As a woman approaches 50 years of age, she'll definitely begin to experience some changes in her body. Many are hormonal fluctuations due to the beginning of menopause, and many others are just as a consequence of ordinary wear and tear on the machine as time passes. Your dietary supplements should be tailored to meet those changing demands - a multivitamin specifically formulated to your sex and age class can help alleviate bothersome symptoms and also avoid future illness. There are a few distinct kinds of change that exist on the human body as you reach 50. The first is a catchy one - that your nutrient needs increase in precisely the same time as your nutrient consuming capability is waning (origin). This is especially true in case of vitamins B12 and D.The next set of changes occurs in the start of menopause when menstrual periods cease and the body slows down and finally stops producing the hormone estrogen. Estrogen is responsible for preserving bone mass, heart and breast health, in addition to managing moods. It's natural for problems with eyesight, memory and energy amounts to crop up with increasing age. This is a normal part of life but there are a few nutrients which can help keep your health in prime condition for as long as you can. The aforementioned factors 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 body absorbs them more easily) however that isn't always possible so a multivitamin can help protect all bases. Before you can pick the best multivitamin for women over 50, you must understand that nutrients are essential for your body at this time. It is vital to educate yourself and make an informed decision so that you get the best results for the money. Choose a multivitamin promoted for women over 50 Multivitamins are formulated to provide nutrients that you are not getting out of the diet, and if you are 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 as opposed to 1000 milligrams for those below it. Iron When you're menopausal, you shed less iron after your periods stop and are consequently required to lower your iron consumption. Multivitamins aimed 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 is high in iron. Calcium and Vitamin D Decreased estrogen production in older women leads to a risk of osteoporosis. Moderate, weight-bearing exercises and high calcium foods such as milk, yogurt and poultry may 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 assist absorption. B12 When you're over 50, it is harder for the body to absorb vitamin B12 straight from meals. This is due to reduced levels of stomach acid in elderly people (source). With a B12 deficiency you'll find yourself constantly tired, so it is an essential element to get a multivitamin aimed at women over 50. Vitamin B12 also helps maintain the nervous system, including the brain, so this can 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 part in prevention of heart attacks, cancer and stroke in older people? Assess your multivitamin's label to make certain you're getting these advantages. Vitamin A and Lutein These are the top nutrients to help maintain your eyesight. Older people commonly experience a deterioration here in vision, but there is evidence that shows vitamin A can 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 tag. Try to choose organic brands if that's important to you. Like all goods multivitamins too are most effective when new, so make sure to check for expiration date. The Best Way to Take a Multivitamin for Women Over 50 Multivitamins can be found in pill, capsule, powder and liquid forms, each with their own sets of advantages and disadvantages. Pick a form that fits with your lifestyle - if you have difficulty swallowing, a liquid is best. A once-daily dose is less likely to be forgotten than the usual two or 3 times daily dose so be certain that you check the instructions. You ought to take the vitamin at about the exact same time every day and don't double up in the event that you miss one. The benefits of multivitamins have a tendency to build over time, just like a good diet, and that means you want to be consistent. Side effects like constipation and nausea might happen in the start, however these are often temporary and dissipate with continued usage. If you are prone to allergies, be sure that you thoroughly scan the label for your allergen. In case you've got a long term illness or are taking prescription medicines, you need to be really careful when starting a multivitamin. Nutritional supplements can negatively interact with various medications, so talk about all possible risk factors with your doctor about your needs. Your doctor can also provide you a complete vitamin and mineral profile so that you can upgrade your supplements according to your evaluation results. Maintaining your body armed with nutrients to fight diseases rather than direct up disease prevention would be the true function of multivitamins. Enhance the benefits of these supplements by adding considerable fiber, lean proteins, vegetables, and fats that are good for your diet.This video demonstrates some recipes which can help throughout the menopause.