As a girl approaches 50 years old, she will undoubtedly start to experience a number of changes in her body. Many are hormonal changes due to the beginning of menopause, and others are just as a consequence of ordinary wear and tear on the machine as time passes. Your dietary supplements must be tailored to meet those changing needs - a multivitamin specially formulated for your gender and age group can help alleviate bothersome symptoms and also avoid future illness. I have assembled some recommendations to consider when deciding upon the best multivitamin for women over 50. Why do Women Over 50 Need to Take a Multivitamin? There are a few different types of change that occur in your body as you reach 50. The first is a tricky one - your nutrient requirements increase at the same time as your nutrient absorbing capacity is waning (origin). This is particularly true in the event of vitamins B12 and D.The next group of modifications occurs at the onset of menopause when menstrual periods cease and the body slows down and eventually stops producing the hormone estrogen. Estrogen is responsible for preserving bone mass, breast and heart health, in addition to managing moods. It is natural for problems with eyesight, memory and energy amounts to crop up with increasing age. This is a normal part of life but there are a few nutrients that could help keep your health in prime condition for as long as possible. The above factors imply that without fixing your diet, you're at heightened risk of illness further down the line. Of course it is always best to get your nourishment directly from food, rather than from a nutritional supplement (your own body absorbs them more easily) 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 choose the best multivitamin for women over 50, then you have to understand which nutrients are vital for your body at this time. It is crucial to educate yourself and make an informed decision so that you get the best results for the money. Pick a multivitamin marketed for women over 50 Multivitamins are formulated to provide nutrients which you're not getting from the diet, and when you're a senior woman, these demands differ from that of your younger counterparts. As an example, 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 lower your iron consumption. Multivitamins aimed for younger girls tend to be high in iron material to restore iron lost during phases. Menopausal and post-menopausal women require a multivitamin that's low in iron. Calcium and Vitamin D Decreased estrogen production in older women leads to a risk of osteoporosis. Moderate, weight-bearing exercises and higher calcium foods such as milk, yogurt and poultry may counteract this and keep your muscles strong. Look for a multivitamin which supplements your calcium needs, and also contains 400 IU (international units) of vitamin D to help absorption. B12 Whenever you are over 50, it is harder for the body to absorb vitamin B12 directly from meals. This is due to lower rates of stomach acid in older people (source). Having a B12 deficiency you will find yourself constantly drowsy, so it's a vital element to get a multivitamin aimed at women over 50. Vitamin B12 also helps keep the nervous system, including the mind, so this will help keep your memory sharp too. Folic Acid The majority of us know that folic acid is an essential during pregnancy, but did you know it also plays a part in prevention of heart attacks, stroke and cancer in elderly individuals? Check your multivitamin's label to make certain you're receiving these benefits. Vitamin A and Lutein These are the very best nutrients that will help maintain your eyesight. Older people commonly experience a deterioration in vision, but there is evidence that demonstrates vitamin A may help decrease the risk of macular degeneration (source) Be certain that you purchase from reputed brands, and check for the United States Pharmacopeia (USP) stamp of quality on the label. Try to select organic brands if that's significant for you. Like all goods multivitamins too are most effective when fresh, so make sure to check for expiration date. Multivitamins can be found in tablet, capsule, powder and liquid forms, each with their own sets of pros and cons. Choose a form that fits with your lifestyle - if you have difficulty swallowing, a liquid is ideal. A tin of powder is inconvenient if you travel a lot whereas a pill fits easily into your handbag. A once-daily dose is not as likely to be forgotten than the usual two or 3 times per day dose so be certain that you check the directions. You should take the vitamin at around the same time every day and don't double up if you miss one. The advantages of multivitamins have a tendency to build more than exactly enjoy a good diet, so you need to be consistent. Side effects like constipation and diarrhea might happen in the start, however these are often temporary and dissipate with continued usage. If you are here prone to allergies, make certain that you thoroughly scan the tag for your allergen. If you've got a long-term illness or are taking prescription medications, you need to be extra cautious when beginning a multivitamin. Nutritional supplements can adversely interact with many drugs, so talk about all possible risk factors with your doctor about your requirements. Your doctor may also give you a comprehensive vitamin and mineral profile so that you may update your supplements based on your evaluation results. Keeping your body equipped with nutrients to resist ailments rather than straight up disease prevention would be the genuine function of multivitamins. Boost the benefits of the supplements by adding ample fiber, lean proteins, vegetables, and fats that are good to your diet.This video demonstrates some recipes that can help during the menopause.