Health has always been important to me, and over the years, I’ve tried many supplements to help keep my body in the best possible shape. I’m always drawn to magazine articles and TV segments about vitamins and love learning about the benefits different products have to offer. While I’m open to trying new supplements, there are a few that I’ve established as “must haves” in my daily routine. Here’s what I currently take:
Multi-Vitamin for Women
As much as I would like it to be, my diet isn’t perfect, especially when I’m preparing for a show. A good multi-vitamin provides optimal amounts of vitamins and minerals that I might not be getting from the foods I eat. I take a women’s formula because it contains added nutrients just for women, such as a hair, skin and nails blend.
Omega-3 Essential Fatty Acids (Fish Oil)
Your body can’t make omega-3 fatty acids, but it needs them to stay healthy. Omega-3s are known for supporting heart health, and they’re also linked to joint comfort and healthy mood.* I take 1,000 mg of purified fish oil, twice a day.
Coenzyme Q10 (CoQ10)
CoQ10 isn’t a vitamin, but rather a coenzyme that’s needed by cells to make energy. It’s also an antioxidant that helps protect against oxidative damage, which is especially important for people who are physically active (exercise generates free radicals).* At breakfast and lunch, I take 30 mg to 100 mg.
Vitamin B Complex
B vitamins are important for many different body functions—from energy production and protein metabolism to healthy digestion. A good B-complex supplement will provide all eight B vitamins your body needs.
Although part of my daily B complex, I take a little extra vitamin B6 (50 mg divided between breakfast and lunch). Vitamin B6 is known for supporting immune health, and it helps the body make certain neurotransmitters, which are important for mood.*
I take between 15 mg and 50 mg of zinc daily. Zinc is an essential mineral that’s needed for immune health.*
Just about everyone knows that calcium helps maintain healthy bones. I take 500 mg of calcium citrate (which is a better-absorbed form than calcium carbonate) twice daily.
Magnesium is another mineral that supports bone health—it helps the body absorb calcium. Magnesium is also needed for nerve and muscle health. It’s also thought that magnesium plays a part in healthy sleep and relaxation, so I take mine before bedtime—a dose of 250 mg to 500 mg a day.*
Ester-C Vitamin C
Vitamin C is a well-known antioxidant that’s also needed for healthy immune function. Ester-C is a gentler form of vitamin C that’s not as harsh on the stomach and is absorbed better than other forms. I take 500 mg daily.
Southern States Championships top contender Melissa Transou, a figure competitor, wife and mother, blogs about the unique sports nutrition needs of female athletes exclusively for Vitacost.com.
*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.