As a girl approaches 50 years old, she'll undoubtedly start to experience a number of 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 as time passes. Your dietary supplements must be tailored to meet those changing needs - a multivitamin specifically formulated to your gender and age class can help alleviate bothersome symptoms and also avoid future illness. There are a few distinct types of change that occur in your body as you reach 50. The first is a catchy one - your nutrient needs increase in the same time as your nutrient absorbing capability is waning (origin). This is particularly true in the event of vitamins B12 and D.The next set of modifications occurs at the onset of menopause when menstrual periods cease and the entire 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, energy and memory amounts to crop up with increasing age. This is a normal part of life but there are a few nutrients that could help keep your health in prime condition for as long as you can. The aforementioned factors imply that without adjusting your diet, you are at increased risk of illness further down the line. Obviously it is always best to get your nourishment directly from food, instead of from a supplement (your body absorbs them more readily) however that isn't always possible so a multivitamin might help protect all bases. Before you can pick the best multivitamin for women over 50, then you have to understand that nutrients are essential for your body in this moment. It is 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 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 example, 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 When you're menopausal, you lose less iron following your periods stop and are consequently required to lower your iron intake. Multivitamins geared for younger women are usually high in iron content to restore iron lost during phases. Menopausal and post-menopausal women require a multivitamin that is high in iron. Magnesium and Vitamin D Decreased estrogen production in elderly women leads to a chance of osteoporosis. Moderate, weight-bearing exercises along with higher calcium foods such as milk, yogurt and poultry can counteract this and also keep your muscles strong. Look for a multivitamin which supplements your calcium needs, and also contains 400 IU (international units) of vitamin D to assist absorption. B12 When you are over 50, it is harder for your body to absorb more info vitamin B12 straight from meals. This is due to lower rates of stomach acid in elderly people (source). With a B12 deficiency you'll find yourself constantly drowsy, 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 brain, so this will help keep your memory sharp also. Folic Acid The majority of us know 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 elderly individuals? Assess your multi-vitamin label to make certain you're getting these benefits. These are the top nutrients that will help maintain your vision. Elderly people commonly experience a deterioration in vision, but there is evidence that demonstrates vitamin A may help decrease the risk of macular degeneration (source) Try to select organic brands if that's significant to you. Like all products multivitamins too are most effective when fresh, so be certain that you check for expiry date. The Best Way to Take a Multivitamin for Women Over 50 Multivitamins are available in pill, capsule, powder and liquid forms, each with their own sets of pros and cons. A tin of powder is inconvenient if you travel a lot whereas a pill fits easily into your purse. A once-daily dose is less likely to be forgotten than the usual twice or three times per day dose so make certain to look at the instructions. You should take the vitamin at about the exact same time daily and do not double up in the event that you miss one. 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 diarrhea might occur in the beginning, but these are usually temporary and dissipate with continued use. If you're prone to allergies, be sure to thoroughly scan the label for your allergen. In case you have a long-term illness or are taking prescription medicines, you need to be really careful when starting a multivitamin. Supplements can negatively interact with various medications, so talk about all potential risk factors with your physician about your needs. Your doctor can also provide you a complete vitamin and mineral profile so you may upgrade your supplements based on your test results. Keeping your body equipped with nutrients to resist diseases rather than straight up disease prevention is the genuine role of multivitamins. Enhance the benefits of these supplements by adding ample fiber, lean proteins, vegetables, and fats that are good for your diet.This video demonstrates some recipes that could help throughout the menopause.