What Helps with Vaginal Dryness? Causes & Tips

Vaginal dryness is a very common topic, yet one that is rarely discussed openly. Many women experience it temporarily, others over a longer period, particularly around menopause. In this guide you will learn what may lie behind it, when a visit to the doctor makes sense, and how to treat yourself mindfully in everyday life. One important point first: you are not alone with this, and talking about it openly is the first step towards greater well-being.

What lies behind vaginal dryness

The mucous membrane in the intimate area is significantly influenced by the hormone oestrogen. Oestrogen ensures that the mucous membrane remains well supplied with blood, elastic and sufficiently moist, and it supports a healthy vaginal flora with protective lactic acid bacteria. When oestrogen levels fall, for example during menopause, after giving birth, while breastfeeding or when taking certain medications, the moisture of the vaginal mucous membrane can decrease. This shows itself as dryness, a feeling of tightness or sensitivity, and sometimes as slight burning or a feeling of friction in everyday life.

Stress, hormonal fluctuations during the cycle, taking certain contraceptive pills, washing too frequently or too aggressively with soaps, as well as a lack of fluids can also play a role. Smoking can additionally impair the blood supply to the mucous membranes. Likewise, certain medications such as some antihistamines, antidepressants or agents used in cancer therapy can contribute to dryness. Vaginal dryness is often harmless and temporary, but it can noticeably affect everyday life and relationships, which is why dealing with it openly is important.

Another important point is the delicate balance of the vaginal flora. Lactic acid bacteria create a slightly acidic environment that protects the mucous membrane from irritation and infection. Excessive hygiene, perfumed products or vaginal douches can disturb this balance and encourage dryness and sensitivity. The phase shortly after your period, when oestrogen levels are naturally low, is also perceived as drier by some women. Dryness is therefore not always a permanent condition, but can vary with the cycle, the stage of life and external circumstances.

When you should have it checked by a doctor

Speak with your gynaecologist if the dryness bothers you persistently, is accompanied by burning, itching, discharge, bleeding or pain during intercourse, or appears suddenly. Even if you are unsure whether medications or hormonal changes are the cause, an examination provides clarity. Only medical advice can rule out infections such as a vaginal yeast infection or bacterial vaginosis or other causes and, if necessary, discuss suitable measures such as hormone-containing preparations. This guide does not replace medical advice.

What you can do in everyday life

For intimate care, use lukewarm water or mild, pH-skin-neutral washing lotions without fragrances, and avoid classic soaps, shower gels and intimate sprays that can disturb the natural protective barrier. Wash only the external area and avoid vaginal douches, because the vagina cleans itself from within. Breathable cotton underwear is more comfortable than tight, synthetic fabrics, and overnight it can help to go without underwear entirely so the skin can breathe.

Moisturising intimate gels or lubricants from the pharmacy can improve well-being immediately. A distinction is made here between moisturising gels for regular care, which work over several days, and lubricants for the moment of intimacy, for which water-based products are usually best tolerated by the delicate mucous membrane. Oil- or silicone-based lubricants can damage condoms, which is why water-based variants are the safer choice in many situations. Make sure you drink enough throughout the day. Since stress and tension affect the way the body feels, relaxation, exercise, pelvic floor exercises and sufficient sleep all help. An open conversation with your partner, enough time and calm, as well as loving foreplay additionally take the pressure off the topic.

Regular but gentle sexual activity, alone or with a partner, promotes blood flow to the intimate area, which many women find pleasant. Avoid panty liners with fragrances and change out of wet sports or swimwear promptly so the skin is not additionally irritated. When washing, once a day is enough, because cleaning too often strips the skin of oils and moisture. Warm full baths with aggressive additives are rather unfavourable, whereas a mild, re-oiling care oil for the external area can be pleasant. Small routines, consistently applied, often bring more here than individual measures.

Nutrition that supports

A balanced, plant-focused diet provides building blocks that benefit skin and mucous membranes in general. High-quality oils such as linseed, rapeseed or walnut oil, as well as oily sea fish such as salmon, mackerel or herring, contribute unsaturated fatty acids. Colourful vegetables and fruit provide vitamins and secondary plant compounds that support cell protection.

