As a girl approaches 50 years old, she will definitely begin to experience some 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 machine over time. Your dietary supplements must be tailored to meet those changing needs - a multivitamin specifically formulated for your gender and age class can help alleviate bothersome symptoms and even avoid future illness. Why do Women Over 50 Need to Take a Multivitamin? There are a couple of distinct types of change that occur on the human body as you reach 50. The first is a tricky one - that your nutrient needs increase at the same time as your nutrient consuming capacity 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 entire body slows down and finally stops producing the hormone estrogen. Estrogen is responsible for preserving bone mass, breast and heart health, as well as managing moods. It is natural for problems with eyesight, energy and memory levels to crop up with increasing age. This is a normal part of life but there are some nutrients which can help keep your wellbeing in prime condition for as long as you can. The aforementioned things imply that without fixing your diet, you're at increased risk of illness further down the line. Of course it's always best to get your nutrients directly from food, rather than from a supplement (your body absorbs them more easily) however this isn't always possible so a multivitamin can help cover all bases. What to Look for in a Multivitamin for Women Over 50 Before you can choose the best multivitamin for women over 50, you have to understand that nutrients are vital for your body in this moment. It's vital to educate yourself and make an educated choice so that you get the best results for your money. Pick a multivitamin promoted for women over 50 Multivitamins are formulated to provide nutrients that you are 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 compared more info to 1000 mg for those 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 content to revive iron lost during phases. Menopausal and post-menopausal ladies need a multivitamin that's low in iron. Calcium and Vitamin D Decreased estrogen production in elderly women contributes to a risk of osteoporosis. Moderate, weight-bearing exercises along with higher calcium foods such as milk, yogurt and salmon may counteract this and also keep your bones strong. Look for a multivitamin which supplements your calcium requirements, and also contains 400 IU (international units) of vitamin D to help absorption. B12 When you're over 50, it's harder for the body to absorb vitamin B12 directly from food. This is due to lower levels of stomach acid in older people (origin). Having a B12 deficiency you'll find yourself constantly tired, so it is a vital 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 Assess your multivitamin's label to make certain you're getting these advantages. Vitamin A and Lutein These are the top nutrients to help here maintain your vision. Older individuals typically experience a deterioration in vision, but there's evidence that demonstrates vitamin A can help reduce the risk of macular degeneration (source) Try to select organic brands if that's important for you. Like all goods multivitamins too are most effective when new, so be sure that you check for expiry date. Multivitamins can be found in tablet, capsule, powder and liquid forms, each with their own sets of pros and cons. Choose a form which fits with your lifestyle - know more if you have difficulty swallowing, a liquid is ideal. A tin of powder is inconvenient if you travel a good deal whereas a pill fits easily into your purse. A once-daily dose is less likely to be forgotten than the usual two or three times daily dose so be certain that you check the directions. You ought to take the vitamin at about the same time every day and do not double up in the event that you miss one. The advantages of multivitamins have a tendency to build over time, exactly like a 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 use. If you are prone to allergies, make sure to thoroughly scan the label for your own allergen. In case you've got a long-term illness or are taking prescription medications, you need to be extra careful when starting a multivitamin. Supplements can negatively interact with various drugs, so talk about all potential risk factors with your physician about your requirements. Your doctor may also provide you a complete vitamin and mineral profile so that you may upgrade your supplements according to your evaluation results. Maintaining your body armed with nutrients to resist ailments rather than direct up disease prevention would be the true function of multivitamins. Enhance the benefits of these supplements by adding ample fiber, lean proteins, vegetables, and good fats to your diet.This video demonstrates some recipes that could help throughout the menopause.