As a woman approaches 50 years old, she will definitely begin to experience some changes in her body. Many are hormonal changes due to the beginning of menopause, and many others are just as a consequence of normal wear and tear on the machine as time passes. Your dietary supplements must 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 distinct kinds of change that exist in your body as you reach 50. The first is a catchy one - that your nutrient needs increase at the 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 changes occurs at the onset of menopause when menstrual periods cease and the entire body slows down and finally 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 eyesight, energy and memory levels to crop up with increasing age. This is a normal part of daily life but there are a few nutrients that could help keep your wellbeing in top condition for as long as you can. The aforementioned things imply that without adjusting your diet, you are at increased risk of illness farther down the line. Obviously it's always best to get your nourishment straight from food, instead of from a supplement (your body absorbs them more easily) however this is not always possible so a multivitamin might help cover all bases. Things to Look for in a Multivitamin for Women Over 50 Before you can pick the best multivitamin for women over 50, you have to understand which nutrients are vital for your body at this moment. It's vital to educate yourself and make an informed decision so that you get the best results for your money. Pick a multivitamin marketed for women over 50 Multivitamins are formulated to provide nutrients which you are not getting from the diet, and if you are a senior girl, these demands 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 stop and are therefore required to decrease your iron intake. Multivitamins aimed for younger girls are usually high in iron material to restore iron lost during phases. Menopausal and post-menopausal ladies require a multivitamin that is low in iron. Magnesium and Vitamin D Reduced estrogen production in elderly women leads to a risk of osteoporosis. Gentle, weight-bearing exercises and higher calcium foods such as milk, yogurt and salmon may counteract this and also keep your bones strong. Look for a multivitamin which supplements your calcium needs, 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 because of reduced rates of stomach acid in older people (source). With a B12 deficiency you'll end up constantly drowsy, so it is a vital component for 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 also. Folic Acid Check your multivitamin's label to ensure you're receiving these advantages. These are the top nutrients that will help maintain your vision. Elderly individuals typically experience a deterioration in vision, but there's evidence that shows vitamin A may help decrease the risk of macular degeneration (source) Try to choose organic brands if that's significant to you. Like all goods multivitamins too are most effective when new, so make sure to check for expiry date. Multivitamins are available in pill, capsule, powder and liquid forms, each with their own sets of advantages and disadvantages. A tin of powder is inconvenient if you travel a good deal whereas a pill fits easily into your purse. A once-daily dose is not as likely to be forgotten than the usual twice or three times daily dose so make sure to look at the instructions. You ought to take the vitamin at about precisely the exact same time daily and do not double up in the event that you miss you. The benefits of multivitamins have a tendency to build more than exactly like a great diet, and that means you need to be consistent. Side effects like constipation and nausea might occur in the beginning, but these are usually temporary and dissipate with continued usage. If you're prone to allergies, make sure that you thoroughly scan the label for your own allergen. If you have a long-term illness or are taking prescription medicines, you have to be really careful when starting a multivitamin. Supplements can negatively interact with many medications, so discuss all potential here risk factors with your physician about your requirements. 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 ailments rather than straight up disease prevention would be the genuine function of multivitamins. Boost the benefits of these supplements by adding considerable fiber, lean proteins, vegetables, and fats that are good to your diet.This video demonstrates some recipes that can help throughout the menopause.