As a girl approaches 50 decades old, she will definitely begin to experience a number of changes in her body. Many are hormonal changes due to the onset of menopause, and many others are just 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 to your sex and age class can help ease bothersome symptoms and also prevent future illness. I've put together 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 different kinds of change that exist on your body as you reach 50. The first is a tricky one - your nutrient requirements increase in the same time as your nutritional supplement absorbing capacity is waning (origin). This is particularly true in case of vitamins B12 and D.The second set of modifications occurs at the start of menopause when menstrual periods ceased and the entire body slows down and finally stops producing the hormone estrogen. Estrogen is responsible for maintaining bone mass, breast and heart health, in addition to 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 a few nutrients which could help keep your health in prime condition for as long as you can. The aforementioned factors mean that without adjusting your diet, you are at heightened risk of illness farther down the line. Of course it's always best to get your nourishment directly from food, instead of from a nutritional supplement (your body absorbs them more readily) however that isn't always possible so a multivitamin might help protect all bases. Things 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 which nutrients are vital for your body at this time. It's vital to educate yourself and make an educated 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 which you're not getting out of the diet, and when you are 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 mg for people below it. Iron Whenever you're menopausal, you lose less iron after your periods stop and are therefore required to decrease your iron consumption. Multivitamins geared for younger women tend to be high in iron content to restore iron lost during periods. Menopausal and post-menopausal ladies need a multivitamin that's low in iron. Magnesium and Vitamin D Reduced estrogen production in older women contributes to a risk of osteoporosis. Gentle, weight-bearing exercises and high calcium foods like milk, yogurt and salmon may counteract this and also keep your muscles strong. Look for a multivitamin which supplements your calcium requirements, and also contains 400 IU (international units) of vitamin D to help absorption. B12 Whenever you are over 50, it's harder for your body to absorb vitamin B12 straight from food. This is due to lower levels of stomach acid in elderly people (origin). Having a B12 deficiency you'll end up constantly tired, so it's a vital element for a multivitamin aimed toward women over 50. Vitamin B12 also helps keep the nervous system, including the brain, so this can help keep your memory sharp also. Folic Acid Assess your multi-vitamin label to make certain you're getting these benefits. These are the very best nutrients to help maintain your eyesight. Elderly 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 select organic brands if that's significant to you. Like all goods multivitamins too are most effective when fresh, so be sure 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. Choose 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 handbag. 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 about precisely the same time daily and don't double up in the event that you miss one. The benefits of multivitamins tend to build over time, just like a good diet, so get more info you need to be consistent. Side effects like constipation and diarrhea might happen in the beginning, but these are usually temporary and dissipate with continued usage. If you are prone to allergies, make certain that you thoroughly scan the tag for your own allergen. If you have a long term illness or are taking prescription medicines, you have to be really cautious when starting a multivitamin. Supplements can adversely interact with many drugs, so talk about all possible risk factors with your doctor about your needs. Your doctor may also provide you a comprehensive vitamin and mineral profile so you can upgrade your supplements according to your test results. Keeping your body equipped with nutrients to resist ailments rather than straight up disease prevention would be the true function of multivitamins. Enhance the benefits of these supplements by adding considerable fiber, lean proteins, vegetables, and good fats to your diet.This video shows some recipes that can help throughout the menopause.