As a woman approaches 50 years of age, she'll definitely start to experience some changes in her body. Many are hormonal fluctuations due to the onset of menopause, and many others are only as a consequence of normal wear and tear on the system over time. Your dietary supplements should be tailored to meet these changing demands - a multivitamin specially formulated to your sex and age group can help alleviate bothersome symptoms and also prevent future illness. I've assembled some recommendations to consider when choosing the best multivitamin for women over 50. There are a couple of different kinds of change that occur in your body because you reach 50. The first is a tricky one - that your nutrient needs increase in the same time as your nutritional supplement absorbing capacity is waning (origin). This is particularly true in the event of vitamins B12 and D.The next set of changes occurs at the onset of menopause when menstrual periods ceased and the entire body slows down and finally stops producing the hormone estrogen. Estrogen is responsible for maintaining bone mass, heart and breast health, as well as managing moods. It's 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 can help keep your wellbeing in top condition for as long as you can. The above things mean that without fixing your diet, you're at increased risk of illness farther down the line. Obviously it's always best to get your nutrients directly from food, rather than from a supplement (your own body absorbs them more readily) however this isn't always possible so that a multivitamin might help protect all bases. Things to Look for in a Multivitamin for Women Over 50 Before you can choose the best multivitamin for women over 50, then you must understand which nutrients are vital for your body in this time. It's crucial to educate yourself and make an educated choice so that you receive the best results for your money. Pick a multivitamin marketed for women over 50 Multivitamins are formulated to provide nutrients that you are not getting out of the diet, and when you're a senior woman, these demands 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 people below it. Iron When you are menopausal, you shed less iron following your periods stop and are therefore required to decrease your iron consumption. Multivitamins aimed for younger girls tend to be high in iron material to revive iron lost during periods. Menopausal and post-menopausal women require a multivitamin that's low in iron. Magnesium and Vitamin D Decreased estrogen production in older women leads to a chance of osteoporosis. Gentle, weight-bearing exercises and high calcium foods such as milk, yogurt and salmon can counteract this and also keep your muscles strong. Look for a multivitamin which supplements your calcium requirements, and also contains 400 IU (international units) of vitamin D to assist absorption. B12 Whenever you're over 50, it is harder for your body to absorb vitamin B12 straight from food. This is because of lower rates of stomach acid in elderly people (origin). Having a B12 deficiency you'll end up constantly drowsy, so it's a vital component 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 ensure you're receiving 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 may help decrease the risk of macular degeneration (source) Try to select organic brands if that's significant for you. Like all products multivitamins too are most effective when fresh, so make sure that you check for expiry date. The Best Way to Take a Multivitamin for Women Over 50 Multivitamins are available in pill, capsule, powder and liquid forms, each best multivitamin for women 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 tin of powder is inconvenient if you travel a good deal whereas a pill fits easily into your handbag. A once-daily dose is not as likely to be forgotten than the usual two or 3 times per day dose so be certain that you look at the instructions. You ought to take the vitamin at about the same time every day and don't double up if you miss one. The benefits of multivitamins tend to build more than exactly enjoy a great diet, and that means you want to be consistent. Negative effects such as constipation and nausea might occur in the beginning, but these are usually temporary and dissipate with continued usage. If you're prone to allergies, be certain that you thoroughly scan the label for your allergen. If you've got a long-term illness or are taking prescription medications, you need to be extra careful when beginning a multivitamin. Nutritional supplements can negatively interact with many medications, so discuss all potential risk factors with your physician about your needs. Your doctor can also give you a complete vitamin and mineral profile so that you can update your supplements according to your evaluation results. Keeping your body equipped with nutrients to resist ailments rather than straight up disease prevention is the genuine role of multivitamins. Enhance the benefits of the supplements with the addition of considerable fiber, lean proteins, vegetables, and fats that are good to your diet.This video shows some recipes that can help during the menopause.