Soy products such as tofu, tempeh and edamame, as well as linseed, chickpeas and other legumes, contain phytoestrogens, secondary plant compounds that many women consciously include in their diet during menopause. Freshly ground linseed releases its ingredients particularly well and can easily be added over muesli or yoghurt. Fermented foods such as natural yoghurt, kefir or sauerkraut provide lactic acid bacteria and are valued by many women to support a balanced diet. Nuts and seeds such as walnuts, almonds or pumpkin seeds also add valuable fatty acids and minerals to the diet. Drink enough water or unsweetened tea, because good hydration supports the entire body including the mucous membranes. A heavily processed diet high in sugar and salt, on the other hand, is less conducive to well-being, as is high alcohol consumption, which additionally deprives the body of fluid.

Nutrients & plants with a connection

Some nutrients contribute, according to recognised EU health claims, to functions relevant for skin and mucous membranes. Riboflavin (vitamin B2) contributes to the maintenance of normal mucous membranes. Vitamin A and niacin contribute to the maintenance of normal mucous membranes. Vitamin C contributes to normal collagen formation for the normal function of skin, and biotin contributes to the maintenance of normal skin.

Vitamin B2 and vitamin C also contribute to the protection of cells from oxidative stress. Folate contributes to the normal function of the immune system and to normal homocysteine metabolism and plays a special role for women of childbearing age. Vitamin B6 contributes to the regulation of hormonal activity as well as to the reduction of tiredness and fatigue, which many women value in hormonally eventful phases. Among plants, yam root, red clover, sage and black cohosh are traditionally used in connection with menopause, without a healing claim being derived from this.

Honestly put into perspective

Vaginal dryness is often hormonally caused, and neither a food nor a food supplement can replace the hormone balance or eliminate the symptoms. Gentle care, a good diet and a relaxed everyday life can support general well-being, but change nothing about an underlying hormonal cause. If the dryness bothers you, a visit to the gynaecologist is the most effective step, because there targeted measures such as local moisturising preparations or a low-dose hormone therapy can be discussed. Be patient with yourself and give changes some time, because mucous membranes recover slowly. At the same time, beware of products that promise a quick all-round solution, because serious support starts with care, lifestyle and, where necessary, the medically supervised treatment of the cause. A mindful, open approach to your own body is often already half the battle here.

Suitable products from Scheunengut

If you would like to supplement your diet in a targeted way during menopause, you will find with us the Menopause Complex with yam root, ashwagandha and folic acid. The folic acid it contains contributes, among other things, to a normal function of the immune system. Whether a supplement makes sense for you is best decided calmly and, if in doubt, after consulting a doctor.

Frequently asked questions (FAQ)

Is vaginal dryness normal?

Yes, it is very common and occurs in various stages of life, particularly around menopause. If it bothers you persistently, a medical check-up makes sense.

Why does it occur more often during menopause?

During menopause, oestrogen levels fall, which influences the moisture of the mucous membrane. As a result, the vagina can become drier and more sensitive.

What helps quickly in everyday life?

Moisturising intimate gels or lubricants from the pharmacy, mild intimate care without soap, and breathable cotton underwear are found helpful by many.

Can diet and drinking make a difference?

A balanced diet and sufficient fluids support skin and mucous membranes in general. However, they cannot compensate for a hormonal cause.

What do phytoestrogens have to do with it?

Phytoestrogens are secondary plant compounds, for example from soy, linseed or red clover, that many women consciously include in their diet during menopause.

When should I go to the gynaecologist?

With persistent dryness, burning, itching, bleeding, discharge or pain during intercourse, as well as with uncertainty about the cause, medical advice is important.

Which lubricant is the most well-tolerated?

Water-based products without fragrances and preservatives are best tolerated by many women. For regular care, moisturising gels that work over several days are also suitable.

Can stress intensify vaginal dryness?

Yes, tension affects the way the body feels and arousal. Relaxation, exercise, sufficient sleep and an open conversation can support well-being.