Perimenopause is a life stage that many women experience but few openly talk about, despite its wide-ranging physical and emotional effects. Unlike menopause, which marks a specific point in time, perimenopause is a gradual hormonal transition that can begin as early as 35 and continue for several years.
Actor Soha Ali Khan recently spoke about navigating this phase in her 40s and shared how her approach goes beyond just eating well and staying active. She emphasised that while balanced meals and regular movement remain essential, they may not always be sufficient on their own. Her focus is on listening to the body’s signals and responding thoughtfully, particularly through medical guidance and bloodwork rather than guesswork.
In her Instagram post, she wrote, “My body is changing in my 40s. Listening to it means nutrition, movement… and yes, supplements. I believe in taking supplements because perimenopause (which is not menopause and can happen from as young as 35 and last as long as a decade) is a crucial phase for every woman. This is my personalised kit. You should always consult a doctor, but trust me, supporting your body during this time is truly important.”
She also explained that not every supplement is meant to correct a deficiency; some are included to support metabolism, focus, bone health, sleep, and overall well-being based on her blood tests and medical advice.
Her routine includes different supplements at different times of the day, ranging from Vitamin D3, zinc, collagen, and omega-3s to milk thistle and magnesium at night, highlighting how perimenopause care can be layered and intentional. These choices raise important questions for many women in their 40s who are unsure when supplements are helpful, how to personalise them, and what role medical supervision should play.
Whether the symptoms you’re experiencing in your late 30s or 40s are linked to perimenopause
Dr Gaana Sreenivas, obstetrician & gynaecologist at Bone and Birth Clinic and Rainbow Hospital, Bannerghatta Road, “Perimenopause often begins subtly and can start as early as the late 30s. Common indicators include changes in menstrual cycle length or flow, increased PMS, sleep disturbances, mood fluctuations, unexplained fatigue, weight redistribution, reduced exercise recovery, and new onset of anxiety or brain fog. Many women initially dismiss these changes as stress or ageing.”
A medical evaluation is recommended if symptoms begin to affect daily functioning, sleep quality, emotional well-being, or menstrual regularity. “It is imperative to seek medical advice if cycles become very irregular, heavy bleeding occurs, or symptoms escalate quickly. Early evaluation helps rule out thyroid issues, anaemia, metabolic concerns, or gynaecological conditions that can mimic perimenopause,” states Dr Sreenivas.
Supplements that are necessary during perimenopause
Supplements are not universally required for every woman in perimenopause. Dr Sreenivas mentions, “For many, structured lifestyle changes can significantly ease symptoms. This includes prioritising sleep, strength training to protect muscle and bone health, adequate protein intake, stress regulation, and maintaining stable blood sugar levels.”
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However, she says, some women may have nutritional deficiencies or increased physiological demands during this phase. In such cases, supplements can play a supportive role but should be based on individual needs rather than generic recommendations. “The goal is to support hormonal balance and metabolic health, not to over-supplement.”
DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.
