As a woman approaches 50 years of age, she'll undoubtedly start to experience some changes in her body. Many are hormonal changes due to the onset of menopause, and others are just as a consequence of normal wear and tear on the machine over time. Your dietary supplements must be tailored to meet these changing needs - a multivitamin specially formulated for your gender and age class can help ease bothersome symptoms and even prevent future illness. I've 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 few different types of change that exist in the human body because you reach 50. The first is a tricky one - your nutrient requirements increase in the same time as your nutrient absorbing capability is waning (source). This is particularly true in case of vitamins B12 and D.The next set of modifications occurs at the onset of menopause when menstrual periods ceased and the body slows down and finally stops producing the hormone estrogen. Estrogen is responsible for maintaining bone mass, breast and heart health, in addition to managing moods. It is natural for issues with vision, energy and memory levels to crop up with increasing age. This is a normal part of life but there are a few nutrients that can help keep your health in top condition for as long as you can. The aforementioned factors mean that without fixing your diet, you are at heightened risk of illness farther down the line. Of course it's always best to get your nourishment straight from food, instead of from a supplement (your own body absorbs them more readily) however this isn't always possible so that a multivitamin might help protect all bases. Before you can choose the best multivitamin for women over 50, you have to understand which nutrients are vital for your body in this time. It's vital to educate yourself and make an informed choice so that you receive the best results for the money. Choose a multivitamin marketed for women over 50 Multivitamins are formulated to provide nutrients that you're not getting from your diet, and when you're a senior girl, 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 as opposed to 1000 mg for those below it. Iron Whenever you are menopausal, you lose less iron following your periods stop and are therefore required to decrease your iron consumption. Multivitamins aimed for younger women tend to be high in iron material to revive iron lost during phases. Menopausal and post-menopausal ladies need a multivitamin that is high in iron. Magnesium and Vitamin D Reduced estrogen production in elderly women leads to a chance of osteoporosis. Gentle, weight-bearing exercises along with higher calcium foods such as milk, yogurt and salmon can counteract this and keep your bones strong. Look check here for a multivitamin which supplements your calcium needs, and also contains 400 IU (international units) of vitamin D to assist absorption. B12 Whenever you're over 50, it is harder for the body to absorb vitamin B12 directly from food. This is due to reduced levels of stomach acid in older people (origin). With a B12 deficiency you will find yourself constantly drowsy, so it is an essential component for a multivitamin aimed toward women over 50. Vitamin B12 also helps keep the nervous system, including the mind, so this can help keep your memory sharp too. Folic Acid Assess your multivitamin's label to ensure you're receiving these benefits. Vitamin A and Lutein These are the very best nutrients that will help maintain your vision. Elderly people commonly experience a deterioration in vision, but there is evidence that shows vitamin A may help decrease the risk of macular degeneration (origin) Make certain that you purchase from reputed brands, and assess for the United States Pharmacopeia (USP) stamp of quality on the tag. Try to choose organic brands if that's significant to you. Like all goods multivitamins too are most successful when fresh, so be certain that you check for expiration date. Multivitamins are available in pill, capsule, powder and liquid forms, each with their own check here sets of advantages and disadvantages. A tin of powder is inconvenient if you travel a good deal whereas a pill fits easily into your purse. A once-daily dose is not as likely to be forgotten than a twice or three times daily dose so be certain that you look at the instructions. You ought to take the vitamin at around the same time every day and don't double up if you miss one. The benefits of multivitamins tend to build over time, just like a good diet, and that means you need to be consistent. Negative effects such as constipation and diarrhea might occur in the start, but these are usually temporary and dissipate with continued usage. If you are prone to allergies, make sure to thoroughly scan the label for your allergen. If you have a long term illness or are taking prescription medications, you need to be extra careful when beginning a multivitamin. Nutritional supplements can negatively interact with various drugs, so talk about know more all potential risk factors with your physician about your requirements. Your doctor may also provide you a complete vitamin and mineral profile so that you may upgrade your supplements according to your evaluation results. Keeping your body equipped with nutrients to resist diseases rather than direct up disease prevention is the genuine role of multivitamins. Enhance the benefits of these supplements with the addition of considerable fiber, lean proteins, vegetables, and good fats for your diet.This video demonstrates some recipes that can help throughout the menopause.