Home/Blog/What Is Your Supplement Routine, Betina Gozo?

What Is Your Supplement Routine, Betina Gozo?

By Ethan Boldt

August 29, 2025

As you know, and as our guest below says, supplements have that name for a reason: They’re meant to supplement your diet, not replace key foods and liquids. Instead, they can fill in the gaps and make a real difference in how you look and feel.

When asking about the ideal supplement routine and what types of gaps one hopes to fill, who better to ask than Betina Gozo, CPT? The newest member of Ancient Nutrition’s Wellness Roundtable (and a paid partner), Betina is 38 years old and a world-renowned fitness and wellness expert. She's a CPT (Certified Personal Trainer by the National Strength and Conditioning Association), Certified Functional Strength Coach, Corrective Exercise Specialist and Nike Master Trainer. She’s also super fit!

Creator/author of Women’s Health Magazine's Woman's Guide to Strength Training and Human Kinetics' Women Muscle & Strength, Betina has led workouts worldwide — virtually and in person — through platforms like Nike Training Club, Tonal, POPSUGAR and Apple Fitness+. As a leader in strength training, Betina’s mission is to empower people to make lasting lifestyle changes and feel their best. She also hosts Show Up with Betina and co-hosts Beyond the Routine with her husband Nic.

Betina’s expertise has also led her to work with influential women like Jessica Alba, Mindy Kaling, Melanie Liburd, and Brittany Mahomes on their training journeys.

A founding trainer of Apple Fitness+, Betina brought her personal pregnancy and postpartum journey to the platform, launching two specialized programs. She later partnered with Tonal as a guest coach, introducing a Functional Prenatal Strength Program during her third pregnancy.

Her most recent book, Women’s Muscle & Strength: Get Lean, Strong & Confident (Human Kinetics, 2024), furthers her mission of helping women build confidence and resilience through strength training.

We chatted with her recently about her supplement routine and her overarching nutrition recommendations.

Ancient Nutrition (AN): What type of diet do you follow? Do supplements fit into your diet?

Betina Gozo: I eat mostly real, unprocessed foods, with a lot of plants, healthy fats and lean proteins. It’s very similar to the Mediterranean diet style but adapted to what works for me. I do eat red meat, since I married a Texan!

Because I am so active and am currently breastfeeding, I know how important it is to refuel my body with enough protein and calories. At the same time, as a busy mom, I’m not able to get every single nutrient that I need. That’s where supplements come in. (Of course, I consulted with my healthcare professional first since I’m breastfeeding.)

AN: In general, how have supplements impacted your life and body?

Gozo: Honestly, I’ve never relied on supplements as the main driver of my health. The biggest changes in my body and energy have always come from consistent training, eating real, nutrient-dense foods and prioritizing recovery.

That said, supplements have helped me fill in the gaps when life gets busy, my diet isn’t perfect, or my needs change, like during pregnancy, postpartum and now with three kids. Things like a good-quality protein powder help me hit my protein goals on the go, omega-3s support my joints and brain, and magnesium has been a game-changer for my sleep and recovery.

So for me, supplements haven’t been about quick fixes — they’ve been tools to support the healthy habits I already have in place.

AN: What are your favorite nutrient-dense foods?

Gozo: Sweet potatoes, kale, spinach, onions, blueberries, bananas, bok choy, garlic, seasonal fruit and tomatoes are always in the normal rotation of our shopping list.

But really, we just try to get whatever is in season, and anything from our garden. That includes our chicken coop! We love to eat our chickens' fresh eggs.

We also try to shop at the local farmers markets from the farmers that we are familiar with. When it comes to meat, we are always looking for pasture raised or organic.

AN: When putting together your supplement routine, what are your priorities and primary goals? Do you seek more energy, more lean muscle, less fat, better gut health, etc.?

