What to Use for Vaginal Dryness During Menopause: A Comprehensive Guide to Reclaiming Your Comfort

Menopause marks the end of the reproductive years, and it often brings changes that can affect daily comfort. While many of the hallmark symptoms of menopause, such as hot flashes, night sweats, and mood swings, are widely discussed over coffee with friends or openly portrayed in the media, there is one highly common symptom that remains shrouded in unnecessary silence and stigma: vaginal dryness. For many women, this is one of the first menopause symptoms that changes day-to-day comfort, not just sex.

If you are experiencing a sensation of sandpaper where there used to be natural moisture (check out our moisturizing quench vaginal gel), or if intimacy has suddenly become a source of pain rather than pleasure, you are absolutely not alone. It can show up during exercise, when sitting for long periods, or even when wearing underwear that never used to bother you. In fact, research indicates that up to 80% of women will experience some degree of vaginal dryness during perimenopause and menopause (Source: The AGATA study). Yet, due to embarrassment or the misconception that this is simply an unavoidable part of aging, a staggering number of women suffer in silence, never bringing the issue up with their healthcare providers. A lot of women assume they just need to tolerate it. That part is simply not true.

The truth is, you do not have to endure discomfort, itching, burning, or painful sex. There are now more options for treating vaginal dryness than there used to be. Today, there are numerous highly effective, scientifically backed solutions ranging from natural lifestyle adjustments and daily topical moisturizers to specialized lubricants (our aloe lube) and prescription medical therapies.

This guide explains why vaginal dryness happens in menopause, what can improve dryness, and which options may help you feel more comfortable again.

To treat vaginal dryness well, it helps to understand what is changing in the body. The health, elasticity, and natural lubrication of your vaginal tissues are deeply dependent on the hormone estrogen.

During your reproductive years, estrogen plays a major role in keeping the vaginal tissues healthy. It ensures that the vaginal walls remain thick, highly elastic, and well-supplied with blood. Estrogen also stimulates the cervical and vaginal glands to produce a clear, lubricating fluid. This fluid is not only essential for sexual intercourse; it provides everyday basal moisture that keeps the vaginal environment clean, regulates the pH balance, and supports a healthy microbiome dominated by protective lactobacilli bacteria. This is why the dryness can feel physical in a very immediate way, even outside intimacy.

As you enter perimenopause (the transitional years leading up to menopause) and eventually reach full menopause (defined as 12 consecutive months without a menstrual period), your ovaries drastically reduce their production of estrogen. This sudden and sustained drop in estrogen triggers a cascade of physiological changes in the urogenital tract, a condition medically referred to as Genitourinary Syndrome of Menopause (GSM), previously known as vulvovaginal atrophy.

The change is hormonal, but the effect is mechanical too. When estrogen levels plummet, the vaginal walls become significantly thinner, paler, and far more fragile. Blood flow to the pelvic region decreases, reducing transudate (the fluid that passes through the vaginal walls to create moisture). Furthermore, the reduction in estrogen leads to a drop in glycogen in the vaginal tissues. Glycogen is the primary food source for healthy lactobacilli. Without enough lactobacilli, the natural pH of the vagina rises, becoming more alkaline. This shift not only exacerbates the feeling of dryness and irritation but also makes the vagina and urinary tract much more susceptible to bacterial infections and frequent urinary tract infections (UTIs).

The symptoms of GSM extend far beyond just feeling "dry." Women often report:

• A persistent itching or burning sensation in the vulva and vagina.

• A feeling of pressure or irritation, even when simply sitting down or wearing tight clothing.

• Dyspareunia, or pain during sexual intercourse.

• Light bleeding or micro-tearing of the delicate vaginal tissues after sex.

• Urinary urgency, frequency, or mild incontinence.

Understanding that these symptoms are the result of a documented physiological shift (not a personal failing or a permanent loss of your sexuality) is the first step toward finding relief. These changes are physical, which is why treatment can help.

