As a woman approaches 50 decades old, she'll definitely start to experience a number of changes in her body. Many are hormonal fluctuations due to the onset of menopause, and others are only as a result of normal wear and tear on the machine as time passes. Your dietary supplements must be tailored to meet these changing needs - a multivitamin specifically formulated to your sex and age class can help ease bothersome symptoms and also prevent 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 kinds of change that occur on your body because you reach 50. The first is a tricky one - your nutrient requirements increase at precisely the same time as your nutrient absorbing 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 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 problems with vision, memory and energy levels to crop up with increasing age. This is a normal part of life but there are some nutrients that could help keep your health in top condition for as long as you can. The above factors mean that without adjusting your diet, you are at heightened risk of illness further down the line. Of course it's always best to get your nourishment straight from food, rather than from a nutritional supplement (your body absorbs them more easily) however that isn't always possible so a multivitamin might help cover all bases. What to Look for in a Multivitamin for Women Over 50 Before you're able to pick the best multivitamin for women over 50, you must understand which nutrients are essential for your body in this time. It is crucial to educate yourself and make an informed choice so that you receive the best results for your money. Pick a multivitamin promoted for women over 50 Multivitamins are formulated to provide nutrients which you're not getting out of the diet, and when you're a senior woman, these needs differ from that of your younger counterparts. For instance, the Institute of Medicine recommends a daily calcium intake of 1200 mg for women over 50 as opposed to 1000 milligrams for those under it. Iron When you are menopausal, you lose less iron following your periods cease and are consequently check here required to decrease your iron consumption. Multivitamins aimed for younger girls tend to be high in iron content to restore 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 leads to a risk of osteoporosis. Moderate, weight-bearing exercises along with high calcium foods such as milk, yogurt and salmon can counteract this and 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're over 50, it is harder for the body to absorb vitamin B12 straight from food. This is due to lower rates of stomach acid in elderly people (origin). With a B12 deficiency you'll end up constantly tired, so it is a vital element to get a multivitamin aimed at women over 50. Vitamin B12 also helps maintain the nervous system, including the brain, so this will help keep your memory sharp also. Folic Acid Assess your multi-vitamin label to make certain you're receiving these advantages. Vitamin A and Lutein These are the very best nutrients that will help maintain your eyesight. Older people commonly experience a deterioration in vision, but there's evidence that shows vitamin A can help reduce the risk of macular degeneration (source) Make sure 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 effective when new, so be certain that you check for expiration date. The Best Way to Take a Multivitamin for Women Over 50 Multivitamins can be found in tablet, capsule, liquid and powder 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 good deal whereas a pill fits easily into your purse. A once-daily dose is less likely to be forgotten than a two or 3 times per day dose so make sure to look at the instructions. You ought to take the vitamin at about the same time daily and do not double up if 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 happen in the beginning, but these are often temporary and dissipate with continued use. If you are prone to allergies, make sure to thoroughly scan the tag for your own allergen. If you have a long-term illness or are taking prescription medicines, you need to be extra careful when beginning a multivitamin. Nutritional supplements can adversely interact with various medications, so discuss all possible risk factors with your doctor about your needs. Your doctor can also provide you a complete vitamin and mineral profile so you may upgrade your supplements based on your evaluation results. Keeping your body equipped with nutrients to fight ailments rather than direct up disease prevention would be the true role of multivitamins. Enhance the benefits of these supplements by adding ample fiber, lean proteins, vegetables, and good fats to your diet.This video shows some recipes that could help throughout the menopause.