As a girl approaches 50 years of age, she'll definitely begin to experience some changes in her body. Many are hormonal changes due to the onset of menopause, and others are only as a consequence of ordinary wear and tear on the machine as time passes. Your dietary supplements should be tailored to meet these changing needs - a multivitamin specially formulated for your gender and age group can help ease bothersome symptoms and even prevent future illness. Why do Women Over 50 Need to Take a Multivitamin? There are a few different types of change that occur in your body as you reach 50. The first is a tricky one - your nutrient requirements increase at the same time as your nutrient absorbing capacity is waning (source). This is especially true in the event of vitamins B12 and D.The second set of modifications 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 preserving bone mass, heart and breast health, in addition to managing moods. It is natural for issues with vision, memory and energy levels to crop up with increasing age. This is a standard part of daily life but there are a few nutrients which can help keep your health in prime condition for as long as you can. The aforementioned factors mean that without adjusting your diet, you're at heightened risk of illness further down the line. Of course it is always best to get your nourishment directly from food, rather than from a supplement (your own body absorbs them more readily) however this isn't always possible so that a multivitamin can help cover all bases. Before you're able to choose the best multivitamin for women over 50, you must understand that nutrients are vital for your body at this time. It is vital to educate yourself and make an educated 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 are not getting out of your diet, and if you are a senior girl, 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 mg for people below it. Iron Whenever you are menopausal, you shed less iron after your periods cease and are consequently required to lower your iron consumption. 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 Reduced estrogen production in older women contributes to a risk of osteoporosis. Moderate, weight-bearing exercises and higher calcium foods such as milk, yogurt and salmon may counteract this and keep your muscles strong. Look for a multivitamin which supplements your calcium requirements, and also contains 400 IU (international units) of vitamin D to help absorption. B12 Whenever you are over 50, it is harder for the body to absorb vitamin B12 directly from meals. This is due to reduced rates of stomach acid in older people (origin). Having a B12 deficiency you will end up 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 can help keep your memory sharp too. Folic Acid Check your multi-vitamin label to ensure you're receiving these benefits. These are the top nutrients to help maintain your vision. Elderly people commonly experience a deterioration in vision, but there's evidence that demonstrates vitamin A may help reduce the risk of macular degeneration (source) Try to choose organic brands if that's important to you. Like all products multivitamins too are most successful when new, so be certain that you check for expiry date. The Best Way to Take a Multivitamin for Women Over 50 Multivitamins can be found in pill, capsule, liquid and powder forms, each with their own sets of pros and cons. A tin of powder is inconvenient if you travel a good deal whereas a pill fits easily into your handbag. A once-daily dose is not as likely to be forgotten than the usual two or 3 times daily dose so be certain that you look at the instructions. You ought to take the vitamin at about precisely the exact same time daily and do not double up in the event that you miss you. The advantages of multivitamins have a tendency to build more than just like a good diet, so you need to be consistent. Side effects like constipation and nausea might happen in the start, however these are usually temporary and dissipate with continued usage. If you are more info prone to allergies, make certain that you thoroughly scan the tag for your own allergen. If you have a long term illness or are taking prescription medicines, you have to be really cautious when beginning a multivitamin. Supplements can negatively interact with various drugs, so discuss all possible risk factors with your physician about your requirements. Your doctor may also provide you a comprehensive vitamin and mineral profile so that you may upgrade your supplements based on your evaluation results. Maintaining your body equipped with nutrients to fight ailments rather than direct up disease prevention is the true role of multivitamins. Enhance the benefits of these supplements with the addition of considerable fiber, lean proteins, vegetables, and good fats to your diet.This video shows some recipes which could help throughout the menopause.