Premenopause at 35, 40 or 45: when to start taking supplements

These terms are often used interchangeably, which can cause confusion. Here is how to tell them apart:

• Premenopause simply refers to the stage of reproductive life before any notable hormonal decline. Perimenopause is the transitional phase during which ovarian function begins to change, several years before periods stop permanently. Above all, it is characterised by considerable hormonal variability: oestrogen and progesterone levels can fluctuate markedly from one cycle to the next, rather than declining steadily[1][2].
• Menopause, by contrast, is diagnosed retrospectively. It is confirmed after twelve consecutive months without a period, provided there is no other cause of amenorrhoea. In France, it generally occurs between 45 and 55, at an average age of around 51. The transition leading up to it often lasts several years, but its duration varies considerably between women. Published estimates also differ, particularly according to how its starting point is defined.

It is important to note that research has yet to fully explain the precise physiology of this transition or how it manifests in each woman. What is established, however, is that some symptoms, such as hot flushes, can appear well before menopause itself, during perimenopause.

We tend to associate hormonal changes with our forties or even our fifties. So, from the age of 35, it is not unusual to wonder whether unexpected tiredness, new irritability, sleep problems or slight changes in your cycles could be signs of perimenopause.

It is important, however, to be cautious about this possibility. These symptoms can have many other causes, sometimes entirely unrelated to a hormonal transition: stress, pregnancy, contraception, polycystic ovary syndrome, thyroid disorders, anaemia and weight changes, among others.

Although perimenopause can begin before 40, this is not the norm. Any suspected case should nevertheless receive particular attention. Very widely spaced cycles or periods stopping before this age may suggest premature ovarian insufficiency, which is different from typical perimenopause and warrants assessment by a healthcare professional[3].

That does not mean ignoring how you feel. Rather than too quickly attributing every symptom to hormonal changes at this age, it means establishing sound nutritional foundations that are useful at any age: enough protein, fibre and healthy fats, along with appropriate hydration. Targeted supplements may also be part of this approach.

It is most often around the age of 40 that signs of perimenopause become more noticeable. Cycles may become irregular, previously mild premenstrual symptoms may intensify (breast tenderness, irritability, mood swings), or unusual tiredness may set in.

Hormonally, this period involves less regular ovarian activity, sometimes with marked fluctuations in oestradiol. FSH (follicle-stimulating hormone) may rise, but it varies considerably from one cycle to the next, making a single result unreliable to interpret[4]. That is why it is not routinely used to diagnose perimenopause.

The first mood changes may also appear at this age. The menopausal transition can be a time of increased vulnerability to depressive symptoms, particularly for women with a personal or family history of mood disorders or pronounced premenstrual syndrome.

At 40, many women begin to consider supplements more seriously, particularly to support energy, emotional balance and day-to-day stress management.

Around the age of 45, perimenopause symptoms tend to become more numerous and more intense for many women: hot flushes, night sweats, sleep problems and joint pain. The menopausal transition may also be accompanied by a shift in fat distribution towards the abdomen and a gradual decrease in muscle mass. Weight gain is not inevitable, however. It depends on many factors related to lifestyle (physical activity, sleep, stress and diet) and ageing in general, not just hormonal status[5].

This is also an important time for bone health. Bone loss can accelerate around the menopausal transition, particularly as oestrogen production declines. Its extent varies considerably between women and depends, among other things, on age, genetics, physical activity, nutritional intake and certain medical factors. That is why calcium and vitamin D intake deserve particular attention at this age, with a view to reducing the risk of osteoporosis in the longer term.

This is a time when targeted nutritional support, including, if needed, plant-based ingredients studied in relation to vasomotor symptoms, may be particularly relevant for many women.

There is no single age at which everyone should start taking supplements. As you may have gathered, perimenopause is a highly individual transition. It can begin as early as 35 for some women, while for others there may be few signs until 45. So the question is less about age than about the signals your body is giving you.

Here is a step-by-step approach:

• From the first signs, however subtle (unusual tiredness, cycles beginning to change, worsening premenstrual symptoms), ongoing nutritional support may be worth considering, whatever age these signs appear.
• When more specific symptoms appear (hot flushes, night sweats, pronounced sleep problems), more targeted support may be appropriate alongside a sound nutritional foundation.

In any case, there is no need to wait until symptoms become debilitating before taking action. Instead, you can adapt the support you choose as your needs change.

B vitamins, for energy and hormonal balance

B vitamins have a recognised role in energy metabolism and the functioning of the nervous system. Vitamin B6, in particular, contributes to the regulation of hormonal activity and has been studied for its potential relevance to the emotional symptoms of premenstrual syndrome, which tend to become more pronounced during perimenopause[6].

Magnesium, for emotional regulation

Magnesium plays a part in regulating mood and stress, particularly through its action on certain neurotransmitters. It is generally given particular attention during this stage of life, when irritability and emotional fluctuations may become more frequent.

Vitamin D, for bone health

As we age, the body’s ability to synthesise vitamin D decreases, making adequate intake increasingly important. As a reminder, vitamin D contributes to normal calcium absorption and the maintenance of normal bones. This is particularly relevant during perimenopause, given the bone loss observed during this phase[7].

Targeted plant-based support

With hot flushes, night sweats or mood changes that may intensify during the hormonal transition in mind, Jolly Mama has formulated Péri Support, a 100% natural, hormone-free supplement combining four plant-based ingredients: sage, shatavari, saffron (the patented Safr'inside® extract) and milk thistle.

Sage and shatavari have each been the subject of several studies on hot flushes and night sweats. Saffron, in the form of the Safr'inside® extract, has been studied for its potential relevance to emotional balance during the hormonal transition. Milk thistle, which is rich in silymarin, is traditionally recognised for its antioxidant properties.

Péri Support should be seen as a complement to a sound nutritional foundation, rather than a guaranteed solution. It can be taken alongside Péri Essentials to address a broader range of nutritional needs during this stage.

Lifestyle habits that make a difference at any age

Beyond nutrition and supplements, certain lifestyle habits can help you navigate this transition, whatever your age:

• A Mediterranean-style diet, rich in fruit, vegetables, pulses and healthy fats (oily fish, nuts, seeds), alongside a reduction in refined sugars and saturated fats. It is also worth paying attention to getting enough protein, particularly if you exercise regularly, although there is no universal rule that applies to everyone.
• Adequate hydration throughout the day, bearing in mind that needs vary from person to person and that this includes all drinks and water obtained from food.
• Regular physical activity : several studies suggest yoga may be beneficial for sleep quality and stress levels during the hormonal transition, although findings vary between studies. It can be considered as a complementary activity, but should not replace appropriate care when symptoms are significant.
• Good sleep habits : exposure to daylight, less screen time in the evening and regular bedtimes.