As a girl approaches 50 decades of age, she will definitely begin to experience some changes in her body. Many are hormonal fluctuations due to the beginning of menopause, and others are just as a consequence of ordinary wear and tear on the system over time. Your dietary supplements must be tailored to meet those changing needs - a multivitamin specially formulated for your sex and age class can help ease bothersome symptoms and even prevent 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 in precisely the same time as your nutrient absorbing capacity is waning (origin). This is particularly true in the event of vitamins B12 and D.The next group of changes occurs at the onset of menopause when menstrual periods cease and the body slows down and eventually stops producing the hormone estrogen. Estrogen is responsible for maintaining bone mass, heart and breast health, in addition to managing moods. It is natural for problems with eyesight, energy and memory amounts to crop up with increasing age. This is a standard part of daily life but there are a few nutrients that could help keep your wellbeing in prime condition for as long as possible. The above factors mean that without adjusting your diet, you are at heightened risk of illness farther down the line. Obviously it is always best to get your nutrients directly from food, rather than from a supplement (your body absorbs them more easily) however this is not always possible so that a multivitamin might help cover all bases. What to Look for in a Multivitamin for Women Over 50 Before you can choose the best multivitamin for women over 50, then you have to understand which nutrients are essential for your body at this moment. It is crucial to educate yourself and make an informed 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 When you are menopausal, you shed less iron after your periods stop and are consequently required to decrease your iron intake. Multivitamins geared for younger girls tend to be high in iron material to get more info restore iron lost during periods. Menopausal and post-menopausal ladies need a multivitamin that is high in iron. Calcium and Vitamin D Reduced estrogen production in elderly women leads to a chance of osteoporosis. Gentle, weight-bearing exercises along with higher calcium foods such as milk, yogurt and poultry can counteract this and also keep your bones strong. Start looking 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 your body to absorb vitamin B12 straight from food. This is due to reduced levels of stomach acid in elderly people (source). Having a B12 deficiency you will end up constantly tired, so it is 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 can help keep your memory sharp too. Folic more info Acid The majority of us understand 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 older individuals? Check your multi-vitamin label to ensure you're receiving these advantages. Vitamin A and Lutein These are the top nutrients to help maintain your eyesight. Older individuals typically experience a deterioration in vision, but there is evidence that shows vitamin A can help decrease the risk of macular degeneration (origin) Make certain to purchase from reputed manufacturers, and check for the United States Pharmacopeia (USP) stamp of quality on the label. Try to select organic brands if that's significant for you. Like all goods multivitamins too are most successful when new, so make sure that you check for expiration date. Multivitamins are available in pill, capsule, liquid and powder forms, each with their own sets of advantages and disadvantages. Choose a form that fits with your lifestyle - if you have trouble swallowing, a liquid is best. 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 less likely to be forgotten than a two or 3 times daily dose so make certain that you check the directions. You should take the vitamin at around the exact same time every day and don't double up if you miss you. The advantages of multivitamins have a tendency to build more than exactly enjoy a great diet, and that means you want to be consistent. Negative effects such as constipation and diarrhea might happen in the start, however these are often temporary and dissipate with continued usage. If you are prone to allergies, be certain that you thoroughly scan the tag for your own allergen. In case you've got a long-term illness or are taking prescription medications, you have 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 doctor about your requirements. Your doctor may also give you a comprehensive vitamin and mineral profile so that you may update your supplements based on your test results. Maintaining your body armed with nutrients to fight diseases rather than direct up disease prevention is the genuine role of multivitamins. Boost the benefits of these supplements by adding ample fiber, lean proteins, vegetables, and good fats for your diet.This video shows some recipes that could help throughout the menopause.