A common and highly distressing question many women ask is: Does menopause cause you to not get wet anymore? The short answer is that menopause significantly changes how and when your body produces moisture, but it does not necessarily mean you will never experience natural lubrication again. It is essential to distinguish between two types of vaginal moisture: basal moisture and arousal lubrication.

Basal moisture is the everyday, background hydration that keeps your vulva and vagina comfortable as you go about your daily life. As explained earlier, this is the moisture that takes the biggest hit during menopause due to the loss of estrogen.

Arousal lubrication is the sudden increase in fluid that occurs when you become sexually aroused. During arousal, increased blood flow to the pelvic region causes fluid to seep through the walls of the blood vessels and into the vagina. Because menopause reduces the overall vascularity (blood vessel network) and thins the tissues, this physiological response slows down.

In your twenties or thirties, arousal lubrication might have occurred within seconds of feeling mentally turned on. During and after menopause, the physiological response time is often delayed. That delay alone can create stress, especially if no one has explained that it is common. You may feel mentally and emotionally highly aroused, but your body takes much longer to physically respond, or the volume of fluid produced is significantly less than it used to be.

This disconnect between the mind and the body can be incredibly frustrating and can lead to anxiety around intimacy. That mismatch can feel confusing at first because desire may still be there even when lubrication is slower. Many women mistakenly believe that because they are not getting wet, they must have lost their sex drive, or their partner might feel insecure, thinking they are no longer desired. It is vital to separate your libido (your desire for sex) from your body's mechanical lubrication process. A lack of wetness during menopause is a biological issue of blood flow and tissue changes, not a reflection of your sexual desire or your feelings for your partner.

By incorporating longer periods of foreplay to allow the body time to catch up, and by actively utilizing the right external moisturizers and lubricants, you can bridge this gap and continue to enjoy a deeply satisfying intimate life.

When deciding what to use for vaginal dryness during menopause, start with daily moisture support. A lubricant right before sex will not fix ongoing dryness on its own.

You need to rehydrate your private area through the consistent use of vaginal moisturizers. In other words, moisturizers help with baseline comfort, while lubricants help with friction in the moment.

Vaginal moisturizers are designed to be absorbed into the skin and tissues, binding to the cells to deliver deep, long-lasting hydration and promote tissue health. They are meant for regular use, typically every day or every few days, depending on the severity of your symptoms, regardless of whether you plan to be sexually active. This is one reason many women say the area feels better after a consistent week or two, not after a single use.

When choosing a moisturizer, the ingredient list matters. Because menopausal tissues are incredibly thin and sensitive, applying products filled with harsh chemicals can cause severe burning and further disrupt the delicate pH balance.

Key Ingredients to Look For:

• Hyaluronic Acid: This is the gold standard for hydration. Hyaluronic acid is a naturally occurring substance in the human body capable of holding up to 1,000 times its weight in water. When applied to the vulvovaginal area, it draws moisture into the tissues, plumping them up and providing significant relief from dryness. Clinical studies have shown that hyaluronic acid vaginal gels can be nearly as effective as local estrogen creams in relieving the symptoms of vaginal atrophy.

• Aloe Vera: Known for its highly soothing, anti-inflammatory properties, aloe helps calm irritated, burning tissues while providing gentle moisture.

• Vitamin E: A potent antioxidant that helps repair damaged skin barrier function and soothe micro-tears in delicate tissues.

Ingredients to Avoid:

• Glycerin: While common in many mainstream products, glycerin is a sugar derivative. In the vaginal environment, it can feed yeast, leading to recurrent yeast infections.

• Parabens and Phthalates: These synthetic preservatives and chemicals are known endocrine disruptors and can cause irritation.

• Artificial Fragrances and Dyes: The vagina does not need to smell like a tropical breeze. Fragrances are a leading cause of contact dermatitis and severe irritation in the vulvar region.

A Top Recommendation for Daily Care: If you are looking for a clean, highly effective daily option, the plusOne Quench Vaginal Moisturizing Gel is an outstanding addition to your wellness routine. As plusOne continues to pioneer female wellness and healthcare, they have formulated a lightweight, non-greasy gel specifically designed to help combat the discomforts of perimenopause and menopause.

