As a girl approaches 50 years 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 only as a result of normal wear and tear on the machine as time passes. Your dietary supplements should be tailored to meet those changing needs - a multivitamin specifically formulated to your gender and age class can help alleviate bothersome symptoms and also avoid 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 few distinct kinds of change that exist on the human body as you reach 50. The first is a tricky one - your nutrient requirements increase in the same time as your nutritional supplement consuming capacity is waning (origin). This is particularly true in case of vitamins B12 and D.The second set of changes occurs at the start of menopause when menstrual periods cease and the 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 is natural for problems with eyesight, energy and memory amounts to crop up with increasing age. This is a normal part of life but there are a few nutrients that can help keep your wellbeing in prime condition for as long as possible. The above things mean that without adjusting your diet, you're at increased risk of illness farther down the line. Of course it is always best to get your nourishment directly from food, instead of from a supplement (your body absorbs them more easily) however this is not always possible so that a multivitamin can help cover all bases. Things to Look for in a Multivitamin for Women Over 50 Before you're able to pick the best multivitamin for women over 50, then you have to understand which nutrients are vital for your body at this time. It is vital to educate yourself and make an educated decision so that you receive the best results for the money. Choose a multivitamin marketed for women over 50 Multivitamins are formulated to provide nutrients which you are not getting out of your diet, and if you are a senior woman, these needs differ from that of your younger counterparts. As an instance, the Institute of Medicine recommends a daily calcium intake of 1200 mg for women over 50 compared to 1000 mg for those below it. Iron Whenever you're menopausal, you lose less iron after your periods here cease and are therefore required to lower your iron consumption. Multivitamins aimed for younger women are usually high in iron material to restore iron lost during periods. Menopausal and post-menopausal women require a multivitamin that is low in iron. Magnesium and Vitamin D Reduced estrogen production in older women leads to a risk of osteoporosis. Gentle, weight-bearing exercises and high calcium foods such as milk, yogurt and salmon can counteract this and keep your bones strong. Start looking for a multivitamin that supplements your calcium needs, and also contains 400 IU (international units) of vitamin D to assist absorption. B12 Whenever you're over 50, it is harder for the body to absorb vitamin B12 straight from food. This is due to lower levels of stomach acid in older people (origin). Having a B12 deficiency you will find yourself constantly tired, so it is a vital component for a multivitamin aimed at women over 50. Vitamin B12 also helps maintain the nervous system, including the brain, so this will help keep your memory sharp too. Folic Acid Most 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 people? Check your multi-vitamin label to ensure you're receiving these benefits. These are the top nutrients that will help maintain your eyesight. Elderly individuals typically experience a deterioration in vision, but there's evidence that demonstrates vitamin A can help reduce the risk of macular degeneration (source) Be sure that you buy from reputed manufacturers, and check for the United States Pharmacopeia (USP) stamp of quality to the label. Try to choose organic brands if that's significant to you. Like all goods multivitamins too are most effective when fresh, so be certain to check for expiry date. Multivitamins can be found in pill, capsule, liquid and powder forms, each with their own read more sets of advantages and disadvantages. Pick a form that fits with your lifestyle - if you have trouble swallowing, a liquid is ideal. A once-daily dose is not as likely to be forgotten than the usual twice or three times per day dose so be sure to check the directions. You ought to take the vitamin at around precisely the same time every day and do not double up if you miss you. The benefits of multivitamins have a tendency to build more than just enjoy a great diet, and that means you need to be consistent. Side effects like constipation and nausea might happen in the beginning, however these are often temporary and dissipate with continued usage. If you're prone to allergies, make sure that you thoroughly scan the label for your own allergen. In case you have a long term illness or are taking prescription medicines, you have to be really careful when starting a multivitamin. Nutritional supplements can adversely interact with many medications, so talk about all possible risk factors with your physician about your needs. Your doctor can also provide you a comprehensive vitamin and mineral profile so you can upgrade your supplements based on your evaluation results. Maintaining your body armed with nutrients to resist diseases rather than direct up disease prevention is the genuine function of multivitamins. Enhance 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 throughout the menopause.