As a woman approaches 50 decades of age, she'll undoubtedly start to experience a number of changes in her body. Many are hormonal fluctuations due to the onset of menopause, and many others are only as a result of normal wear and tear on the machine as time passes. Your dietary supplements must be tailored to meet these changing demands - a multivitamin specifically formulated for your sex and age class can help alleviate bothersome symptoms and even avoid future illness. I have put together some recommendations to consider when choosing the best multivitamin for women over 50. There are a couple of distinct types of change that occur in your body as you reach 50. The first is a catchy one - that your nutrient requirements increase at precisely the exact same time as your nutritional supplement absorbing capacity is waning (source). This is especially true in case of vitamins B12 and D.The second group of modifications occurs in the start of menopause when menstrual periods ceased and the entire body slows down and finally stops producing the hormone estrogen. Estrogen is responsible for preserving bone mass, breast and heart health, as well as 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 some nutrients which can 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 is always best to get your nutrients straight from food, instead of from a nutritional supplement (your own body absorbs them more easily) 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, you have to understand that nutrients are vital for your body at this time. It is vital to educate yourself and make an educated choice so that you receive the best results for the money. Choose a multivitamin marketed for women over 50 Multivitamins are formulated to provide nutrients that you are not getting out of your 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 those under it. Iron Whenever you are menopausal, you shed less iron after your periods cease and are therefore required to lower your iron intake. Multivitamins aimed for younger girls tend to be high in iron material to revive iron lost during periods. Menopausal and post-menopausal women need a multivitamin that's low in iron. Magnesium and Vitamin D Decreased estrogen production in older women contributes to a risk of osteoporosis. Moderate, weight-bearing exercises along with high calcium foods like milk, yogurt and salmon can counteract this and also keep your muscles strong. Look for a multivitamin that supplements your calcium requirements, and also contains 400 IU (international units) of vitamin D to help absorption. B12 Whenever you're over 50, it's harder for the body to absorb vitamin B12 directly from meals. This is due to lower rates of stomach acid in older people (origin). Having a B12 deficiency you will end up constantly tired, so it's an essential 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 elderly individuals? Assess your multi-vitamin label to ensure you're getting these benefits. These are the top nutrients to help maintain your vision. Elderly individuals typically experience a deterioration in vision, but there is evidence that shows vitamin check here A may help decrease the risk of macular degeneration (origin) Try to choose organic brands if that's important for you. Like all products multivitamins too are most successful when new, so make certain that you check for expiration date. Multivitamins can be found in tablet, capsule, liquid and powder forms, each with their own sets of pros and cons. Choose a form which fits with your lifestyle - if you have difficulty swallowing, a liquid is ideal. 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 a twice or three times per day dose so make sure to check the directions. You should take the vitamin at around the exact same time daily and do not double up if you miss one. The benefits of multivitamins have a tendency to build more than exactly like a great diet, and that means you need to be consistent. Negative effects such as constipation and nausea might occur in the start, but these are often temporary and dissipate with continued usage. If you're prone to allergies, make sure that you thoroughly scan the tag for your allergen. In case you've got a long-term illness or are taking prescription medicines, you need to be extra careful when beginning a multivitamin. Nutritional supplements can negatively interact with various drugs, so discuss all potential risk factors with your doctor about your requirements. Your doctor can also provide you a comprehensive vitamin and mineral profile so that you may upgrade your supplements based on your evaluation results. Keeping your body armed with nutrients to resist ailments rather than straight up check here disease prevention would be the genuine role of multivitamins. Enhance the benefits of the supplements with the addition of considerable fiber, lean proteins, vegetables, and good fats for your diet.This video shows some recipes that could help during the menopause.