The Quench Vaginal Gel leverages the power of hyaluronic acid to help replenish deep hydration where it is needed most. It is also enriched with soothing aloe and ashwagandha (an adaptogen known to help the body manage stress and inflammation). Designed specifically for the external vaginal area (the vulva), applying a pea-sized amount with clean hands provides immediate relief from everyday friction and dryness. Importantly, the plusOne Quench Vaginal Moisturizing Gel is OB/GYN recommended, pH-balanced to support a healthy vulva microbiome, and is 100% free from hormones, estrogen, artificial fragrances, dyes, phthalates, parabens, and glycerin. It is made for regular use during perimenopause and menopause.

While moisturizers act as your daily skin-care routine to keep tissues healthy, lubricants are your "on-demand" solution. The best lubrication for menopause is one that aggressively reduces friction during sexual intercourse, preventing the micro-tearing and pain (dyspareunia) that so often accompanies menopausal sex. For many women, the wrong lubricant does not just fail to help. It actively makes the irritation worse.

Because menopausal tissues are thinner, friction can cause more pain and irritation. That is why the type of lubricant matters.

1. Water-Based Lubricants Water-based lubricants are the most popular and versatile option. They are generally safe to use with all types of condoms (latex, polyurethane, polyisoprene) and are completely safe to use with all silicone sex toys. They wash off easily with warm water and are less likely to stain your sheets.

• The Menopause Caveat: Because water-based lubes absorb into the skin and evaporate over time, they can dry out during longer intimate sessions, becoming slightly tacky or sticky. If this happens, you don't necessarily need to add more lube; sometimes a few drops of water can reactivate the slickness.

• What to look for: Look for water-based lubricants that are explicitly "glycerin-free" and "propylene glycol-free." Formulations that use plant cellulose or hyaluronic acid as their base are ideal for sensitive menopausal tissues.

2. Silicone-Based Lubricants For many menopausal women, silicone-based lubricants work especially well for painful sex. Silicone molecules are too large to be absorbed into the skin. Therefore, they sit on top of the tissue, providing an incredibly slick, long-lasting, velvety glide that does not dry out, evaporate, or become sticky.

• The Menopause Caveat: Because it provides a thicker cushion, it is excellent for severe dryness and prevents friction effectively. It is also safe for use in water (like the shower or bath) as it will not wash away.

• Drawbacks: Silicone lubricants cannot be used with silicone sex toys, as the silicone in the lube will degrade the surface of the toy over time. They also require soap and warm water to fully wash off the body, and can stain fabrics.

3. Oil-Based Lubricants Many women prefer natural, single-ingredient oil-based lubricants, such as organic virgin coconut oil, sweet almond oil, or olive oil. Oils provide a thick, luxurious glide that lasts a very long time and doubles as an excellent skin moisturizer.

• The Menopause Caveat: Natural oils are free of synthetic chemicals, making them appealing for holistic wellness. Coconut oil, in particular, has natural antifungal properties.

• Drawbacks: Oil-based lubricants destroy latex. If you or your partner are relying on latex condoms for STI protection, you absolutely cannot use oil-based lubricants. Furthermore, oils can sometimes trap bacteria if the vaginal microbiome is already compromised, so they should be used with caution if you are prone to bacterial vaginosis (BV).

It often takes trial and error to find the texture that feels right.

Summary Recommendation: The "best" lubrication is highly subjective. A premium, glycerin-free water-based lube is a great starting point for standard use. However, if penetration remains painful due to friction, switching to a high-quality silicone lubricant often provides the heavy-duty slip required to make intercourse comfortable and enjoyable again.

Many women also want to support natural moisture levels through everyday habits, not just topical products. While you cannot entirely reverse the biological clock or completely replace lost estrogen through lifestyle alone, you can create the best possible internal environment to optimize your natural moisture levels. Natural support can help, but it usually works best alongside topical care rather than instead of it. Small changes do not always create instant results, but they can improve comfort over time.

