As a woman approaches 50 years old, she'll undoubtedly begin to experience a number of changes in her body. Many are hormonal changes due to the beginning of menopause, and many others are just as a consequence of normal wear and tear on the machine over time. Your dietary supplements should be tailored to meet those changing needs - a multivitamin specially formulated to your sex and age class 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. Why do Women Over 50 Need to Take a Multivitamin? There are a couple of distinct types of change that occur in your body as you reach 50. The first is a catchy one - that your nutrient requirements increase at the exact same time as your nutritional supplement absorbing capability is waning (source). This is especially true in case of vitamins B12 and D.The next group of modifications occurs in the start of menopause when menstrual periods ceased and the entire body slows down and eventually stops producing the hormone estrogen. Estrogen is responsible for maintaining bone mass, heart and breast health, as well as managing moods. It's natural for problems with vision, energy and memory levels to crop up with increasing age. This is a standard part of daily life but there are a few nutrients which could help keep your wellbeing in prime condition for as long as possible. The above factors mean that without adjusting your diet, you're at heightened risk of illness farther down the line. Obviously it is always best to get your nourishment directly from food, rather than from a nutritional supplement (your body absorbs them more easily) however that is not always possible so that a multivitamin might help protect all bases. Before you're able to pick the best multivitamin for women over 50, then you have to understand that nutrients are vital for your body in this moment. It is vital to educate yourself and make an educated decision so that you receive the best results for your money. Choose a multivitamin marketed for women over 50 Multivitamins are formulated to provide nutrients that you're not getting from your diet, and if you're a senior girl, these needs 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 as opposed to 1000 mg for people under it. Iron When you are menopausal, you lose less iron following your periods cease and are consequently required to lower your iron intake. Multivitamins geared for younger girls tend to be high in iron content to revive iron lost during phases. Menopausal and post-menopausal women need a multivitamin that's high in iron. Calcium and Vitamin D Decreased estrogen production in elderly women contributes to a risk of osteoporosis. Gentle, weight-bearing exercises along with high calcium foods such as milk, yogurt and poultry may counteract this and keep your muscles strong. Start looking 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's harder for the body to absorb vitamin B12 straight from food. This is because of lower rates of stomach acid in elderly people (origin). With a B12 deficiency you'll end up constantly tired, so it is a vital click here component to get a multivitamin aimed at women over 50. Vitamin B12 also helps keep the nervous system, including the brain, so this can help keep your memory sharp too. Folic Acid Check your multivitamin's label to make certain you're getting these advantages. Vitamin A and Lutein These are the very best nutrients to help maintain your vision. Older individuals website typically experience a deterioration in vision, but there's evidence that demonstrates vitamin A can help reduce the risk of macular degeneration (source) Be sure to purchase from reputed brands, and assess for the United States Pharmacopeia (USP) stamp of quality on the label. Try to select organic brands if that's significant to you. Like all goods multivitamins too are most successful when fresh, so be sure to check for expiry date. The Best Way to Take a Multivitamin for Women Over 50 Multivitamins can be found in tablet, capsule, powder and liquid forms, each with their own sets of pros and cons. Pick 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 twice or three times per day dose so be sure to look at the instructions. You should take the vitamin at around the same time every day and do not double up if you miss one. The benefits of multivitamins have a tendency to build more than just like a best multivitamin for women good diet, and that means you want to be consistent. Side effects like constipation and diarrhea might occur in the start, however these are often temporary and dissipate with continued usage. If you are prone to allergies, make certain that you thoroughly scan the label for your allergen. If you've got a long term illness or are taking prescription medicines, you have to be extra cautious when starting a multivitamin. Nutritional supplements can adversely interact with many drugs, so discuss all potential risk factors with your doctor about your needs. Your doctor may also provide you a comprehensive vitamin and mineral profile so that you can update your supplements based on your evaluation results. Maintaining your body equipped with nutrients to fight diseases rather than straight up disease prevention would be the true role of multivitamins. Boost the benefits of the supplements by adding ample fiber, lean proteins, vegetables, and good fats to your diet.This video demonstrates some recipes which could help during the menopause.