As a girl approaches 50 decades old, she'll definitely begin 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 as time passes. Your dietary supplements must be tailored to meet those changing needs - a multivitamin specially formulated to your sex and age group can help ease bothersome symptoms and even avoid future illness. I have assembled 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 your body because you reach 50. The first is a catchy one - that your nutrient requirements increase at precisely the same time as your nutrient consuming capacity is waning (source). This is particularly true in case of vitamins B12 and D.The next group of changes occurs at the start 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 eyesight, energy and memory levels to crop up with increasing age. This is a standard part of daily life but there are some nutrients that could help keep your health in top condition for as long as possible. The aforementioned things imply that without fixing your diet, you're at heightened risk of illness further down the line. Of course it is always best to get your nourishment directly from food, rather than from a supplement (your own body absorbs them more readily) however this is not always possible so that a multivitamin might help cover all bases. Before you're able to pick the best multivitamin for women over 50, you must 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 get 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 out of the diet, and if you're a senior woman, these needs 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 below it. Iron When you are menopausal, you shed less iron following your periods cease and are consequently required to decrease your iron intake. Multivitamins aimed for younger women are usually high in iron material to revive iron lost during phases. Menopausal and post-menopausal women need a multivitamin that's high in iron. Magnesium and Vitamin D Decreased estrogen production in older women leads to a chance of osteoporosis. Moderate, weight-bearing exercises and high calcium foods such as milk, yogurt and poultry may counteract this and 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 are over 50, it is harder for the body to absorb vitamin B12 directly from food. This is because of reduced rates of stomach acid in older people (source). Having a B12 deficiency you'll end up constantly tired, so it is a vital component to get a multivitamin aimed toward women over 50. Vitamin B12 also helps maintain the nervous system, including the mind, so this can help keep your memory sharp also. Folic Acid The majority 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, stroke and cancer in older individuals? Check your multi-vitamin check here label to make certain you're receiving these advantages. Vitamin A and Lutein These are the very best nutrients that will help maintain your vision. Older individuals typically experience a deterioration in vision, but there is evidence that demonstrates vitamin A may help decrease the risk of macular degeneration (origin) Make certain to 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 important to you. Like all goods multivitamins too are most successful when fresh, so be certain to check for expiration 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. A once-daily dose is less likely to be forgotten than the usual twice or three times daily dose so make sure to look at the instructions. You should take the vitamin at about precisely the exact same time daily and do get more info not double up in the event that you miss one. The advantages of multivitamins tend to build over time, exactly enjoy a great diet, and that means you want to be consistent. Side effects like constipation and diarrhea might occur in the beginning, however these are often temporary and dissipate with continued usage. If you're prone to allergies, make sure to thoroughly scan the tag for your allergen. If you have a long term illness or are taking prescription medications, you have to be really cautious when starting a multivitamin. Supplements can adversely interact with various drugs, so talk about all possible risk factors with your physician about your requirements. Your doctor may also provide you a comprehensive vitamin and mineral profile so that you can update your supplements according more info to your evaluation results. Maintaining your body armed with nutrients to resist ailments rather than straight up disease prevention would be the genuine function of multivitamins. Enhance the benefits of these supplements by adding considerable fiber, lean proteins, vegetables, and fats that are good to your diet.This video shows some recipes which can help throughout the menopause.