1. Aggressive Systemic Hydration. Your body prioritizes hydration for vital organs like your heart and brain. If you are even slightly dehydrated, your body will pull moisture away from non-essential tissues, including the mucous membranes of your vagina and mouth. Drinking adequate amounts of water daily (at least eight 8-ounce glasses, or more if you are active or consume a lot of caffeine) is the baseline requirement for maintaining any bodily moisture.

2. Optimize Your Diet with Omega Fatty Acids. Omega-3 fatty acids, found in high concentrations in fatty fish (like salmon, mackerel, and sardines), flaxseeds, chia seeds, and walnuts, are crucial for maintaining healthy cell membranes throughout the body. A diet rich in Omega-3s can help improve overall skin hydration, including the delicate tissues of the vaginal wall. Additionally, some women find symptom relief by consuming foods rich in phytoestrogens—plant-based compounds that weakly mimic estrogen in the body—such as organic, whole-food soy products (edamame, tofu, tempeh).

3. Targeted Supplements: Sea Buckthorn Oil and Vitamin E. Sea Buckthorn oil has gained significant traction in the scientific and holistic communities for its remarkable ability to hydrate mucous membranes. Extracted from the berries and seeds of the sea buckthorn plant, it is exceptionally rich in Omega-7 fatty acids, which play a direct role in maintaining the structure and moisture of the skin and internal mucosal tissues. Several clinical studies have demonstrated that daily oral supplementation of sea buckthorn oil can significantly improve vaginal elasticity and moisture in postmenopausal women. Similarly, high-quality Vitamin E supplements can promote overall tissue health and blood circulation. (Always consult your primary care physician or gynecologist before introducing new supplements to your routine.)

4. Pelvic Floor Physical Therapy and Exercise. Blood flow plays a big role in natural lubrication. When you exercise the muscles of your pelvic floor (often referred to as Kegel exercises), you are actively pulling nutrient-rich, oxygenated blood into the vaginal and vulvar tissues. This increased circulation helps maintain the elasticity and health of the tissues, mitigating some of the atrophy caused by estrogen loss. If you are unsure how to properly engage your pelvic floor, working with a Pelvic Floor Physical Therapist may help.

5. Regular Sexual Activity (The "Use It or Lose It" Principle). It may sound counterintuitive if you are experiencing discomfort, but regular sexual activity (whether with a partner or solo through masturbation) is one of the most effective natural ways to maintain vaginal health. Sexual arousal and climax cause a massive rush of blood to the pelvic region. This localized blood flow provides essential nutrients to the vaginal walls, helping to keep the tissues thick, stretchy, and healthy over time. Incorporating a tool like a clitoral vibrator into your routine can help stimulate arousal blood flow even without penetration, keeping the neuro-pathways and vascular networks active and responsive.

If you have diligently tried daily moisturizers, high-quality lubricants, and natural lifestyle interventions, but are still experiencing severe pain, bleeding, or daily discomfort that impacts your quality of life, it is time to escalate your care. There is absolutely no reason to suffer. At that point, the goal is not to ‘push through.’ The goal is to treat the tissue directly. Medical science offers several highly targeted, highly effective treatments. For women with moderate to severe symptoms, these options can make a major difference in daily quality of life.

1. Localized Vaginal Estrogen Therapy. This is widely considered the gold standard for treating the Genitourinary Syndrome of Menopause. Unlike systemic Hormone Replacement Therapy (HRT), which involves taking estrogen pills or using large-dose patches that circulate through your entire bloodstream to treat hot flashes and bone loss, localized vaginal estrogen delivers a microdose of the hormone directly to the affected tissues.

Because the dose is incredibly low and stays localized in the pelvic region, very little enters the systemic bloodstream, making it a safe option for the vast majority of women, even some who have been advised against systemic HRT. Local estrogen works to reverse the thinning of the tissues, restore the acidic pH, and bring back natural elasticity and moisture. It is available by prescription in three forms:

• Vaginal Creams: Inserted using an applicator, usually nightly for a couple of weeks, then scaled back to twice a week.

