A Snapshot of Key Hormones That Impact Skin

Our bodies produce many hormones that fluctuate throughout the lifespan, these all can influence the way our skin reacts. While all individuals have different triggers and drivers of their conditions, there are some commonly known relationships between certain hormones and skin conditions.

Cortisol
Known as the stress hormone, cortisol helps regulate sleep, blood pressure, and stress responses. But chronic high cortisol from ongoing stress can cause acne, fragile skin, weight gain (especially around the face and belly), and hormone imbalances.

Testosterone
Not just a male hormone, testosterone supports muscle, bone, and libido in both sexes. In women, excess testosterone often linked to stress or PCOS, can cause jawline acne, unwanted hair growth, and irregular periods.

Oestrogen
A key female hormone important for fertility, bone and skin health. Oestrogen peaks mid-cycle, but when progesterone is low, “unopposed oestrogen” can worsen PMS, acne, and mood swings. During menopause, falling oestrogen causes dryness, thinning skin, and slower healing.

Progesterone
Produced after ovulation, it prepares the body for pregnancy and balances oestrogen. Low progesterone can increase PMS symptoms and fertility challenges.

The Gut’s Role in Hormonal Balance

The gut has a powerful influence on hormone balance through its role in digestion, detoxification, and the activity of the gut microbiome. Specific gut bacteria help break down and recycle hormones like oestrogen, ensuring they are properly regulated rather than building up or being excreted too quickly. This process, often referred to as ‘oestrogen recycling,’ helps maintain healthy levels of circulating hormones. When the gut is imbalanced it can affect this recycling process, leading to hormonal symptoms such as mood swings, fatigue, menstrual irregularities, and skin issues. 

Signs Your Gut-Hormone-Skin Connection May Be Out of Balance

●      Digestive issues (bloating, irregular bowel movements, reflux, food sensitivities)

●      PMS (mood swings, irritability, fatigue, bloating, breast tenderness, food cravings)

●      Skin flare ups (acne, rosacea, eczema, psoriasis, sensitivity)

●      Fatigue and brain fog

Simple ways to support your gut, skin and hormones from within

Nourish the gut:

Fibre supports detoxification and blood sugar balance: cruciferous vegetables, ground flax seeds, nuts and seeds, berries.

Fermented foods contain probiotics that support your microbiome: kefir, sauerkraut, kimchi, traditional greek yoghurt, kvass.

Bitter greens support digestion and liver function: rocket, kale, radicchio, watercress, mizuna, endive.

Balance hormones:

Manage stress (breathwork, meditation, yoga, walking, reading, time in nature)

Get quality sleep (7-9 hours)

Stabilise blood sugar (include protein and healthy fats at all meals and eat at regular intervals)

Targeted supplements (work with a qualified health practitioner)

Supporting your gut, skin and hormones externally

Choose simple, nourishing skincare free from endocrine and gut-disrupting chemicals—giving your skin the healthy foundation it needs to thrive. (Cough cough Friiskin is definitely my go-to for this.)

When to Seek Additional Support

• Irregular periods, hair loss, gut symptoms alongside skin issues

• Persistent acne or inflammatory skin conditions despite good habits

• When interested in targeted functional hormone or gut testing

For more support from Jette: