As a woman 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 others are just as a result of ordinary wear and tear on the machine as time passes. Your dietary supplements must be tailored to meet those changing demands - a multivitamin specially formulated for your gender and age group can help ease bothersome symptoms and also avoid future illness. Why do Women Over 50 Need to Take a Multivitamin? There are a few different types of change that exist in the human body as you reach 50. The first is a catchy one - that your nutrient needs increase at precisely the exact same time as your nutritional supplement consuming capability is waning (origin). This is particularly true in the event of vitamins B12 and D.The second set of changes occurs at 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 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 life but there are some nutrients which can help keep your health in prime condition for as long as you can. The aforementioned factors mean that without adjusting your diet, you're at heightened risk of illness further down the line. Of course it's always best to get your nourishment straight from food, instead of from a supplement (your own 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 choose the best multivitamin for women over 50, you have to understand that 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 the money. Choose a multivitamin promoted for women over 50 Multivitamins are formulated to provide nutrients which you're not getting out of your diet, and when you're a senior woman, these demands 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 milligrams for those under it. Iron When you're menopausal, you lose less iron after your periods cease and are consequently required to lower your iron consumption. Multivitamins aimed for younger girls tend to be high in iron material to restore iron lost during phases. Menopausal and post-menopausal women require a multivitamin that is high in iron. Calcium and Vitamin D Reduced estrogen production in older women contributes to a chance of osteoporosis. Gentle, weight-bearing exercises along with high calcium foods like 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 assist absorption. B12 When you are over 50, it is harder for the body to absorb vitamin B12 straight from food. This is because of lower levels of stomach acid in elderly people (source). Having a B12 deficiency you'll find yourself constantly drowsy, so it's a vital component for a multivitamin aimed toward women over 50. Vitamin B12 also helps keep the nervous system, including the mind, so this can help keep your memory sharp also. Folic Acid Most of us know that folic acid is an essential during pregnancy, but did you know it also plays a role in prevention of heart attacks, stroke and cancer in elderly people? Assess your multivitamin's label to ensure you're getting these advantages. Vitamin A and Lutein These are the top nutrients that will help maintain your vision. Older people commonly experience a deterioration in vision, but there is evidence that demonstrates vitamin A can help decrease the risk of macular degeneration (origin) Be sure to buy from reputed manufacturers, and assess for the United States Pharmacopeia (USP) stamp of quality to the label. Try to choose organic brands if that's important for you. Like all goods multivitamins too are most effective when fresh, so make certain that you check for expiration date. Multivitamins can be found in pill, capsule, powder and liquid forms, each with their own sets of pros and cons. 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 less likely to be forgotten than a two or three times per day dose so make sure that you look at the instructions. You ought to take the vitamin at about precisely the exact same time daily and don't double up in the event that you miss one. The advantages 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 start, however these are often temporary here and dissipate with continued use. If you are prone to allergies, make certain to thoroughly scan the label for your allergen. In case you've got a long-term illness or are taking prescription medications, you need to be extra cautious when beginning a multivitamin. Nutritional supplements can negatively interact with many medications, so talk about all potential risk factors with your doctor about your needs. Your doctor can also provide you a complete vitamin and mineral profile so you can upgrade your supplements according to your evaluation results. Keeping your body armed with nutrients to resist diseases rather than straight up disease prevention would be the genuine function of multivitamins. Enhance the benefits of the supplements with the addition of ample fiber, lean proteins, vegetables, and good fats for your diet.This video demonstrates some recipes which could help throughout the menopause.