As a girl approaches 50 years old, she will undoubtedly start to experience a number of changes in her body. Many are hormonal changes due to the beginning of menopause, and others are just as a result 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 to your gender and age group can help ease bothersome symptoms and even prevent future illness. I have assembled some recommendations to consider when deciding upon the best multivitamin for women over 50. Why do Women Over 50 Need to Take a Multivitamin? There are a few distinct types of change that exist in your body as you reach 50. The first is a tricky one - your nutrient requirements increase in precisely the same time as your nutritional supplement absorbing capability is waning (source). This is especially true in case of vitamins B12 and D.The second group of changes occurs in the start of menopause when menstrual periods ceased and the entire body slows down and finally 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 normal part of life but there are some nutrients that could help keep your wellbeing in top condition for as long as possible. The above factors imply that without fixing your diet, you are at increased risk of illness further down the line. Obviously it is always best to get your nutrients directly from food, instead of from a nutritional supplement (your own 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 choose the best multivitamin for women over 50, then you must understand which nutrients are vital 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 your 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're a senior woman, these demands 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 as opposed to 1000 mg for people under it. Iron When you're menopausal, you lose less iron following your periods cease and are therefore required to decrease your iron intake. Multivitamins aimed for younger girls tend to be high in iron material to restore iron lost during phases. Menopausal and post-menopausal women require a multivitamin that is high in iron. Calcium and Vitamin D Decreased estrogen production in older women contributes to a chance 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 needs, 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 directly from food. This is because of lower levels of stomach acid in older people (source). With a B12 deficiency you'll find yourself constantly drowsy, so it's a vital component for a multivitamin aimed at women over 50. Vitamin B12 also helps maintain the nervous system, including the brain, so this can help keep your memory sharp also. Folic Acid Check your multi-vitamin label to make certain you're getting these benefits. These are the very best nutrients to help maintain your eyesight. Older people commonly experience a deterioration in vision, but there is evidence that demonstrates vitamin A can help decrease the risk of macular degeneration (origin) Be sure that you purchase from reputed manufacturers, and assess for the United States Pharmacopeia (USP) stamp of quality to the label. Try to select organic brands if that's important for you. Like all goods multivitamins too are most effective when new, so be sure to check for expiry date. The Best Way to Take a Multivitamin for Women Over 50 Multivitamins can be found in tablet, capsule, powder and liquid forms, each with their own sets of pros and cons. Pick a form that fits with your lifestyle - if you have difficulty swallowing, a liquid is best. A once-daily dose is not as likely to be forgotten than the usual twice or 3 times daily dose so make sure that you check the instructions. You ought to take the vitamin at around the same time every day and do not double here up if you miss one. The advantages of multivitamins have a tendency to build more than exactly enjoy a great diet, and that means you need to be consistent. Side effects like constipation and nausea might occur in the start, however these are often temporary and dissipate with continued use. If you're prone to allergies, make sure to thoroughly scan the label for your own allergen. If you have a long term illness or are taking prescription medications, you have to be extra cautious when beginning a multivitamin. Supplements can negatively interact with various medications, so discuss all potential risk factors with your physician about your requirements. Your doctor can also give you a complete vitamin and mineral profile so that you can update your supplements according to your evaluation results. Keeping your body armed with nutrients to resist ailments rather than straight up disease prevention is the true role of multivitamins. Boost the benefits of these supplements by adding considerable fiber, lean proteins, vegetables, and fats that are good for your diet.This video demonstrates some recipes that could help during the menopause.