My Vitamin Regimen

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.

Vitamin B6

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.

*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.





Mrs. Fitness

Mrs. Fitness

IFBB figure professional Melissa Transou, a fitness expert, wife and mother, blogs about the unique sports and nutrition needs of women and female athletes exclusively for Email her
Mrs. Fitness

About Mrs. Fitness

IFBB figure professional Melissa Transou, a fitness expert, wife and mother, blogs about the unique sports and nutrition needs of women and female athletes exclusively for Email her at

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8 comments on «My Vitamin Regimen»

  1. Glenn Willing says:

    I am 77 years young and just moved to my favorite place Naples, Fl.
    I see to be tired more than usual and napping too much and lack desire to do anything.
    I am going to the Dr. next Monday for a check up. I eat well, drink little, feel well but no ambition. Do you suggest anything. My C.C. has a wonderful work out phy. but do not have any ambition. What do you suggest in the way of suppliments.

    1. Glenn Willing says:

      What does waiting for moderation mean ?

    2. melissa transou says:

      Hi Glenn,

      My first 2 questions for you would be when you say you eat well are you eating enough? And are you doing any type of exercise? For myself I notice when I have a lack of energy it usually is tied into my diet, I’m not eating enough good carbohydrates and I may be consuming too much sugar. It’s also a good idea to get some type of cardio exercise early in the day to get you going and that will keep energy levels up throughout the day.

    3. Melinda says:

      Hello Glenn Willing,

      The product that is wonderful is Energy Revitalization System. It will get your fatigue into fantastic energy and clarity of mind. The product brand is Enzymatic.

  2. Sharon says:

    I have been taking Ubiquinol instead of CO Q 10 because of recent studies on older bodies (above 40 I think) not being able to use CO Q10. Have you any data on this?

    1. melissa transou says:

      Sharon, I have read about taking Ubiquinol awhile ago but have not tried it yet. It does seem to make sense that as we get older the Ubiquinol would be easier to absorb, so I am going to try it in place of my Co Q10. I’ll let you know if i notice a difference!

  3. Mom says:

    ? Are protein drinks fattening? I use lowfat yogurt,fresh berries, scoop of protein powder &little water. I usually have this drink after working out

  4. Michael Mazzacco says:


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