As a woman approaches 50 years of age, she will definitely start to experience some changes in her body. Many are hormonal fluctuations due to the beginning of menopause, and many others are only as a consequence of normal wear and tear on the system as time passes. Your dietary supplements should be tailored to meet those changing needs - a multivitamin specially formulated for your gender and age group can help ease bothersome symptoms and even avoid future illness. I have put together some recommendations to consider when choosing the best multivitamin for women over 50. Why do Women Over 50 Need to Take a Multivitamin? There are a couple of distinct kinds of change that exist on the human body because you reach 50. The first is a catchy one - that your nutrient needs increase in precisely the same time as your nutritional supplement absorbing capacity is waning (origin). This is particularly true in the event of vitamins B12 and D.The next group of modifications occurs in the onset of menopause when menstrual periods ceased and the body slows down and eventually stops producing the hormone estrogen. Estrogen is responsible for maintaining bone mass, heart and breast health, as well as managing moods. It's natural for problems with vision, memory and energy levels to crop up with increasing age. This is a standard part of life but there are some nutrients that can help keep your wellbeing in prime condition for as long as you can. The aforementioned factors imply that without fixing your diet, you are at increased risk of illness farther down the line. Obviously it is always best to get your nutrients directly from food, instead of from a nutritional supplement (your own body absorbs them more readily) however this is not always possible so that a multivitamin can help protect all bases. Things to Look for in a Multivitamin for Women Over 50 Before you can pick the best multivitamin for women over 50, you must understand which nutrients are essential for your body in this time. It's vital to educate yourself and make an informed decision so that you get the best results for your money. Choose a multivitamin marketed for women over 50 Multivitamins are formulated to provide nutrients which you are not getting out of your diet, and if you are a senior girl, these needs differ from that of your younger counterparts. For instance, the Institute of Medicine recommends a daily calcium intake of 1200 mg for women over 50 compared to 1000 mg for people below it. Iron When you're menopausal, you lose less iron following your periods stop and are consequently required to decrease your iron intake. Multivitamins geared for younger girls are usually high in iron material to revive iron lost during periods. Menopausal and post-menopausal ladies need a multivitamin that is low in iron. Magnesium and Vitamin D Decreased estrogen production in elderly women contributes to a chance of osteoporosis. Gentle, weight-bearing exercises and high calcium foods such as milk, yogurt and poultry may counteract this and also keep your muscles strong. Look for a multivitamin that supplements your calcium needs, and also contains 400 IU (international units) of vitamin D to assist absorption. B12 Whenever you are over 50, it is harder for your body to absorb vitamin B12 directly from food. This is because of lower rates of stomach acid in older people (source). Having a B12 deficiency you will end up constantly drowsy, so it's an essential element for a multivitamin aimed toward women over 50. Vitamin B12 also helps maintain the nervous system, including the mind, so this will help keep your memory sharp too. Folic Acid Check your multi-vitamin label to ensure you're getting these benefits. These are the top nutrients that will help maintain your vision. Older individuals typically experience a deterioration in vision, but there is evidence that demonstrates vitamin A may help decrease the risk of macular degeneration (source) Try to choose organic brands if that's important to you. Like all products multivitamins too are get more info most successful when new, so be certain to check for expiration date. Multivitamins are available in tablet, capsule, liquid and powder forms, each with their own sets of advantages and disadvantages. Choose a form that fits with your lifestyle - if you have difficulty swallowing, a liquid is best. A tin of powder is inconvenient if you travel a lot whereas a pill fits easily into your purse. A once-daily dose is less likely to be forgotten than the usual twice or three times per day dose so make sure that you check the directions. You ought to take the vitamin at around the exact same time every day and don't double up in the event that you miss you. The advantages of multivitamins tend to build more than exactly like a great diet, so you need to be consistent. Negative effects such as constipation and diarrhea might happen in the beginning, however these are usually temporary and dissipate with continued use. If you're prone to allergies, be sure to thoroughly scan the tag for your allergen. In case you have a long-term illness or are taking prescription medications, you need to be really careful when starting a multivitamin. Supplements can adversely interact with various medications, so discuss all possible risk factors with your physician about your requirements. Your doctor can also give you a comprehensive vitamin and mineral profile so that you can update your supplements based on your evaluation results. Maintaining your body equipped with nutrients to fight diseases rather than direct up disease prevention would be the genuine role of multivitamins. Boost the benefits of these supplements with the addition of ample fiber, lean proteins, vegetables, and good fats to your diet.This video shows some recipes that could help throughout the menopause.