If you've noticed your skin looking shinier, feeling more sensitive, or breaking out in the days before your period, you're experiencing what's known as "luteal phase face".
These visible changes, which can include extra oiliness, unexpected blemishes, puffiness, and dullness, happen because rising progesterone levels directly affect how your skin behaves during this phase of your cycle.
The good news? These skin changes are normal, temporary, and manageable once you understand why they happen and how to gently support your skin during this time.
Below, we’ll walk through what’s happening in the luteal phase, why your skin may behave differently, and how a nurturing skincare routine can help you feel more balanced, prepared, and connected to your body’s natural rhythm.
Luteal Phase Face Changes: 4 Signs
The luteal phase is the part of your menstrual cycle that starts right after ovulation and carries you all the way until your period starts. During this time, your skin can reflect the various menstrual cycle phases and symptoms.
As your hormones shift in this phase, you might notice oiliness, breakouts, puffiness, or redness appearing seemingly out of nowhere. These shifts are a common and expected part of the hormonal fluctuations that occur before your period. Understanding these patterns can help you better notice how you feel at different stages of the menstrual cycle. Here's a breakdown of what happens to your skin and what you can do to manage it.
1. Extra Oiliness and Shine
As progesterone rises, the skin’s natural oils may increase. That spike in oil production can make your complexion look shinier, especially in the T-zone (forehead, nose, and chin). Skin is likely to feel heavier or slicker, even if that’s not your usual pattern.
While it's tempting to fight this oiliness with harsh cleansers, stripping your skin can actually backfire by making your oil glands work overtime. Instead, use gentle, clean skincare with pH-balanced formulas to help maintain your skin's natural balance without triggering excess oil production.
Tip: Look for ingredients like niacinamide to help your skin tone look more balanced by supporting surface oil regulation, and non-comedogenic moisturizers to keep your complexion comfortable without weighing it down.
2. More Visible Blemishes
When extra oil combines with the mild swelling that often accompanies hormonal changes, it creates the perfect storm for trapped bacteria in your pores.
While blemishes affect most teens and often continue into adulthood for many people, you'll likely notice more spots popping up around your chin and jawline during this cycle phase.
Remember, these hormonal blemishes aren't a reflection of your hygiene habits; they're simply part of your cycle. Here's how to handle them with care:
- Use hydrocolloid patches: These blemish patches help cover spots and protect the surface of your skin, which can help prevent irritation from picking or rubbing
- Try targeted serums: Look for skincare with ingredients like niacinamide or azelaic acid to help your skin feel calmer and support an even-looking texture and tone
3. Increased Redness and Irritation
During the luteal phase, your skin becomes more reactive and sensitive than usual because the barrier becomes easily disrupted. During the mid-luteal phase, skin tends to lose more water than it does around ovulation, which can leave your moisture barrier more vulnerable and reactive. You may notice tingling with exfoliants or that the products you normally love suddenly feel too intense.
When this happens, it's your skin's way of asking you to slow down and simplify. Skip strong actives like retinoids or harsh acids, and instead focus on soothing ingredients like ceramides and glycerin that support and strengthen your skin's protective barrier.
4. Dullness and Texture Changes
Fluctuating hormone levels can slow cell turnover, leaving dead skin cells on the surface. Compared to other times in your cycle, your skin might appear tired or uneven. Here's how to handle them with care:
- Use mild exfoliants: imagine enzymes instead of harsh scrubs, to refresh the surface without causing irritation.
- Use cream or moisturizer: Adding a hydrating cream or moisturizer can help hydrate and visibly smooth the surface.
- Use a sheet mask: Using a mask with collagen or lightweight humectants can plump and brighten when your skin needs extra hydration.
Skincare and Supplement Support for Hormone Balance
Your skin deserves routines that shift with your cycle, especially during the luteal phase when skin may behave differently. Here’s how to adjust your skincare without making your routine complicated:
1. Start with a gentle cleanser
Avoid harsh formulas. A gentle cleanser helps cleanse your skin without disrupting your barrier.
2. Add calming support with a serum
Look for ingredients like:
- Niacinamide (improves the look of uneven tone)
- Azelaic acid (refines texture)
- Hyaluronic acid (boosts surface hydration)
- Salicylic acid (for gentle exfoliation and helping skin feel smoother)*
*Use only if your skin type tolerates it well; skip if your skin is more reactive this phase.
3. Keep moisture steady
A lightweight moisturizer helps strengthen the skin barrier, while a richer cream can comfort drier areas.
4. Support hormonal breakouts with hydrocolloid patches
Hydrocolloid patches help manage surface fluids and shield blemishes so you can avoid touching or picking.
5. Hydrate from the inside, too
Wondering how to balance hormones naturally? Eating nourishing foods like whole grains, fruits, and water-rich meals can support overall hydration and energy as your body moves toward the next phase.
Beyond topical care, a hormone balance supplement can provide foundational support for overall cycle health. These supplements contain vitamins and minerals chosen to support your body’s natural rhythms, which may help you feel more balanced throughout your cycle
For best results, combine them with consistent skincare, quality sleep, and effective stress management.
Sync Your Skincare with Your Cycle
The key to managing luteal phase face changes is understanding that they're temporary and completely normal, not a sign that something's wrong with your skin. Tracking your cycle with an app or simple calendar allows you to anticipate when these shifts will occur and plan accordingly. You can have spot treatments ready, prepare to simplify your routine, or add extra hydration exactly when your skin needs it most.
And if you’re ready to build a routine that syncs with those shifts, explore gentle, cycle-friendly skincare and spot-covering patches to support your skin’s comfort and hydration from ovulation through the luteal phase and beyond.
Sources:
- National Center for Biotechnology Information. Physiological Changes in Women's Skin During the Menstrual Cycle: A Scoping Review. https://pmc.ncbi.nlm.nih.gov/articles/PMC11703644/. Accessed on December 3, 2025.
- American Academy of Dermatology. American Academy of Dermatology issues updated guidelines for the management of acne. https://www.aad.org/news/updated-guidelines-acne-management. Accessed on December 3, 2025.
- National Library of Medicine. Menopause, Menstrual Cycle, and Skin Barrier Function https://pubmed.ncbi.nlm.nih.gov/40583043/. Accessed on December 3, 2025.
- National Library of Medicine. A 12-Week Randomized, Double-Blind, Placebo-Controlled Trial for the Efficacy and Safety of a Novel Nutraceutical for Mild-to-Moderate Acne. https://pubmed.ncbi.nlm.nih.gov/40321085/. Accessed on December 3, 2025.
- National Center for Biotechnology Information. Acne and Its Treatment. https://pmc.ncbi.nlm.nih.gov/articles/PMC8607999/. Accessed on December 4, 2025.
- National Center for Biotechnology Information. Azelaic Acid in the Treatment of Acne Vulgaris — A Double-Blind Placebo-Controlled Study. https://pubmed.ncbi.nlm.nih.gov/2475995/. Accessed on December 4, 2025.
- National Center for Biotechnology Information. Evaluation of a Hyaluronic Acid–Containing Topical Serum on Human Skin: Hydration, Tolerability, and Barrier Function. https://pmc.ncbi.nlm.nih.gov/articles/PMC8322246/. Accessed on December 4, 2025.
- National Center for Biotechnology Information. A 21‑Day Clinical Trial of Salicylic Acid Gel for Mild‑to‑Moderate Acne: Sebum Reduction, Improved Hydration, and Acne Severity. https://pubmed.ncbi.nlm.nih.gov/40682377/. Accessed on December 4, 2025