As a woman approaches 50 decades of age, she'll undoubtedly begin to experience a number of changes in her body. Many are hormonal changes due to the onset of menopause, and others are just as a result of ordinary wear and tear on the machine over time. Your dietary supplements must be tailored to meet these changing needs - a multivitamin specifically formulated to your gender and age class can help alleviate bothersome symptoms and also prevent future illness. There are a couple of different kinds of change that occur on your body because you reach 50. The first is a tricky one - your nutrient requirements increase in the same time as your nutrient absorbing capability is waning (source). This is especially true in case of vitamins B12 and D.The second group of changes occurs in the onset of menopause when menstrual periods cease 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 is natural for problems with vision, energy and memory amounts to crop up with increasing age. This is a normal part of daily life but there are some nutrients that can help keep your health in top condition for as long as possible. The aforementioned things mean that without adjusting your diet, you are at heightened risk of illness further down the line. Obviously it's always best to get your nourishment directly from food, rather than from a supplement (your body absorbs them more easily) however this isn't always possible so that a multivitamin might help protect all bases. Before you're able to pick the best multivitamin for women over 50, then you must understand which nutrients are vital for your body in this moment. It is vital to educate yourself and make an educated decision 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. As an instance, the Institute of Medicine recommends a daily calcium intake of 1200 mg for women over 50 compared to 1000 mg for those below it. Iron When you're menopausal, you shed less iron following your periods stop and are therefore required to lower your iron intake. Multivitamins geared for younger girls tend to be high in iron material to restore iron lost during periods. Menopausal and post-menopausal women need a multivitamin that is low in iron. Calcium and Vitamin D Decreased estrogen production in elderly women leads to a risk of osteoporosis. Moderate, weight-bearing exercises along with high calcium foods like milk, yogurt and salmon may counteract this and keep your muscles strong. Start looking for a multivitamin that 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 the body read more to absorb vitamin B12 straight from food. This is because of lower rates of stomach acid in older people (source). Having a B12 deficiency you'll end up constantly tired, so it is an essential element for a multivitamin aimed toward 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 Assess your multivitamin's label to ensure you're getting these advantages. Vitamin A and Lutein These are the top nutrients to help maintain your vision. Older individuals typically experience a deterioration in vision, but there's evidence that demonstrates vitamin A can help reduce the risk of macular degeneration (origin) Be sure that you buy from reputed brands, and check for the United States Pharmacopeia (USP) stamp of quality to the label. Try to select organic brands if that's important to you. Like all goods multivitamins too are most effective when new, so be sure that you check for expiry date. Multivitamins are available in pill, capsule, powder and liquid forms, each with their own sets of pros and cons. Choose a form which fits with your lifestyle - if you have difficulty 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 not as likely to be website forgotten than the usual twice or 3 times per day dose so be certain that you look at the instructions. You should take the vitamin at about the exact same time daily and don't double up if you miss one. The benefits of multivitamins tend to build over time, exactly enjoy a good diet, and that means you want to be consistent. Side effects like constipation and diarrhea might happen in the beginning, but these are often temporary and dissipate with continued use. If you're prone to allergies, be certain that you thoroughly scan the label for your own allergen. In case you've got a long term illness or are taking prescription medications, you have to be extra cautious when beginning a multivitamin. Nutritional supplements can negatively interact with various medications, so discuss all possible risk factors with your physician about your requirements. Your doctor can more info also provide you a complete vitamin and mineral profile so that you may update your supplements based on your test results. Keeping your body armed with nutrients to resist ailments rather than straight up disease prevention is the true function of multivitamins. Boost the benefits of the supplements by adding considerable fiber, lean proteins, vegetables, and fats that are good for your diet.This video shows some recipes which could help throughout the menopause.