Women over age 50 have special nutritional considerations. Men and women over 50 should take a "seniors" formula multivitamin that contains extra vitamin D, vitamin B12 and calcium. Older women are at increased risk for vitamin D deficiency because their skin has less exposure to the sun due to more limited outdoor activities as well as reduced ability to produce vitamin D. As you age, you lose the ability to absorb vitamin B12 from food. Calcium is important to bone health.
Options
Select a multivitamin that has about 100 percent of the Daily Value of most of the essential vitamins and minerals. Note that it won't have 100 percent of the DV for calcium, which is too large to fit in a multivitamin. Don't take more than 100 percent of the DV for vitamin A because too much may cause bone fractures in postmenopausal women. To be safe, choose a multivitamin that has part or all of its vitamin A as beta-carotene. Select a multivitamin without iron. Too much iron can increase the risk of heart disease, according to Meir Stampfer, Ph.D., professor of nutrition and epidemiology at Harvard School of Public Health.
Considerations
Some people prefer all-natural, sugar-free or starch-free multivitamins. Since they are not better absorbed, choosing to take them should be a personal decision. Slow-release multivitamins cost more, and little evidence suggests they offer any advantage. Lycopene, lutein, and other carotenoids may help to reduce the risk of chronic diseases such as cancer, but the amount found in multivitamins is usually quite low. Little research exists on other extras, including enzymes, green algae, EGCG, amino acids or herbs such as ginkgo. Remember that price doesn't necessarily indicate quality.
Recommendations
Stick with well-known brand names, such as Centrum Silver and One-A-Day Women's, which were found to be free of impurities and accurately labeled. Check vitamin labels for the United States Pharmacopoeia, NSF International or ConsumerLab.com seals. For instance, Kirkland and Nature Made carry the USP seal. Check with your doctor about medication interactions if you're taking a prescription. Look for no iron, 25 mcg or more of B12, at least some vitamin K unless you're taking blood-thinning medications, 400 IU or more of vitamin D and no more than 4,000 IU of vitamin A, with at least some of it in the form of beta-carotene.
Comparison
ConsumerReports.org recommends Kirkland Signature Mature Multi Adult 50+ for seniors. It contains 30 mcg of B12, 500 percent of the DV. It also has 2,500 IU of vitamin A with 50 percent as beta-carotene, 1,000 IU of vitamin D and 220 mg of calcium. However, it contains 10 mcg of vitamin K, which can interfere with blood-thinning medications. One-A-Day Women's 50+ Advantage is another good choice, especially if you want to get more calcium. It contains 25 mcg of B12, 417 percent of the DV. It also has 2,500 IU of vitamin A with 20 percent as beta-carotene, 1,000 IU of vitamin D and 500 mg of calcium. Also consider Wal-Mart's Equate Mature Multivitamin 50+ and Sam's Club's Member's Mark Mature Multi Adults 50+. Ingredients in store brand multis change frequently, so read the labels to make a decision.
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