My Top 6 Supplements

Essentials for Proper Diet and Health

For optimal health and to help me reach my goals, here are the supplements I can’t live without:



You should be taking a good multivitamin all year around. Make sure that the multivitamin you buy is not coated tablets. Gel capsules are best for your health, nutrient uptake and digestion.

Fish oil

Fish oil

The healthy substances in fish oil are known as the omega-3 fatty acids, which are essential nutrients important in preventing and managing heart disease. They also lower blood pressure, boost brain power and memory, help with depression, and have excellent anti-inflammatory properties. Make sure to read the supplement facts label and look for 500 milligrams of EPA + DHA.

Top 6 Supplements


We all want beautiful skin, hair and nails! Biotin keeps your skin, hair, nails, eyes, liver and nervous system healthy. Biotin is one of the B complex vitamins that also helps the body covert food into energy. I recommend 1,000 milligrams per day all year around. For optimal results, I also like to take beta carotene, L-lysine and a collagen supplement.



I have been using creatine for years! If I had to pick one supplement to improve my performance, creatine would be it! It causes an increase in the water content of muscles, making them larger— what we call “pump.” Creatine basically increases the available energy supply (ATP) for muscle contraction. For women, I recommend 5 grams pre-workout.

Digestive enzymes and probiotics

Enzymes are the most essential elements in our body. They are responsible for contracting, synthesizing, carrying, dispensing, delivering and eliminating the many ingredients and chemicals our body uses in its daily business of living. Digestive enzymes break down the food we eat, releasing nutrients for energy production and cell growth and repair. I personally take digestive supplement with every solid meal of the day, especially when I am in contest prep.

Seven-day cleanse

I like to do a total internal cleansing twice a year. I do mine right before and after prep. The purpose of it is to remove harmful toxins from your body, flush out waste, boost immune system health, and minimize constipation and bloating. I believe this is very important— you may feel better, lighter and more energized.

Swann De La Rosa

Swann De La Rosa, also known as Frenchie, is an IFBB Figure Pro and Betancourt Nutrition athlete. Along with her husband, IFBB Pro bodybuilder Jon De La Rosa, she owns a supplement store in New York called Natural Body New Rochelle. Swann also owns a personal training studio where she trains women and helps them reach their health and fitness goals. Swann loves bodybuilding, and making fitness her lifestyle. But mostly, she loves competing! She danced in ballet and jazz for 22 years, so her love for the stage has never left her! Swann also owns a clothing line called Swann Collection, created for active women in style.

Find more of Swann on:

Instagram: @swanndelarosa & @swanncollection
Snapchat: @ifbbfrenchie
Periscope: @ifbbfrenchie
Facebook: SwannDelarosa