As a woman approaches 50 years old, she will undoubtedly start to experience some changes in her body. Many are hormonal changes due to the onset of menopause, and many others are just as a result of normal wear and tear on the system over time. Your dietary supplements should be tailored to meet these changing needs - a multivitamin specially formulated for your sex and age class can help ease bothersome symptoms and even avoid future illness. Why do Women Over 50 Need to Take a Multivitamin? There are a couple of different kinds of change that occur in the human body as you reach 50. The first is a catchy one - that your nutrient requirements increase in precisely the same time as your nutritional supplement absorbing capability is waning (source). This is especially true in case of vitamins B12 and D.The second set of modifications occurs in the start of menopause when menstrual periods ceased and the body slows down and eventually stops producing the hormone estrogen. Estrogen is responsible for maintaining bone mass, breast and heart health, as well as managing moods. It's natural for problems with vision, memory and energy levels to crop up with increasing age. This is a standard part of daily life but there are some nutrients that can help keep your wellbeing in top condition for as long as you can. The aforementioned things mean that without fixing your diet, you're at increased risk of illness farther down the line. Obviously it is always best to get your nourishment straight from food, rather than from a supplement (your body absorbs them more readily) however this isn't always possible so that a multivitamin might help protect all bases. Before you can pick the best multivitamin for women over 50, you have to understand that nutrients are essential for your body at this moment. It is vital to educate yourself and make an informed decision so that you receive the best results for your money. Pick a multivitamin promoted for women over 50 Multivitamins are formulated to provide nutrients that you're not getting out of the diet, and when you're a senior girl, these needs differ from that of your younger counterparts. For instance, the Institute of Medicine recommends a daily calcium intake of 1200 mg for women over 50 compared to 1000 mg for people under it. Iron Whenever you're menopausal, you lose less iron following your periods stop and are consequently required to lower your iron consumption. Multivitamins geared for younger girls tend to be high in iron material to restore iron lost during periods. Menopausal and post-menopausal women need a multivitamin that is low in iron. Magnesium and Vitamin D Decreased estrogen production in older women leads to a risk of osteoporosis. Gentle, weight-bearing exercises along with higher calcium foods such as milk, yogurt and salmon can counteract this and also keep your muscles strong. Start looking for a multivitamin which supplements your calcium requirements, and also contains 400 IU (international units) of vitamin D to help absorption. B12 When you are over 50, it is harder for your body to absorb vitamin B12 straight from meals. This is because of lower rates of stomach acid in older people (source). Having a B12 deficiency you'll end up constantly drowsy, so it's a vital element to get a multivitamin aimed at women over 50. Vitamin B12 also helps keep the nervous system, including the mind, so this can help keep your memory sharp too. Folic Acid Check your multivitamin's label to make certain you're receiving these benefits. These are the top nutrients that will help maintain your vision. Older people commonly experience a deterioration in vision, but there is evidence that shows vitamin A can help reduce the risk of macular degeneration (origin) Try to choose organic brands if that's significant for you. Like all goods multivitamins too are most effective when fresh, so be certain that you check for expiration date. Multivitamins can be found in pill, capsule, powder and liquid forms, each with their own sets more info of advantages and disadvantages. Pick a form which fits with your lifestyle - if you have trouble swallowing, a liquid is best. A once-daily dose is less likely to be forgotten than a two or three times per day dose so be sure that you check the instructions. You should take the vitamin at about precisely the same time daily and don't double up in the event that you miss you. The benefits of multivitamins have a tendency to build over time, just enjoy a great diet, so you want to be consistent. Negative effects such as constipation and nausea might occur in the start, however these are usually temporary and dissipate with continued usage. If you are prone to allergies, make certain that you thoroughly scan the tag for your allergen. In case you have a long-term illness or are taking prescription medicines, you need to be really careful when beginning a multivitamin. Nutritional supplements can negatively interact with many drugs, so talk about all possible risk factors with your doctor about your requirements. Your doctor can also provide you a comprehensive vitamin and mineral profile so you may update your supplements according to your evaluation results. Maintaining your body armed with nutrients to resist diseases rather than direct up disease prevention would be the true role of multivitamins. Boost the benefits of the supplements by adding considerable fiber, lean proteins, vegetables, and fats that are good for your diet.This video demonstrates some recipes which can help during the menopause.