As a girl approaches 50 years of age, she'll definitely start to experience some changes in her body. Many are hormonal fluctuations due to the beginning of menopause, and many others are only as a consequence of normal wear and tear on the system over time. Your dietary supplements should be tailored to meet these changing demands - a multivitamin specifically formulated to your sex and age class can help ease bothersome symptoms and even prevent future illness. 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 capability is waning (origin). This is particularly true in the event of vitamins B12 and D.The next group of changes occurs at the onset of menopause when menstrual periods cease 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 problems with vision, memory and energy levels to crop up with increasing age. This is a normal part of daily life but there are a few nutrients which can help keep your health in prime condition for as long as possible. The above things imply that without adjusting 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, instead of from a nutritional supplement (your body absorbs them more easily) however this is not always possible so a multivitamin can help protect all bases. Before you're able to choose the best multivitamin for women over 50, then you must understand that nutrients are vital for your body in this time. It is crucial to educate yourself and make an educated decision so that you get the best results for your money. Pick a multivitamin marketed for women over 50 Multivitamins are formulated to provide nutrients that you are not getting from the diet, and if you're a senior girl, these needs differ from that of your younger counterparts. Iron When you're menopausal, you shed less iron after your periods stop and are consequently required to lower your iron intake. Multivitamins aimed for younger women are usually high in iron content to restore iron lost during phases. Menopausal and post-menopausal ladies need a multivitamin that is low in iron. Magnesium and Vitamin D Decreased estrogen production in older women contributes to a chance of osteoporosis. Gentle, 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 which supplements your calcium requirements, and also contains 400 IU (international units) of vitamin D to help absorption. B12 When you are over 50, it is harder for your body to absorb vitamin B12 straight from food. This is because of lower rates of stomach acid in older people (origin). With a B12 deficiency you'll end up constantly tired, so it is a vital element to get a multivitamin aimed at women over 50. Vitamin B12 also helps keep the nervous system, including the brain, so this will 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 here nutrients to help maintain your eyesight. Elderly individuals typically experience a deterioration in vision, but there's evidence that shows vitamin A can help reduce the risk of macular degeneration (source) Make sure that you purchase from reputed manufacturers, and check for the United States Pharmacopeia (USP) stamp of quality on the label. Try to choose organic brands if that's significant for you. Like all goods multivitamins too are most successful when fresh, so make sure to check for expiration date. Multivitamins can be found in pill, capsule, powder and liquid forms, each with their own sets of pros and cons. Choose a form that fits with your lifestyle - if you have difficulty swallowing, a liquid is ideal. A once-daily dose is not as likely to be forgotten than the usual two or 3 times per day dose so make sure to check the directions. You should take the vitamin at around precisely the exact same time daily and do not double up in the event that you miss one. The benefits of multivitamins tend to build over time, exactly enjoy a great diet, so you need to be consistent. Side effects like constipation and nausea might happen in the start, but these are usually temporary and dissipate with continued use. If you're prone to allergies, make sure that you thoroughly scan the tag for your allergen. If you've got a long-term illness or are taking prescription medicines, you need to be really careful when starting a multivitamin. Nutritional supplements can negatively interact with various drugs, so talk about all possible risk factors with your doctor about your requirements. Your doctor may also provide you a complete vitamin and mineral profile so that you can upgrade your supplements based on your evaluation results. Keeping your body equipped with nutrients to fight diseases rather than straight up disease prevention is the true role 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 demonstrates some recipes which could help throughout the menopause.