As a girl approaches 50 years old, she will definitely start 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 over time. Your dietary supplements must be tailored to meet those changing needs - a multivitamin specifically formulated for your sex and age class can help alleviate bothersome symptoms and also avoid future illness. There are a couple of different kinds of change that occur on the human body as you reach 50. The first is a catchy one - your nutrient requirements increase in precisely the same time as your nutritional supplement consuming capability is waning (source). This is especially true in case of vitamins B12 and D.The next group of modifications occurs at the onset of menopause when menstrual periods cease and the entire body slows down and finally stops producing the hormone estrogen. Estrogen is responsible for preserving bone mass, breast and heart health, as well as managing moods. It's natural for issues with eyesight, 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 above factors mean that without adjusting your diet, you are at increased risk of illness farther down the line. Of course it's always best to get your nutrients straight from food, rather than from a nutritional supplement (your body absorbs them more readily) however that is not always possible so a multivitamin can help protect all bases. Before you're able to choose the best multivitamin for women over 50, 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 that you're not getting from your diet, and if you are a senior woman, 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 as opposed to 1000 milligrams for people under it. Iron When you are menopausal, you shed less iron following your periods cease and are therefore required to lower your iron consumption. Multivitamins geared for younger women tend to be high in iron material to revive iron lost during periods. Menopausal and post-menopausal women require a multivitamin that's low in iron. Calcium and Vitamin D Reduced estrogen production in elderly women leads to a chance of osteoporosis. Moderate, weight-bearing exercises and high calcium more info foods like milk, yogurt and salmon may counteract this and keep your bones 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're over 50, it's harder for the body to absorb vitamin B12 directly from meals. This is because of lower levels of stomach acid in elderly people (origin). With a B12 deficiency you'll end up constantly tired, so it is a vital element to get a multivitamin aimed at women over 50. Vitamin B12 also helps keep the nervous system, including the mind, so this will help keep your memory sharp also. Folic Acid Most of us understand 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 ensure you're getting these advantages. Vitamin A and Lutein These are the very best nutrients to help maintain your vision. Older individuals typically experience a deterioration in vision, but there's get more info evidence that demonstrates vitamin A may help reduce the risk of macular degeneration (source) Be certain to purchase from reputed brands, and assess 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 to check for expiration date. Multivitamins are available in pill, capsule, liquid and powder forms, each with their own sets of pros and cons. A once-daily dose is less likely to be forgotten than the usual twice or three times per day dose so be certain to look at the instructions. You ought to take the vitamin at about the exact same check here time daily and do not double up if you miss you. 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 start, however these are usually temporary and dissipate with continued use. If you're prone to allergies, be sure to thoroughly scan the tag for your allergen. If you have a long-term illness or are taking prescription medications, you need to be extra 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 give you a complete vitamin and mineral profile so that you may update your supplements based on your test results. Maintaining your body equipped with nutrients to fight diseases rather than straight up disease prevention would be the genuine role of multivitamins. Enhance the benefits of the supplements by adding ample fiber, lean proteins, vegetables, and fats that are good to your diet.This video shows some recipes which could help throughout the menopause.