks without improvement, despite at-home remedies, or if the itching is significantly impacting your sleep or daily life.
• Vulvar itches should be evaluated if they last more than a few days.  Lichen sclerosus can be associated with vulvar cancer, and earlier diagnosis and treatment are crucial. Other vulvar issues, like candida (yeast infections), need specific medical treatment beyond anti-itch remedies that a provider can prescribe.

“Don’t hesitate to seek professional advice if your itching is persistent or severe,” says Dr. Mann. “While many cases are manageable with self-care, a medical evaluation can rule out other conditions and ensure you get the most effective treatment for your specific needs.”

Signs of an emergency when you should seek immediate attention are:

• Itching combined with swelling in the lips, tongue, or face, tightness in the chest or throat, or trouble breathing, which could indicate a severe allergic reaction (anaphylaxis).
• Itching is accompanied by a general feeling of being unwell or other worrying symptoms affecting the whole body.

Medical treatments and therapies for menopausal itching 

If lifestyle tweaks aren’t cutting it, there are medical treatments that can help ease menopausal itch. Some people find relief with over-the-counter options like moisturizers, while others need prescription treatments, especially if the itch is persistent, intense, or tied to things like nerve sensitivity or shifting hormones. The key is finding the right level of care based on what’s actually causing your symptoms.

Non-prescription	How it helps
Hydrocortisone (1%)	Reduces redness and itching on irritated skin with lotions, creams, or ointments. However, because it is a topical steroid, it shouldn’t be used long-term unless directed by a medical provider.
Antihistamines (like Benadryl)	Calms allergic reactions and helps stop the itch through creams or pills.
Oatmeal baths	Soothes dry, itchy skin and reduces inflammation with a hydrating bath.
Moisturizers (emollients)	Locks in moisture and helps repair dry, irritated skin with creams, ointments, lotions, or emollients.

Prescription	How it helps
Stronger steroid	Creams, lotions, or ointments prescribed by a provider to treat
Creams	Stubborn rashes, rashes that cover a large part of the body, and vulvar dermatoses like lichen sclerosus. These are prescribed when OTC options fail.
Vaginal estrogen (cream, ring)	Relieves vaginal dryness and itching caused by low estrogen levels.
SSRIs	Prescription pills that help reduce chronic itching by calming nerve sensitivity.
Gabapentin	Pills that help relieve hot flashes and nerve-related itching.

Not all itching has the same cause, so different treatments work in different ways. Some reduce inflammation, some numb the area, and others calm nerve signals. That’s why it’s important to find the right treatment for your specific kind of itch with the help of a doctor.

Can hormone replacement therapy help relieve menopausal itching?

Hormone replacement therapy (HRT) can help improve menopause-related skin changes, but it’s typically not prescribed for skin concerns alone. HRT is an FDA-approved treatment for symptoms of genitourinary syndrome of menopause (GSM), including vaginal dryness and itching, as well as hot flashes and night sweats.

If you’re experiencing symptoms like hot flashes or night sweats along with noticeable skin changes, your provider may consider HRT as part of a broader treatment plan. HRT works by replenishing the estrogen your body produces less of after menopause, which can contribute to drier, more easily irritated skin. Depending on your symptoms, HRT may be prescribed systemically (through pills, patches, or gels) or locally (with vaginal creams or rings).

While most people don’t start HRT specifically for skin benefits, research suggests it may help with issues like dryness, irritation, and a weakened skin barrier. Here’s what the science says about how HRT can improve menopause-related skin itching:

• A study on postmenopausal women analyzed their outer skin layer for moisture retention. In women using HRT, their moisture matched that of premenopausal women, while untreated women had significantly reduced levels. These HRT users also had lower water loss, meaning better skin barrier function. 
• A clinical trial reported that systemic HRT increased skin thickness, collagen content, elastin, and hyaluronic acid.
• A study showed that HRT led to increased skin thickness and hydration, which can decrease itchiness. 

Because of all these benefits, talk to your doctor to see if HRT is an option for improving your skin health during menopause.

Frequently asked questions about itchy skin during menopause

What is the best lotion or cream for menopause itching?

Many options can help relieve itchiness that comes from environmental exposures, lifestyle, stress, or other factors. Ingredients like ceramides, niacinamide, urea, and hyaluronic acid are popular for helping with moisturizing dry skin. For menopause specifically, topical estrogen creams on the face help improve skin thickness, hydration, and reduce itching by replenishing lost estrogen. Topical estradiol can help with itching on the vulva and vaginal itching. 

How is menopause itching related to hot flashes?

Hot flashes and night sweats—two of the most common menopause symptoms—can make you sweat more than usual. But when that sweat dries, it can actually leave your skin feeling even drier and more irritated, making the itch worse.

Why does my skin feel itchier at night?

Menopausal itchy skin often feels worse or is more noticeable at night. This nighttime flare-up can be due to a few things: natural hormone shifts throughout the day, more water escaping your skin while you sleep, and simply being more aware of skin sensations when you’re not distracted during the day. Your skin is more permeable at night, and blood flow to the skin increases at night, which can further irritate the itch.

Find relief from itchy skin during menopause with Noom

Managing menopausal itchy skin takes more than one quick fix—it’s about caring for your whole body. Start with the basics: use gentle, fragrance-free skincare, take lukewarm showers or baths, stay hydrated, and fuel your body with nutrient-rich foods. Regular movement, stress management, and better sleep all support healthy skin, too. But sometimes, lifestyle changes alone aren’t enough. That’s where medical options come in. Over-the-counter, like hydrocortisone, or prescription creams can help soothe irritated skin. Hormone replacement therapy (HRT) may go deeper by replenishing estrogen, which can improve skin hydration, elasticity, and even collagen levels on the face. For genitourinary symptoms, vaginal estrogen can ease dryness in the vaginal and vulva. Since dryness can lead to itchiness, vaginal estrogen can be really beneficial.

Understanding what’s behind menopausal itchy skin—and treating both the symptoms and the root cause—can help you feel more comfortable and confident. While Noom’s HRT program isn’t designed to treat itchy skin specifically, Noom + HRT^Rx takes a whole-person approach to menopause by combining holistic hormone replacement therapy with Noom’s award-winning behavior change program. Together, they help ease common symptoms like hot flashes, mood swings, and stubborn weight gain—so you can feel more like yourself again.