As a woman approaches 50 years old, she'll undoubtedly begin to experience a number of changes in her body. Many are hormonal changes due to the beginning of menopause, and many others are just as a result of ordinary wear and tear on the machine over time. Your dietary supplements should be tailored to meet those changing demands - a multivitamin specially formulated for your gender and age class can help alleviate bothersome symptoms and even prevent future illness. Why do Women Over 50 Need to Take a Multivitamin? There are a couple of distinct kinds of change that occur in the human body because you reach 50. The first is a catchy one - your nutrient requirements increase at the exact same time as your nutritional supplement consuming capacity is waning (source). This is especially true in case of vitamins B12 and D.The second set of changes occurs in 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 preserving bone mass, heart and breast health, in addition to managing moods. It is natural for problems with eyesight, energy and memory amounts to crop up with increasing age. This is a standard part of daily life but there are a few nutrients that could help keep your wellbeing in prime condition for as long as possible. The above factors mean that without adjusting your diet, you are at increased risk of illness farther down the line. Obviously it is always best to get your nourishment straight from food, rather than from a supplement (your body absorbs them more readily) however this is not always possible so that a multivitamin might help cover all bases. What to Look for in a Multivitamin for Women Over 50 Before you can pick the best multivitamin for women over 50, then you have to understand which nutrients are essential for your body at this moment. It is crucial to educate yourself and make an informed decision 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 from the diet, and if you are 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 to 1000 milligrams for those below it. Iron Whenever you are menopausal, you lose less iron following your periods cease and are therefore required to decrease your iron consumption. Multivitamins aimed for younger girls are usually high in iron content to revive iron lost during phases. Menopausal and post-menopausal women require a multivitamin that is low in iron. Magnesium and Vitamin D Decreased estrogen production in elderly women contributes to a risk of osteoporosis. Moderate, weight-bearing exercises and higher calcium foods such as milk, yogurt and poultry may counteract this and keep your muscles 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're over 50, it's harder get more info for the body to absorb vitamin B12 directly from food. This is because of reduced rates of stomach acid in elderly people (source). Having a B12 deficiency you will end up constantly tired, so it is a vital element for a multivitamin aimed toward 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 make certain you're receiving these benefits. These are the very best nutrients to help maintain your vision. Elderly people commonly experience a deterioration in vision, but there is evidence that shows vitamin A can help reduce the risk of macular degeneration (origin) Make certain to purchase from reputed brands, and assess for the United States Pharmacopeia (USP) stamp of quality to the tag. Try to select organic brands if that's significant for you. Like all goods multivitamins too are most effective when new, so make sure to check for expiry date. Multivitamins can be found in pill, capsule, powder and liquid forms, each with their own sets of check here pros and cons. A tin of powder is inconvenient if you travel a lot whereas a pill fits easily into your handbag. A once-daily dose is less likely to be forgotten than the usual twice or 3 times daily dose so be certain to check the directions. You should take the vitamin at about precisely the exact same time daily and do not double up if you miss one. The benefits of multivitamins tend to build over time, just like a good diet, so you need to be consistent. Side effects like constipation and diarrhea might occur in the beginning, but these are usually temporary and dissipate with continued usage. If you are prone to allergies, make sure to thoroughly scan the label for your allergen. If you have a long term illness or are taking prescription medicines, you need to be really cautious when beginning a multivitamin. Nutritional supplements can negatively interact with various drugs, so discuss all possible risk factors with your doctor about your needs. Your doctor may also provide you a complete vitamin and mineral profile so that you may update your supplements based on your test results. Keeping your body armed with nutrients to resist ailments rather than straight up disease prevention is the true role of multivitamins. Boost the benefits of these supplements by adding ample fiber, lean proteins, vegetables, and fats that are good for your diet.This video shows some recipes which can help throughout the menopause.