As a girl approaches 50 years of age, she will undoubtedly begin to experience a number of changes in her body. Many are hormonal changes due to the beginning of menopause, and others are only as a consequence of normal wear and tear on the system as time passes. Your dietary supplements must be tailored to meet these changing needs - a multivitamin specifically formulated to your sex and age group 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. There are a couple of distinct kinds of change that exist in the human body because you reach 50. The first is a catchy one - that your nutrient requirements increase at precisely the exact same time as your nutritional supplement consuming capacity is waning (source). This is particularly true in the event of vitamins B12 and D.The second set of modifications occurs in the onset of menopause when menstrual periods ceased and the entire body slows down and eventually stops producing the hormone estrogen. Estrogen is responsible for preserving bone mass, heart and breast health, in addition to managing moods. It's natural for issues with eyesight, memory and energy levels to crop up with increasing age. This is a standard part of life but there are some nutrients which could help keep your health in top condition for as long as you can. The above things mean that without adjusting your diet, you're at increased risk of illness farther down the line. Of course it's always best to get your nourishment straight from food, instead of from a nutritional supplement (your body absorbs them more readily) however this is not always possible so a multivitamin might help cover 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 have to understand which nutrients are essential for your body in this time. It is vital to educate yourself and make an informed decision so that you receive the best results for your money. Pick a multivitamin marketed for women over 50 Multivitamins are formulated to provide nutrients that you are not getting from your diet, and if you are 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 those below it. Iron Whenever you're menopausal, you lose less iron after your periods stop and are consequently 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 women need a multivitamin that is low in iron. Magnesium and Vitamin D Reduced estrogen production in older women leads to a risk of osteoporosis. Gentle, weight-bearing exercises and higher calcium foods like milk, yogurt and poultry read more may counteract this and also keep your muscles strong. Start looking for a multivitamin which supplements your calcium requirements, and also contains 400 IU (international units) of vitamin D to help absorption. B12 Whenever you are over 50, it's harder for the body to absorb vitamin B12 directly from meals. This is due to reduced rates of stomach acid in elderly people (source). Having a B12 deficiency you'll find yourself constantly tired, so it is an essential component for 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 Most of us know that folic acid is an essential during pregnancy, but did you know it also plays a role in prevention of heart attacks, cancer and stroke in older individuals? Check your multivitamin's label to make certain you're receiving these benefits. These are the top nutrients to help maintain your eyesight. Elderly people commonly experience a deterioration in vision, but there is evidence that shows vitamin A may help reduce the risk of best multivitamin for women over 50 macular degeneration (source) Be sure that you buy from reputed manufacturers, and check for the United States Pharmacopeia (USP) stamp of quality on the label. Try to choose organic brands if that's important to you. Like all goods multivitamins too are most successful when fresh, so make certain that you check for expiry date. Multivitamins are available in pill, capsule, liquid and powder forms, each with their own sets of pros and cons. A once-daily dose is not as likely to be forgotten than the usual twice or 3 times per day dose so make certain to check the instructions. You should take the vitamin at about precisely the same time daily and don't double up if you miss you. The advantages of multivitamins tend to build more than exactly like a good diet, and that means you want to be consistent. Side effects like constipation and diarrhea might happen in the start, but these are usually temporary and dissipate with continued use. If you're prone to allergies, make sure to thoroughly scan the tag for your own 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 drugs, so talk about all possible risk factors with your doctor about your needs. Your doctor can also provide you a complete vitamin and mineral profile so that get more info you may upgrade your supplements based on your test results. Keeping your body equipped with nutrients to fight diseases rather than straight up disease prevention is the genuine role of multivitamins. Boost the benefits of the supplements with the addition of considerable fiber, lean proteins, vegetables, and fats that are good for your diet.This video shows some recipes that could help throughout the menopause.