As a girl approaches 50 decades old, she will definitely start to experience a number of changes in her body. Many are hormonal changes due to the beginning of menopause, and others are only as a result of ordinary wear and tear on the system over time. Your dietary supplements must be tailored to meet those changing demands - a multivitamin specially formulated to your gender and age class can help alleviate bothersome symptoms and also prevent future illness. Why do Women Over 50 Need to Take a Multivitamin? There are a few different kinds of change that occur on the human body as you reach 50. The first is a catchy one - that your nutrient requirements increase at precisely the exact same time as your nutrient absorbing capacity is waning (origin). This is especially true in case of vitamins B12 and D.The next set of modifications occurs at the start 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, breast and heart health, in addition to managing moods. It's natural for problems with eyesight, memory and energy levels to crop up with increasing age. This is a normal part of life but there are some nutrients that could help keep your wellbeing in top condition for as long as possible. The above things mean that without adjusting your diet, you're at heightened risk of illness farther down the line. Obviously it's 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 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 which nutrients are vital for your body in this moment. It is crucial to educate yourself and make an informed choice so that you get the best results for your money. Pick a multivitamin promoted for women over 50 Multivitamins are formulated to provide nutrients which you're not getting out of the 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 mg for people below it. Iron Whenever you are click here menopausal, you shed less iron following your periods stop and are consequently required to decrease your iron consumption. Multivitamins aimed for younger women are usually high in iron material to revive iron lost during periods. Menopausal and post-menopausal ladies require a multivitamin that is high in iron. Magnesium and Vitamin D Decreased estrogen production in elderly women contributes to a chance of osteoporosis. Moderate, weight-bearing exercises along with higher calcium foods like milk, yogurt and salmon can counteract this and keep your muscles 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're over 50, it is harder for the body to absorb vitamin B12 directly from food. This is due to reduced rates of stomach acid in elderly people (source). With a B12 deficiency you'll end up constantly tired, so it's a vital element for a multivitamin aimed at 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 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, stroke and cancer in older individuals? Assess your multivitamin's label to ensure you're receiving these benefits. These are the top nutrients to help maintain your eyesight. Older individuals typically experience a deterioration in vision, but there's evidence that shows vitamin A can help reduce the risk of macular degeneration (source) Try to select organic brands if that's important for you. Like all goods multivitamins too are most effective when new, so make sure that you check for expiry date. The Best Way to Take a Multivitamin for Women Over 50 Multivitamins are available in tablet, capsule, powder and liquid forms, each with their own sets of pros and cons. A once-daily dose is not as likely to be forgotten than the usual twice or three times daily dose so be certain that you check the directions. You should take the vitamin at about precisely the exact same time every day and don't double up if you miss you. The advantages of multivitamins have a tendency to build over time, exactly enjoy a great diet, and that means you want to be consistent. Side effects like constipation and diarrhea might happen in the beginning, however these are usually temporary and dissipate with continued use. If you're prone to allergies, make sure that you thoroughly scan the label for your own allergen. If you've got a long-term illness or are taking prescription medicines, you have to be extra cautious when starting a multivitamin. Nutritional supplements can negatively interact with various medications, so talk about all possible risk factors with your doctor about your needs. Your doctor may also provide 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 diseases rather than direct 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 demonstrates some recipes that could help during the menopause.