As a girl approaches 50 years old, she'll undoubtedly start to experience a number of changes in her body. Many are hormonal fluctuations due to the beginning of menopause, and many others are just as a result of normal wear and tear on the system over time. Your dietary supplements should be tailored to meet those changing demands - a multivitamin specifically formulated to your sex and age class can help alleviate bothersome symptoms and also avoid future illness. Why do Women Over 50 Need to Take a Multivitamin? There are a couple of different types of change that occur in your body as you reach 50. The first is a tricky one - your nutrient requirements increase at the exact same time as your nutrient absorbing capacity is waning (origin). This is particularly true in the event of vitamins B12 and D.The next group of modifications occurs in the start of menopause when menstrual periods ceased and the body slows down and eventually stops producing the hormone estrogen. Estrogen is responsible for maintaining bone mass, heart and breast health, as well as 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 life but there are some nutrients which could help keep your wellbeing in prime condition for as long as possible. The above factors imply that without fixing your diet, you are at increased risk of illness farther down the line. Obviously it is always best to get your nutrients directly from food, instead of from a nutritional supplement (your own body absorbs them more readily) however this isn't always possible so that a multivitamin might help cover all bases. Before you're able to choose the best multivitamin for women over 50, you have to understand which nutrients are essential for your body in this time. It's vital to educate yourself and make an informed decision so that you receive the best results for the money. Pick a multivitamin marketed for women over 50 Multivitamins are formulated to provide nutrients that you're not getting from the diet, and when you are a senior woman, these needs differ from that of your younger counterparts. Iron When you are menopausal, you lose less iron after your periods cease and are consequently required to decrease your iron intake. Multivitamins geared for younger women are usually high in iron content to revive iron lost during periods. Menopausal and post-menopausal ladies need a multivitamin that's low in iron. Magnesium and Vitamin D Decreased estrogen production in elderly women leads to a chance of osteoporosis. Moderate, weight-bearing exercises and higher calcium foods such as milk, yogurt and poultry can 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 help absorption. B12 Whenever you're over 50, it's harder for your body to absorb vitamin B12 straight from food. This is because of lower levels of stomach acid in elderly people (source). With a B12 deficiency you'll find yourself constantly tired, so it is a vital component to get a multivitamin aimed at women over 50. Vitamin B12 also helps maintain the nervous system, including the mind, so this will help keep your memory sharp too. Folic Acid The majority of us understand that folic acid is an essential during pregnancy, but did you know it also plays a part in prevention of heart attacks, cancer and stroke in older individuals? Assess your multivitamin's label to make certain you're getting these benefits. 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 decrease the risk of macular degeneration (origin) Make sure that you 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 important to you. Like all products multivitamins too are most successful when new, so be certain that you check for expiry date. The Best Way to Take a Multivitamin for Women Over 50 Multivitamins can be found in pill, capsule, powder and liquid forms, each with their own sets of pros and cons. Choose a form that fits with your lifestyle - if you have difficulty swallowing, a liquid is ideal. 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 around the same time every day and don't double up if you miss you. The advantages of multivitamins have a tendency to build more than exactly enjoy a great diet, and that means you need to be consistent. Side effects like constipation and diarrhea might occur in the beginning, however these are often temporary and dissipate with continued use. If you're prone to allergies, make sure to thoroughly scan the tag for your own allergen. In case you've got a long term illness or are taking prescription medicines, you need to be extra cautious when beginning a multivitamin. Nutritional supplements can adversely interact with many medications, so talk about all potential risk factors with your doctor about your needs. Your doctor may also provide you a comprehensive vitamin and mineral profile so you can update your supplements based on your evaluation results. Maintaining your body equipped with nutrients to fight ailments rather than straight up disease prevention is the genuine role of multivitamins. Enhance the benefits of the supplements with the addition of ample fiber, lean proteins, vegetables, and fats that are good for your diet.This video check here demonstrates some recipes which could help throughout the menopause.