As a girl approaches 50 decades of age, she'll undoubtedly begin to experience a number of changes in her body. Many are hormonal fluctuations due to the beginning of menopause, and others are only as a result of normal wear and tear on the system as time passes. Your dietary supplements should be tailored to meet these changing demands - a multivitamin specially formulated for your gender 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 types of change that exist on the human body because you reach 50. The first is a catchy one - that your nutrient requirements increase in precisely the same time as your nutrient absorbing capability is waning (source). This is particularly true in the event of vitamins B12 and D.The next set of modifications occurs at the onset of menopause when menstrual periods cease and the body slows down and finally 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 eyesight, memory and energy amounts to crop up with increasing age. This is a normal part of life but there are a few nutrients which could help keep your health in top condition for as long as you can. The above things mean that without fixing your diet, you are at increased risk of illness further down the line. Of course it is always best to get your nutrients directly from food, instead of from a supplement (your own body absorbs them more easily) however that 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 that nutrients are vital for your body at this time. It is crucial to educate yourself and make an educated choice so that you get the best results for the money. Pick a multivitamin promoted for women over 50 Multivitamins are formulated to provide nutrients which you are not getting from your diet, and if you are a senior woman, 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 mg for people under it. Iron Whenever you are menopausal, you lose less iron after your periods cease and are consequently required to decrease your iron intake. Multivitamins aimed for younger girls are usually high in iron material to revive iron lost during phases. Menopausal and post-menopausal ladies need a multivitamin that is low in iron. Calcium and Vitamin D Decreased estrogen production in older women contributes to a chance of osteoporosis. Moderate, weight-bearing exercises along with higher calcium foods like milk, yogurt and salmon may counteract this and keep your bones strong. Look for a multivitamin that supplements your calcium requirements, and also contains 400 IU (international units) of vitamin D to help absorption. B12 When you are over 50, it's harder for the body to absorb vitamin B12 directly from food. This is because of lower rates of stomach acid in elderly people (source). With a B12 deficiency you'll end up constantly drowsy, so it is a vital element for a multivitamin aimed toward women over 50. Vitamin B12 also helps keep the nervous system, including the brain, so this will help keep your memory sharp also. Folic Acid Most of us understand 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 people? Assess your multivitamin's label to make certain you're receiving these advantages. 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's evidence that shows vitamin A can help decrease the risk of macular degeneration (source) Try to choose organic brands if that's important to you. know more Like all goods multivitamins too are most effective when new, so be sure that you check for expiration date. The Best Way to Take a Multivitamin for Women Over 50 Multivitamins can be found in pill, capsule, liquid and powder forms, each with their own sets of pros and cons. Choose a form which fits with your lifestyle - if you have difficulty swallowing, a liquid is best. A once-daily dose is less likely to be forgotten than a twice or three times daily dose so be certain to look at the directions. You should take the vitamin at about the same time every day and don't double up in the event that you miss one. The advantages of multivitamins have a tendency to build more than just like a great diet, and that means you want to be consistent. Side effects like constipation and nausea might happen in the beginning, but these are often temporary and dissipate with continued usage. If you're prone to allergies, make certain that you thoroughly scan the tag for your own allergen. In case you have a long term illness or are taking prescription medications, you need to be extra cautious when beginning a multivitamin. Supplements can negatively interact with various drugs, so talk about all potential risk factors with your doctor about your needs. Your doctor can also provide you a complete vitamin and mineral profile so you can update your supplements according to your evaluation results. Maintaining your here body armed with nutrients to resist ailments rather than straight up disease prevention is the true role of multivitamins. Enhance the benefits of these supplements by adding ample fiber, lean proteins, vegetables, and fats that are good for your diet.This video demonstrates some recipes which could help throughout the menopause.