As a woman approaches 50 years old, she will undoubtedly start to experience a number of changes in her body. Many are hormonal fluctuations due to the beginning of menopause, and others are just as a result of ordinary wear and tear on the system as time passes. Your dietary supplements must be tailored to meet those changing demands - a multivitamin specifically formulated to your gender and age group can help alleviate bothersome symptoms and also prevent future illness. Why do Women Over 50 Need to Take a Multivitamin? There are a few distinct types of change that exist in your body because you reach 50. The first is a catchy one - that your nutrient requirements increase in the exact same time as your nutrient absorbing capability is waning (source). This is particularly true in case of vitamins B12 and D.The second group of changes occurs in the onset of menopause when menstrual periods cease and the entire body slows down and eventually stops producing the hormone estrogen. Estrogen is responsible for preserving bone mass, heart and breast health, as well as managing moods. It is natural for issues with vision, energy and memory 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 top condition for as long as you can. The above factors imply that without fixing your diet, you are at heightened risk of illness further down the line. Of course it is always best to get your nourishment directly from food, instead of from a nutritional supplement (your own body absorbs them more readily) however this isn't 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, then you must understand which nutrients are vital for your body in this moment. It is vital to educate yourself and make an informed choice so that you get the best results for your money. Choose a multivitamin marketed for women over 50 Multivitamins are formulated to provide nutrients that you are not getting from your diet, and when you are a senior girl, these demands differ from that of your younger counterparts. As an instance, the Institute of Medicine recommends a daily calcium intake of 1200 mg for women over 50 as opposed to 1000 milligrams for people under it. Iron Whenever you're menopausal, you lose less iron after your periods stop and are therefore required to lower your iron intake. Multivitamins geared for younger women are usually high in iron material to revive iron lost during phases. Menopausal and post-menopausal ladies need a multivitamin that's high in iron. Magnesium and Vitamin D Reduced estrogen production in elderly women contributes to a chance of osteoporosis. Moderate, weight-bearing exercises along with higher calcium foods like milk, yogurt and salmon can counteract this and keep your muscles 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 When you are over 50, it is harder for the body to absorb vitamin B12 directly from food. This is because of lower levels of stomach acid in older people (source). Having 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, more info 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 advantages. Vitamin A and Lutein These are the top nutrients that will help maintain your vision. Elderly people commonly experience a deterioration in vision, but there is evidence that demonstrates vitamin A can help reduce the risk of macular degeneration (origin) Try to choose organic brands if that's important for you. Like all goods multivitamins too are most effective when new, so be sure to check for expiry date. The Best Way to Take a Multivitamin for Women Over 50 Multivitamins are available in pill, capsule, liquid and powder forms, each with their own sets of advantages and disadvantages. Choose a form which fits with your lifestyle - if you have difficulty swallowing, a liquid is best. A once-daily dose is not as likely to be forgotten than a two or 3 times daily dose so make sure to check the instructions. You should take the vitamin at about the same time daily and don't here double up in the event that you miss one. The benefits of multivitamins tend to build more than just enjoy a good diet, so you want to be consistent. Negative effects such as constipation and diarrhea might happen in the beginning, however these are usually temporary and dissipate with continued usage. If you are prone to allergies, make certain to thoroughly scan the tag for your allergen. If you have a long term illness or are taking prescription medications, you have to be extra careful when beginning a multivitamin. Supplements can negatively 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 you can upgrade your supplements based on your test results. Maintaining your body equipped with nutrients to fight diseases rather than straight up disease prevention would be the true function of multivitamins. Enhance the benefits of these supplements by adding considerable fiber, lean proteins, vegetables, and good fats to your diet.This video demonstrates here some recipes which can help during the menopause.