Bollywood actress Soha Ali Khan has candidly opened up about experiencing perimenopause in her 40s, sparking a vital conversation about a life stage often shrouded in silence. Moving beyond conventional advice of just diet and exercise, Khan highlighted the crucial, personalised role of supplements during this hormonal transition, based on medical guidance and bloodwork.
Listening to the Body's Changing Signals
In a detailed Instagram post, Soha Ali Khan shared her proactive approach to navigating the changes in her 40s. "My body is changing in my 40s," she wrote, emphasizing that listening to it involves a triad of nutrition, movement, and supplements. She clarified that perimenopause is distinct from menopause and can begin as early as 35, lasting up to a decade.
Khan stressed that her regimen is not based on guesswork but on professional medical advice. "This is my personalised kit. You should always consult a doctor, but trust me, supporting your body during this time is truly important," she advised her followers. Her philosophy underscores that while balanced meals and regular fitness remain essential, they may not be sufficient alone during this phase.
Beyond Deficiency: A Layered Approach to Supplements
The actor explained that her supplement routine is intentional and layered, tailored to her specific needs as revealed through blood tests. She pointed out that not every supplement is meant to correct a deficiency. Some are incorporated to holistically support metabolism, focus, bone health, sleep, and overall well-being.
Her daily kit includes a range of supplements taken at different times, such as Vitamin D3, zinc, collagen, omega-3s, and milk thistle, with magnesium reserved for nighttime. This structured approach highlights how perimenopause care requires a nuanced strategy that goes beyond generic health tips.
Expert Weighs In: Recognising Perimenopause and Seeking Help
Dr. Gaana Sreenivas, an obstetrician and gynaecologist, explains that perimenopause often begins subtly, sometimes as early as the late 30s. Common indicators women should watch for include changes in menstrual cycle length or flow, increased PMS, sleep disturbances, mood fluctuations, unexplained fatigue, weight redistribution, and new onset of anxiety or brain fog.
"Many women initially dismiss these changes as stress or ageing," notes Dr. Sreenivas. She recommends a medical evaluation if symptoms start affecting daily life, sleep, emotional well-being, or menstrual regularity. Early consultation is crucial to rule out other conditions like thyroid issues, anaemia, or metabolic concerns that can mimic perimenopausal symptoms.
On the question of supplements, Dr. Sreenivas states they are not universally required. For many, structured lifestyle changes—prioritising sleep, strength training, adequate protein, and stress regulation—can significantly ease symptoms. However, for women with specific nutritional deficiencies or increased physiological demands, supplements can play a supportive role. "The goal is to support hormonal balance and metabolic health, not to over-supplement," she concludes.
By sharing her personal journey, Soha Ali Khan has brought much-needed attention to perimenopause, encouraging women to approach this transition with awareness, professional guidance, and a personalised plan for their well-being.