• Vaginal Rings (e.g., Estring): A soft, flexible ring inserted high into the vagina that steadily releases a microdose of estrogen over three months.

• Vaginal Tablets/Inserts (e.g., Vagifem, Imvexxy): Tiny tablets inserted into the vagina with an applicator, melting to release estrogen locally.

2. Vaginal DHEA (Prasterone / Intrarosa). For women who cannot or prefer not to use estrogen, Prasterone is a nightly vaginal suppository made of DHEA (dehydroepiandrosterone), a hormone your body naturally produces. Once inserted into the vagina, the localized tissues convert the DHEA into both estrogen and testosterone right at the cellular level, relieving pain during sex and restoring moisture without raising systemic estrogen levels.

3. Oral Non-Estrogen Therapies (Ospemifene / Osphena). Ospemifene is a daily oral pill that falls into a class of drugs called Selective Estrogen Receptor Modulators (SERMs). It is completely estrogen-free, but it mimics the positive effects of estrogen specifically on the vaginal tissues, making them thicker and less fragile, thus treating moderate to severe pain during intercourse.

4. Laser and Energy-Based Therapies. For women looking for an in-office, non-hormonal treatment, fractionated CO2 lasers (like the MonaLisa Touch) or radiofrequency treatments are becoming increasingly popular. These therapies involve a wand being inserted into the vagina that delivers controlled, microscopic heat energy to the vaginal walls. This process aims to stimulate tissue repair and improve moisture over time.

As you implement solutions to rehydrate, it is equally important to stop doing things that actively dry you out. This matters because some women buy better products but still keep one or two habits that dry the area out. Several everyday habits and environmental factors can severely sabotage your progress.

Ditch the Douching and Scented Soaps. The vagina cleans itself naturally. Douching absolutely destroys the fragile bacterial microbiome, washing away the protective lactobacilli and stripping the tissues of their natural moisture. Similarly, washing your vulva with heavily scented body washes, bubble baths, or standard bar soaps strips the natural oils from the skin. Stick to washing the external vulva with warm water only, or a specifically formulated, unscented, pH-balanced wash.

Review Your Medicine Cabinet. Many common over-the-counter and prescription medications have a systemic drying effect on all the mucous membranes in the body. Antihistamines (used for allergies), cold medicines, and decongestants dry up your sinuses, but they also dry up your vagina. Furthermore, many common antidepressants (specifically SSRIs) and anti-hypertensive medications can significantly reduce natural lubrication and arousal responses. If you suspect your medication is contributing to the problem, speak with your doctor about potential alternatives.

Eliminate Smoking. If you smoke, here is yet another reason to quit. Nicotine acts as a powerful vasoconstrictor, meaning it narrows your blood vessels and restricts blood flow throughout your entire body. We have already established that robust blood flow is the absolute key to maintaining healthy, lubricated vaginal tissues. By restricting this circulation, smoking actively accelerates vaginal atrophy and worsens dryness.

Menopause can be frustrating, but vaginal dryness does not have to be something you just live with. For some women, one product helps. For others, relief comes from combining daily care, better lubrication, and medical support. From the physiological shifts of lost estrogen to the psychological impacts on intimacy, the challenges are real, but the solutions are plentiful.

Relief usually comes from matching the right tool to the right problem. By taking a proactive, multi-layered approach such as incorporating a high-quality daily moisturizer like the plusOne Quench Vaginal Gel to maintain external health, utilizing the right lubricants to prevent friction during intimacy, optimizing your internal hydration and diet, and seeking medical treatments like localized estrogen when necessary, you can absolutely restore the health and comfort of your body.

Remember, the most powerful tool you have in your wellness arsenal is your voice. Do not let embarrassment hold you back. Speak candidly with your gynecologist or healthcare provider about what to use for vaginal dryness during menopause. You deserve comfort, clear answers, and treatment that actually helps.

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