As a girl approaches 50 years of age, she'll definitely begin to experience a number of changes in her body. Many are hormonal fluctuations due to the onset of menopause, and many others are just as a consequence of normal wear and tear on the system over time. Your dietary supplements should be tailored to meet those changing needs - a multivitamin specially formulated to your sex and age group can help ease bothersome symptoms and also prevent future illness. I have put together 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 couple of distinct types of change that occur on the human body as you reach 50. The first is a tricky one - your nutrient requirements increase at the same time as your nutrient absorbing capability is waning (origin). This is especially true in case of vitamins B12 and D.The next set of changes occurs in the onset of menopause when menstrual periods cease and the entire body slows down and eventually 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 levels to crop up with increasing age. This is a normal part of life but there are some nutrients which can help keep your health in top condition for as long as possible. The aforementioned things imply that without adjusting your diet, you are at increased risk of illness further down the line. Of course it is always best to get your nourishment directly from food, instead of from a nutritional supplement (your own body absorbs them more easily) however this is not always possible so that a multivitamin can help cover all bases. What to Look for in a Multivitamin for Women Over 50 Before you're able to pick the best multivitamin for women over 50, you have to understand which nutrients are essential for your body at this time. It is crucial to educate yourself and make an educated decision so that you receive the best results for the money. Choose a multivitamin promoted for women over 50 Multivitamins are formulated to provide nutrients that you're not getting from your diet, and when 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 mg for those below it. Iron When you're menopausal, you shed less iron following your periods cease and are consequently required to decrease your iron consumption. Multivitamins aimed for younger women tend to be high in iron content to revive iron lost during phases. Menopausal and post-menopausal ladies need a multivitamin that is low in iron. Calcium and Vitamin D Reduced estrogen production in elderly women contributes to a risk of osteoporosis. Gentle, weight-bearing exercises along with higher calcium foods like milk, yogurt and salmon may counteract this and also keep your bones strong. Look for a multivitamin which supplements your calcium requirements, and also contains 400 IU (international units) of vitamin D to help absorption. B12 When you're over 50, it is harder for your body to absorb vitamin B12 straight from meals. This is due to reduced rates of stomach acid in older people (origin). With 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 will help keep your memory sharp also. Folic Acid Check your multivitamin's label to make certain you're getting these advantages. Vitamin A and Lutein These are the top nutrients that will help maintain your eyesight. Elderly people commonly experience a deterioration in vision, but there is evidence that shows vitamin A may 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 know more when new, so make sure that you check for expiration date. Multivitamins can be found in tablet, capsule, powder and liquid forms, each with their own sets of pros and cons. A once-daily dose is less likely to be forgotten than the usual two or 3 times per day dose so make sure to look at the instructions. You should take the vitamin at around the same time daily and do not double up in the event that you miss you. The advantages of multivitamins tend to build over time, just like a good diet, so you need to be consistent. Negative effects such as constipation and nausea might happen in the start, however these are often temporary and dissipate with continued use. If you are prone to allergies, be sure that you thoroughly scan the tag for your own allergen. In case you've got a long-term illness or are taking prescription medications, you have to be really cautious when starting a more info multivitamin. Supplements can adversely interact with various drugs, so talk about all potential risk factors with your physician about your needs. Your doctor can also give you a comprehensive vitamin and mineral profile so that you may upgrade your supplements based on your test results. Keeping your body armed with nutrients to resist ailments rather than straight up disease prevention is the genuine role of multivitamins. Enhance 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 which could help throughout the menopause.