As a girl approaches 50 years old, she'll definitely begin to experience a number of changes in her body. Many are hormonal changes due to the beginning of menopause, and others are only 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 specifically formulated for your sex and age class can help ease bothersome symptoms and also avoid future illness. Why do Women Over 50 Need to Take a Multivitamin? There are a couple of different types of change that exist on your body as you reach 50. The first is a catchy one - that your nutrient requirements increase at precisely the same time as your nutrient consuming capability is waning (source). This is especially true in case of vitamins B12 and D.The next group of changes occurs at the start of menopause when menstrual periods ceased and the body slows down and eventually stops producing the hormone estrogen. Estrogen is responsible for preserving bone mass, heart and breast 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 standard part of daily life but there are some nutrients which can help keep your health in top condition for as long as possible. The aforementioned things 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, rather than from a supplement (your own body absorbs them more readily) however that is not always possible so that a multivitamin might help protect all bases. Things to Look for in a Multivitamin for Women Over 50 Before you're able to pick the best multivitamin for women over 50, then you have to understand which nutrients are essential for your body at this time. It's crucial to educate yourself and make an informed decision so that you receive the best results for the money. Pick a multivitamin promoted for women over 50 Multivitamins are formulated to provide nutrients which you're not getting from your diet, and if you're a senior girl, these demands differ from that of your younger counterparts. As an example, the Institute of Medicine recommends a daily calcium intake of 1200 mg for women over 50 as opposed to 1000 mg for people under it. Iron Whenever you are menopausal, you lose less iron following your periods cease and are therefore required to lower your iron intake. Multivitamins geared for younger girls tend to be high in iron content to restore iron lost during phases. Menopausal and post-menopausal ladies need a multivitamin that is high in iron. Magnesium and Vitamin D Decreased estrogen production in older women contributes to a chance of osteoporosis. Gentle, weight-bearing exercises along with higher read more calcium foods such as milk, yogurt and salmon may counteract this and keep your bones strong. Start looking for a multivitamin which supplements your calcium needs, and also contains 400 IU (international units) of vitamin D to assist absorption. B12 Whenever you are over 50, it is harder for the body to absorb vitamin B12 directly from meals. This is because of lower rates of stomach acid in older people (source). Having a B12 deficiency you will end up constantly drowsy, so it's an essential component to get a multivitamin aimed at women over 50. Vitamin B12 also helps maintain the nervous system, including the mind, so this will help keep your memory sharp also. Folic Acid Check your multi-vitamin label read more to ensure you're receiving these benefits. Vitamin A and Lutein These are the very best nutrients to help maintain your vision. Elderly individuals typically experience a deterioration in vision, but there's evidence that demonstrates vitamin A may help decrease the risk of macular degeneration (origin) Try to choose organic brands if that's significant to you. Like all goods multivitamins too are most successful when fresh, so be sure to check for expiry date. Multivitamins can be found in tablet, 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 not as likely to be forgotten than the usual twice or three times per day dose so be sure to look at the instructions. You should take the vitamin at around precisely the exact same time every day and don't double up if you miss you. The advantages of multivitamins tend to build over time, just enjoy a great diet, and that means you need to be consistent. Side effects like constipation and nausea might happen in the start, however these are usually temporary and dissipate with continued usage. If you are prone to allergies, make sure that you thoroughly here scan the tag for your own 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 talk about all possible risk factors with your physician about your requirements. Your doctor may also provide you a complete vitamin and mineral profile so that you may upgrade your supplements based on your evaluation results. Maintaining your body armed with nutrients to resist ailments rather than direct up disease prevention would be the genuine role of multivitamins. Boost the benefits of the supplements with the addition of ample fiber, lean proteins, vegetables, and fats that are good to your diet.This video shows some recipes that could help during the menopause.