As a woman approaches 50 decades old, she'll undoubtedly start to experience a number of changes in her body. Many are hormonal fluctuations due to the onset of menopause, and many others are just as a consequence of ordinary wear and tear on the system over time. Your dietary supplements should be tailored to meet these changing demands - a multivitamin specifically formulated for your gender and age group can help alleviate bothersome symptoms and even prevent future illness. I've 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 few different kinds of change that occur in your body as you reach 50. The first is a tricky one - that your nutrient needs increase at the same time as your nutrient consuming capability is waning (source). This is particularly true in the event of vitamins B12 and D.The second set of modifications occurs in the onset of menopause when menstrual periods ceased and the entire body slows down and finally stops producing the hormone estrogen. Estrogen is responsible for preserving bone mass, breast and heart health, in addition to managing moods. It is natural for problems with eyesight, memory and energy levels to crop up with increasing age. This is a normal part of life but there are some nutrients which could help keep your health in prime condition for as long as you can. The aforementioned factors imply that without fixing your diet, you are at increased risk of illness farther down the line. Of course 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 this isn't always possible so a multivitamin might help protect 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 have to understand which nutrients are vital for your body at this time. It's vital to educate yourself and make an informed choice so that you get the best results for the money. Choose a multivitamin promoted for women over 50 Multivitamins are formulated to provide nutrients which you are not getting from your diet, and when you're a senior woman, these needs 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 milligrams for people under it. Iron Whenever you are menopausal, you lose less iron following your periods stop and are therefore required to decrease your iron consumption. Multivitamins aimed for younger women more info are usually high in iron content to restore iron lost during periods. Menopausal and post-menopausal ladies need a multivitamin that is low in iron. Calcium and Vitamin D Decreased estrogen production in elderly women leads to a risk of osteoporosis. Moderate, weight-bearing exercises and high calcium foods like milk, yogurt and salmon can counteract this and also 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 help absorption. B12 Whenever you are over 50, it is harder for your body to absorb vitamin B12 straight from food. This is because of lower rates of stomach acid in older people (source). Having a B12 deficiency you will end up constantly drowsy, so it is a vital element for 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 multivitamin's label to ensure you're receiving these advantages. Vitamin A and Lutein These are the top nutrients to help maintain your vision. Older individuals typically experience a deterioration in vision, but there's evidence that shows 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 effective when fresh, so make certain that you check for expiration date. Multivitamins can be found in pill, capsule, liquid and powder forms, each with their own sets of advantages and disadvantages. Pick a form which fits with your lifestyle - if you have trouble swallowing, a liquid is best. A once-daily dose is less likely to be forgotten than a twice or three times daily dose so make sure to look at the directions. You should take the vitamin at about precisely the exact same time daily and do not double up in the event that you miss you. The advantages of multivitamins have a tendency to build over time, just like a good diet, so you want to be consistent. Negative effects such as constipation and nausea might happen in the start, but these are usually temporary and dissipate with continued usage. If you are prone to allergies, be certain that you thoroughly scan the label for your allergen. If you've got a long-term illness or are taking prescription medicines, you need to be extra cautious when beginning a multivitamin. Supplements can adversely interact with many drugs, so talk about all possible risk factors with your doctor about your requirements. Your doctor may also give you a comprehensive vitamin and mineral profile so that you can update your supplements according to 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. Boost the benefits of the supplements by adding ample fiber, lean proteins, vegetables, and fats that are good to your diet.This video demonstrates some recipes that can help during the menopause.