As a girl approaches 50 years old, she will undoubtedly begin to experience some changes in her body. Many are hormonal fluctuations due to the beginning of menopause, and others are just as a consequence 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 for your sex and age class can help alleviate bothersome symptoms and even prevent future illness. Why do Women Over 50 Need to Take a Multivitamin? There are a couple of distinct kinds of change that exist in your body because you reach 50. The first is a catchy one - that your nutrient requirements increase at the exact same time as your nutrient absorbing capacity is waning (source). 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 cease and the body slows down and eventually stops producing the hormone estrogen. Estrogen is responsible for maintaining bone mass, heart and breast health, in addition to managing moods. It's natural for issues with vision, memory and energy levels to crop up with increasing age. This is a normal part of life but there are a few nutrients that could help keep your wellbeing in prime condition for as long as you can. The aforementioned things imply that without fixing your diet, you're at increased risk of illness further down the line. Of course it's 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 a multivitamin might help cover all bases. Before you're able to pick the best multivitamin for women over 50, then you must understand which nutrients are vital for your body in this moment. It's crucial to educate yourself and make an informed decision so that you receive the best results for your money. Choose a multivitamin promoted for women over 50 Multivitamins are formulated to provide nutrients which you're not getting from the diet, and if you are 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 as opposed to 1000 milligrams for people below it. Iron When you're menopausal, you shed less iron after your periods cease and are consequently required to lower your iron consumption. Multivitamins geared for younger women tend to be high in iron material to restore iron lost during phases. Menopausal and post-menopausal ladies need a multivitamin that's low 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. Start looking for a multivitamin that supplements your calcium requirements, and also contains 400 IU (international units) of vitamin D to help absorption. B12 Whenever you are over 50, it is harder for your body to absorb vitamin B12 directly from meals. This is due to reduced levels of stomach acid in elderly people (source). Having a B12 deficiency you will end up constantly tired, so it's an essential component to get a multivitamin aimed at women over 50. Vitamin B12 also helps keep the nervous system, including the mind, so this will help keep your memory sharp also. Folic Acid The majority of us understand that folic acid is an essential during pregnancy, but did you know it also plays a role in prevention of heart attacks, cancer and stroke in older individuals? Check your multi-vitamin label to ensure you're receiving these benefits. These are the top nutrients to help maintain your vision. Older individuals typically experience a deterioration in vision, but there is evidence that shows vitamin A may help reduce the risk of macular degeneration (source) Make certain to buy from reputed manufacturers, and check for the United States Pharmacopeia (USP) stamp of quality to the label. Try to select organic brands if that's significant to you. Like all goods multivitamins too are most successful when fresh, so be certain to check for expiration date. The Best Way to Take a Multivitamin for Women Over 50 Multivitamins are available in pill, capsule, liquid more info and powder forms, each with their own sets of advantages and disadvantages. A tin of powder is inconvenient if you travel a lot whereas a pill fits easily into your handbag. A once-daily dose is not as likely to be forgotten than the usual two or three times per day dose so be certain to check the directions. You ought to take the vitamin at about precisely the same time daily and do not double up if you miss one. The benefits of multivitamins tend to build over time, just enjoy a great diet, and that means you want to be consistent. Negative effects such as constipation and nausea might occur in the beginning, however these are often temporary and dissipate with continued usage. If you are prone to allergies, be certain to thoroughly scan the tag for your allergen. In case you've got a long-term illness or are taking prescription medications, you need to be really careful when beginning a multivitamin. Nutritional supplements can negatively interact with various drugs, so discuss all possible risk factors with your doctor about your needs. Your doctor can also give you a complete vitamin and mineral profile so that you may upgrade your supplements based on your test results. Keeping your check here body equipped with nutrients to fight ailments rather than direct up disease prevention would be the true function 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 which could help throughout the menopause.