As a girl approaches 50 years old, she'll undoubtedly start to experience some changes in her body. Many are hormonal changes due to the beginning of menopause, and many others are only as a result of normal wear and tear on the system over time. Your dietary supplements must be tailored to meet those changing demands - a multivitamin specially formulated for your sex and age class can help ease bothersome symptoms and even prevent future illness. I have put together some recommendations to consider when deciding upon the best multivitamin for women over 50. Why do Women Over 50 Need to Take a Multivitamin? There are a couple of distinct kinds of change that exist in your body as you reach 50. The first is a tricky one - that your nutrient needs increase at the same time as your nutritional supplement absorbing capacity is waning (source). This is especially true in the event of vitamins B12 and D.The second set of modifications occurs in the onset of menopause when menstrual periods cease and the entire body slows down and finally stops producing the hormone estrogen. Estrogen is responsible for maintaining bone mass, breast and heart health, as well as managing moods. It's natural for problems with eyesight, energy and memory levels to crop up with increasing age. This is a normal part of daily life but there are some nutrients which could help keep your wellbeing in top condition for as long as you can. The above factors imply that without adjusting your diet, you're at heightened risk of illness further down the line. Obviously it's always best to get your nutrients straight from food, rather than 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 choose the best multivitamin for women over 50, then you must understand that nutrients are essential for your body at this moment. It is crucial to educate yourself and make an educated choice so that you receive the best results for the money. Pick a multivitamin marketed for women over 50 Multivitamins are formulated to provide nutrients that you are not getting from the diet, and when you're 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 compared to 1000 mg for those under it. Iron When you're menopausal, you lose less iron after your periods cease and are therefore required to decrease your iron consumption. Multivitamins geared for younger girls are usually high in iron content to restore iron lost during periods. Menopausal and post-menopausal women require a multivitamin that's low in iron. Calcium and Vitamin D Reduced estrogen production in older women contributes to a chance of osteoporosis. Moderate, weight-bearing exercises along with high calcium foods such as milk, yogurt and poultry may counteract this and also keep your muscles strong. Look for a multivitamin that supplements your calcium requirements, and also contains 400 IU (international units) of vitamin D to assist absorption. B12 When you are over 50, it is harder for your body to absorb vitamin B12 straight from meals. This is due to reduced levels of stomach acid in elderly people (origin). With a B12 deficiency you'll find yourself constantly tired, so it is a vital element to get a multivitamin aimed toward 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 Assess your multi-vitamin label to ensure you're getting these benefits. These are the very best nutrients to help maintain your vision. Older individuals typically 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 significant for you. Like all goods multivitamins too are most effective when fresh, so be certain that you check for expiration date. Multivitamins can be found in pill, capsule, powder and liquid forms, each with their own sets of pros and cons. A tin of powder is inconvenient if you travel a lot whereas a pill fits easily into your purse. A once-daily dose is less likely to be best multivitamin for women forgotten than a twice or three times per day dose so be certain that you look at the instructions. You ought to take the vitamin at about precisely the exact same time daily and do not double up in the event that you miss one. The benefits of multivitamins tend to build more than exactly like a great diet, so you want to be consistent. Negative effects such as constipation and nausea might occur in the beginning, but these are usually temporary and dissipate with continued usage. If you are prone to allergies, make sure that you 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 cautious when starting a multivitamin. Supplements can negatively interact with many medications, so talk about all possible risk factors with your physician about your needs. Your doctor can also provide you a complete vitamin and mineral profile so you can update your supplements based on your evaluation results. Keeping your body equipped with nutrients to resist ailments rather than straight up disease prevention would be the genuine function of multivitamins. Enhance the benefits of the supplements with the addition of ample fiber, lean proteins, vegetables, and good fats for your diet.This video demonstrates some recipes which could help during the menopause.