As a woman approaches 50 decades of age, she'll undoubtedly begin to experience some changes in her body. Many are hormonal fluctuations due to the onset of menopause, and many others are just as a result of ordinary wear and tear on the system as time passes. Your dietary supplements must be tailored to meet these changing demands - a multivitamin specifically formulated for your sex and age class can help alleviate bothersome symptoms and even avoid future illness. I've put together some recommendations to consider when deciding upon the best multivitamin for women over 50. There are a couple of different types of change that exist in the human body as you reach 50. The first is a tricky one - that your nutrient needs increase at the exact same time as your nutrient absorbing capacity is waning (origin). This is especially true in case 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, 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 normal part of daily life but there are a few nutrients that can help keep your health in top condition for as long as you can. 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 nutritional 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 choose the best multivitamin for women over 50, you must understand which nutrients are essential for your body at this time. It's 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're not getting out of the diet, and if you are a senior woman, 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 milligrams for people below it. Iron When you're menopausal, you shed less iron following your periods stop 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 phases. Menopausal and post-menopausal women need a multivitamin that's high in iron. Calcium and Vitamin D Decreased estrogen production in elderly women contributes to a risk of osteoporosis. Gentle, weight-bearing exercises along with higher calcium foods such as milk, yogurt and poultry may counteract this and keep your muscles strong. Start looking 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's harder for more info your body to absorb vitamin B12 straight from food. This is due to reduced levels of stomach acid in older people (source). With a B12 deficiency you'll find yourself constantly tired, so it's an essential component 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 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, stroke and cancer in elderly people? Assess your multi-vitamin label to ensure you're receiving these benefits. These are the top nutrients that will help maintain your eyesight. Elderly people commonly experience a deterioration in vision, but there is evidence that demonstrates vitamin A can help reduce the risk of macular degeneration (source) Try to select organic brands if that's important for you. Like all goods multivitamins too are most effective when new, so make sure that you check for expiry date. Multivitamins are available in tablet, capsule, liquid and powder forms, each with their own sets of pros and cons. Choose a form which fits with your lifestyle - if you have difficulty click here swallowing, a liquid is ideal. A tin of powder is inconvenient if you travel a lot whereas a pill fits easily into your handbag. 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 check the instructions. You should take the vitamin at about precisely the exact same time every day and do not double up if you miss one. The benefits of multivitamins tend to build more than exactly like a good diet, so you want to be consistent. Negative effects such as constipation and diarrhea might occur in the beginning, but these are often temporary and dissipate with continued use. If you're prone to allergies, be certain that you thoroughly read more scan the tag for your own allergen. In case you have a long term illness or are taking prescription medications, you need to be really cautious when beginning a multivitamin. Nutritional supplements can negatively interact with many medications, so discuss all possible risk factors with your doctor about your needs. Your doctor may also give you a comprehensive vitamin and mineral profile so that you can upgrade your supplements based on your test results. Keeping your body equipped with nutrients to fight ailments rather than straight up disease prevention is the genuine function of multivitamins. Enhance the benefits of these supplements by adding ample fiber, lean proteins, vegetables, and good fats to your diet.This video demonstrates some recipes that could help throughout the menopause.