As a girl approaches 50 years of age, she'll definitely 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 consequence of normal wear and tear on the system over time. Your dietary supplements should be tailored to meet these changing needs - a multivitamin specially formulated to your sex and age class can help alleviate bothersome symptoms and also avoid future illness. There are a few different types of change that occur in your body as you reach 50. The first is a tricky one - your nutrient requirements increase in precisely the exact same time as your nutritional supplement consuming capability is waning (origin). This is particularly true in the event of vitamins B12 and D.The next 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 maintaining bone mass, breast and heart health, as well as managing moods. It is natural for issues with vision, memory and energy levels to crop up with increasing age. This is a normal part of daily life but there are a few nutrients that can help keep your health in prime condition for as long as you can. The aforementioned factors mean that without fixing your diet, you're at increased risk of illness further down the line. Obviously it is always best to get your nutrients directly from food, instead of from a nutritional supplement (your own body absorbs them more easily) however that is not always possible so a multivitamin can help protect all bases. What to Look for in a Multivitamin for Women Over 50 Before you can pick the best multivitamin for women over 50, you have to understand that nutrients are essential for your body in this moment. It's vital to educate yourself and make an informed choice so that you receive 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 from the diet, and when you're a senior woman, these demands differ from that of your younger counterparts. As an example, 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 following your periods stop and are consequently required to lower your iron consumption. Multivitamins aimed for younger girls tend to be high in iron material to restore iron lost during phases. Menopausal and post-menopausal women require a multivitamin that is low in iron. Calcium and Vitamin D Decreased estrogen production in elderly women leads to a chance of osteoporosis. Gentle, weight-bearing exercises along with high calcium foods such as milk, yogurt and poultry can counteract this and also keep your bones strong. Look for a multivitamin which supplements your calcium needs, 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 directly from meals. This is due to lower rates of stomach acid in older people (source). Having a B12 deficiency you will find yourself constantly drowsy, so it get more info is a vital element to get a multivitamin aimed at women over 50. Vitamin B12 also helps maintain the nervous system, 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. Older people commonly experience a deterioration in vision, but there's evidence that demonstrates vitamin A may help reduce the risk of macular degeneration (source) Try to choose organic brands if that's important to you. Like all goods multivitamins too are most successful when new, so be certain that you check for expiry date. The Best Way to Take a Multivitamin for Women Over 50 Multivitamins are available in tablet, capsule, powder and liquid forms, each with their own sets of advantages and disadvantages. Pick a form that fits with your lifestyle - if you have difficulty swallowing, a liquid is ideal. A tin of powder is inconvenient if you travel a lot whereas a pill fits easily into your purse. A once-daily dose is not as likely to be forgotten than the usual two or 3 times per day dose so make sure to check the directions. You should take the vitamin at around the same time every day and don't double up in the event that you miss you. The advantages of multivitamins have a tendency to build more than exactly like a good diet, so you need to be consistent. Side effects like constipation and nausea might happen in the start, however these are usually temporary and dissipate with continued usage. If you're prone to allergies, make sure to thoroughly scan the tag for your own allergen. In case you have a long term illness or are taking prescription medicines, you have to be really careful when starting a multivitamin. Supplements can negatively interact with various drugs, so discuss all possible risk factors with your physician about your requirements. Your doctor can also give you a complete vitamin and mineral profile so you can upgrade your supplements according to your test results. Keeping your body armed with nutrients to resist diseases rather than direct up disease prevention would be the true function of multivitamins. Boost the benefits of the supplements by adding considerable fiber, lean proteins, vegetables, and fats that are good to your diet.This video demonstrates some recipes that can help throughout the menopause.