As a woman approaches 50 years old, she'll undoubtedly start to experience a number of changes in her body. Many are hormonal fluctuations due to the beginning of menopause, and many others are only as a result of normal wear and tear on the system over time. Your dietary supplements should be tailored to meet these changing demands - a multivitamin specifically formulated to your sex and age class 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 in precisely the exact same time as your nutritional supplement consuming capability is waning (origin). This is particularly true in the event of vitamins B12 and D.The next set of changes occurs at the onset of menopause when menstrual periods cease and the entire body slows down and finally stops producing the hormone estrogen. Estrogen is responsible for preserving bone mass, heart and breast health, in addition to managing moods. It is natural for issues with vision, memory and energy levels to crop up with increasing age. This is a standard part of daily life but there are a few nutrients which can help keep your wellbeing in prime condition for as long as you can. The above factors imply that without fixing your diet, you are at increased risk of illness farther down the line. Obviously it's always best to get your nutrients straight from food, instead of from a nutritional supplement (your body absorbs them more easily) however that is not always possible so 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 must 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. For 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 Whenever you are menopausal, you shed 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 is high in iron. Calcium and Vitamin D Decreased estrogen production in elderly women leads to a chance of osteoporosis. Gentle, weight-bearing exercises along with high calcium foods like milk, yogurt and salmon can counteract this and also keep your bones strong. Start looking for a multivitamin that supplements your calcium needs, and also contains 400 IU (international units) of vitamin D to help absorption. B12 Whenever you're over 50, it's harder for the body to absorb vitamin B12 directly from meals. This is due to lower rates of stomach acid in older people (origin). Having a B12 deficiency you will end up constantly drowsy, so it's an essential component for a multivitamin aimed toward women over 50. Vitamin B12 also helps keep the nervous system, including the brain, so this can help keep your memory sharp also. Folic Acid Check your multi-vitamin label to ensure you're getting these benefits. These are the very best nutrients that will help maintain your eyesight. Older individuals typically experience a deterioration in vision, but there is evidence that demonstrates vitamin A can help decrease the risk of macular degeneration (source) Try to select organic brands if that's significant to you. Like all products multivitamins too are most effective when fresh, so be certain that you check for expiry date. The Best Way to Take a Multivitamin for Women Over 50 Multivitamins are available in tablet, capsule, powder and liquid forms, each with their own sets of pros and cons. Pick a form which fits with your lifestyle - if you have trouble swallowing, a liquid is ideal. A once-daily dose is less likely to be forgotten than a twice or three times daily dose so make sure to check the directions. You ought to take the vitamin at about precisely the same time daily and don't double up in the event that you miss you. The benefits of multivitamins have a tendency to build more than exactly like a good diet, and that means you want to be consistent. Negative effects such as constipation and nausea might occur in the beginning, however these are often temporary and dissipate with continued usage. If you are prone to allergies, be certain that you thoroughly scan the tag for your allergen. If you have a long-term illness or are taking prescription medications, you have to be really careful when starting a multivitamin. Supplements can negatively interact with various know more medications, so discuss all possible risk factors with your physician about your requirements. Your doctor can also give you a complete vitamin and mineral profile so that you can update your supplements according to your evaluation results. Keeping your body equipped with nutrients to resist ailments rather than straight up disease prevention is the genuine role of multivitamins. Enhance the benefits of the supplements with the addition of considerable fiber, lean proteins, vegetables, and good fats for your diet.This video shows some recipes which could help throughout the menopause.