As a girl approaches 50 decades of age, she'll definitely start to experience a number of changes in her body. Many are hormonal fluctuations due to the onset of menopause, and others are only as a consequence of normal wear and tear on the system as time passes. Your dietary supplements must be tailored to meet these changing needs - a multivitamin specifically formulated to your sex and age group can help ease bothersome symptoms and also avoid future illness. Why do Women Over 50 Need to Take a Multivitamin? There are a few different types of change that occur on the human body as you reach 50. The first is a tricky one - your nutrient requirements increase in precisely the exact same time as your nutritional supplement consuming capability is waning (source). This is especially true in the event of vitamins B12 and D.The next group of modifications occurs in the start of menopause when menstrual periods ceased and the entire body slows down and eventually stops producing the hormone estrogen. Estrogen is responsible for maintaining bone mass, breast and heart health, as well as 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 life but there are some nutrients which could help keep your wellbeing in prime condition for as long as possible. The aforementioned things mean that without fixing your diet, you are at heightened risk of illness further down the line. Of course it is always best to get your nutrients directly from food, rather than from a supplement (your body absorbs them more easily) however that isn't always possible so a multivitamin might help protect all bases. Things to Look for in a Multivitamin for Women Over 50 Before you can choose the best multivitamin for women over 50, you must understand that nutrients are essential for your body in this time. It's vital to educate yourself and make an educated decision so that you receive the best results for the money. Pick a multivitamin marketed for women over 50 Multivitamins are formulated to provide nutrients that you are not getting from your diet, and when you are a senior woman, these needs differ from that of your younger counterparts. As an example, the Institute of Medicine recommends a daily calcium intake of 1200 mg for women over 50 as opposed to 1000 milligrams for those below it. Iron Whenever you're menopausal, you lose less iron after your periods stop and are consequently required to decrease your iron intake. Multivitamins aimed for younger women are usually high in here iron material to revive iron lost during phases. Menopausal and post-menopausal ladies need a multivitamin that's low in iron. Calcium and Vitamin D Decreased estrogen production in older women contributes to a risk of osteoporosis. Moderate, weight-bearing exercises along with higher calcium foods like milk, yogurt and poultry can counteract this and also 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 help absorption. B12 Whenever you are over 50, it's harder for your body to absorb vitamin B12 straight from food. This is because of lower levels of stomach acid in older people (origin). With a B12 deficiency you'll find yourself constantly tired, so it is an essential element to get 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 too. Folic Acid The majority 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 individuals? Assess your multi-vitamin label to ensure you're getting these advantages. These are the get more info top nutrients to help maintain your eyesight. Older individuals typically experience a deterioration in vision, but there is evidence that shows vitamin A may help decrease the risk of macular degeneration (source) Try to choose organic brands if that's important for you. Like all goods multivitamins too are most effective when new, so be sure that you check for expiration date. Multivitamins are available in tablet, capsule, liquid and powder forms, each with their own sets of advantages and disadvantages. 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 the usual two or 3 times daily dose so make certain that you look at the instructions. You ought to take the vitamin at about the same time every day and do not double up if you miss you. The benefits of multivitamins tend to build more than exactly like a great diet, so you want to be consistent. Negative effects such as constipation and nausea might happen in the beginning, however these are usually temporary and dissipate with continued use. If you're prone to allergies, make certain to thoroughly scan the tag for your allergen. In case you have a long-term illness or are taking prescription medicines, you have to be really cautious when starting a multivitamin. Nutritional supplements can adversely interact with various medications, so talk about all potential risk factors with your doctor about your requirements. Your doctor can also provide you a complete vitamin and mineral profile so you can update your supplements based on your test results. Maintaining your body equipped with nutrients to fight ailments rather than direct up disease prevention is the true function of multivitamins. Enhance the benefits of the supplements with the addition of ample fiber, lean proteins, vegetables, and fats that are good for your diet.This video shows some recipes which can help throughout the menopause.