As a woman approaches 50 decades of age, she will definitely 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 normal wear and tear on the machine over time. Your dietary supplements should be tailored to meet those changing needs - a multivitamin specifically formulated for your sex and age group can help alleviate bothersome symptoms and even prevent future illness. There are a couple of different types of change that exist in the human body because you reach 50. The first is a tricky one - that your nutrient needs increase at precisely the exact same time as your nutrient absorbing capability is waning (source). This is especially true in the event of vitamins B12 and D.The second set of modifications occurs in 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 maintaining bone mass, heart and breast health, in addition to managing moods. It's natural for issues with eyesight, energy and memory levels to crop up with increasing age. This is a normal part of daily life but there are a few nutrients that can help keep your health in top condition for as long as you can. The aforementioned things mean that without adjusting your diet, you are at heightened risk of illness farther down the line. Obviously it is always best to get your nutrients directly from food, rather than from a supplement (your body absorbs them more readily) however that is not always possible so that a multivitamin might help protect all bases. Before you can choose the best multivitamin for women over 50, you must understand which nutrients are essential for your body in this moment. It is vital to educate yourself and make an educated decision so that you get the best results for the money. Pick a multivitamin promoted for women over 50 Multivitamins are formulated to provide nutrients that you are not getting out of your diet, and when you are a senior woman, 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 as opposed to 1000 mg for those below it. Iron check here Whenever you're menopausal, you shed less iron following your periods stop and are therefore required to lower your iron intake. Multivitamins aimed for younger girls are usually high in iron material to revive iron lost during periods. Menopausal and post-menopausal women need a multivitamin that's high in iron. Magnesium and Vitamin D Reduced estrogen production in older women leads to a risk of osteoporosis. Moderate, weight-bearing exercises along with high 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 are over 50, it is harder for your body to absorb vitamin B12 directly from meals. This is because of lower levels of stomach acid in elderly people (source). With a B12 deficiency you'll end up constantly tired, so it is an essential component for 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 also. Folic Acid Check your multivitamin's label to make certain you're getting these advantages. These are the very best nutrients to help maintain your eyesight. Elderly people commonly experience a deterioration in vision, but there is evidence that shows vitamin A may help decrease the risk of macular degeneration (origin) Be sure to purchase from reputed brands, and assess for the United States Pharmacopeia (USP) stamp website of quality on the tag. Try to choose organic brands if that's significant to you. Like all goods multivitamins too are most effective when new, so make 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, powder and liquid forms, each with their own sets of pros and cons. Pick a form that fits with your lifestyle - if you have trouble swallowing, a liquid is best. A once-daily dose is less likely to be forgotten than the usual two or three times per day dose so be sure that you look at the directions. You ought to take the vitamin at about the exact same time daily and don't double up in the event that you miss you. The benefits of multivitamins tend to build more than just like a great diet, and that means you need to be consistent. Negative effects such as constipation and nausea might happen in the start, but these are usually temporary and dissipate with continued use. If you're prone to allergies, make sure that you thoroughly scan the tag for your own allergen. If you have a long-term illness or are taking prescription medications, you have to be extra careful when starting a multivitamin. Nutritional supplements can negatively interact with many medications, so discuss all possible risk factors with your physician about your requirements. Your doctor can also give you a comprehensive vitamin and mineral profile so you may update your supplements based on your evaluation results. Maintaining your body armed with nutrients to resist ailments rather than straight up disease prevention is the true role of multivitamins. Boost the benefits of the supplements by adding considerable fiber, lean proteins, vegetables, and good fats for your diet.This video website shows some recipes that can help during the menopause.