Gozo: When it comes to supplements, I’m usually focused on getting things I may not in my diet; additional protein, both collagen and whey; prebiotics and probiotics, if I’m not eating enough probiotic foods like kimchi or sauerkraut; omegas are also big if I’m not getting enough seafood; and B vitamins for cellular energy!

AN: Do you vary your supplement routine based on possible shifting goals, changing seasons, etc. or do you pretty much stick with the same supplements year-round?

Gozo: It’s often that I stick to the same routine, except for prenatal and postpartum periods, where my body needs a little more. Sometimes I’ll add greens powder when I know I need it on a day I’ve been light on veggies.

AN: What are your primary supplements that you take every day? What is a good number of supplements to stick with daily, in your opinion?

Gozo: I find it important to find what works for you and use supplements as exactly that: To supplement and not replace! As someone who is very in tune with their body, I often know what is working and what is not, so it’s important for someone to introduce supplements slowly instead of taking a bunch of different / new ones all at once.

I usually have whey protein (23g); collagen (10–20g), omegas, probiotics, B vitamins, creatine (excited about Ancient Nutrition’s new one!), and magnesium for sleep and hydration.

AN: Can you describe how and when you take your supplements?

Gozo: Collagen I usually froth into a chia pudding, matcha or a smoothie, depending on what I’m feeling that day. Whey protein I usually mix in with creatine in a shaker bottle and just drink post-workout. I take omegas and B vitamins with breakfast, and probiotics just before with water.

I usually take magnesium about 30–60 minutes before bed. I stick with magnesium glycinate because it’s gentle on digestion and helps relax my muscles after a full day of mom life and training. I also make sure I’m not super full or chugging water right before bed so I can fall asleep and stay asleep without interruptions.

AN: Are there certain supplements that are especially important for women in their 20s and 30s vs. 40s and 50s?

Gozo: As I’ve said, I’m always a big believer in getting as much nutrition from real, whole foods as possible first. But supplements can help fill in the gaps, and those gaps can change depending on the stage of life you’re in.

For women in their 20s and 30s, the focus is often on building a strong foundation, so things like a high-quality multivitamin, omega-3s for brain and heart health, vitamin D for bone health and a healthy immune system, and sometimes iron if your levels are low from menstrual cycles.

If you’re pregnant or planning to be, a good prenatal with folate is key.

In your 40s and 50s, your needs can shift with hormonal changes and bone density — that’s why I advocate for strength training so much. Calcium and vitamin D are still big players, but magnesium becomes extra important for muscle, nerve and sleep support. Omega-3s stay important for heart and brain health, and you might consider collagen or protein supplements if joint and muscle maintenance is a goal.

And always, get blood work done and talk to a healthcare provider so you’re supplementing based on your actual needs, not just trends. Supplements should support your lifestyle; they’re not a shortcut to health. Think of them as filling the small cracks once you’ve built the solid foundation with food, movement and recovery.

AN: How often do you get your blood work done? Do you just go to a lab, or do you always go through a healthcare professional?

Gozo: I work with a company to get my blood work done twice a year. They make it easy to track changes over time and adjust my nutrition and supplements based on real data.

AN: If you had to choose, what is your favorite supplement?

Gozo: Too hard to choose, but a good protein powder and collagen, but also creatine!

AN: Are there any supplements that you take only occasionally?

Gozo: I use SuperGreens typically on days that I know I will be super busy and may not have the “ideal” colorful plate that I usually wish for.

AN: Do you not take a multi? If not, is it because of your mostly complete diet? But you take a B complex?

Gozo: I don’t usually take a multi because I try to cover most of my bases with whole foods …lots of variety, colorful veggies, quality protein, fermented foods and seafood.

I do add in a B complex since those are water-soluble and can be depleted more easily, especially with an active lifestyle and mom life. I’d rather fill in the specific gaps I know I have than take a broad multi I might not need.

AN: Do you ever take anything for hydration?

Gozo: I love coconut water, which is why I love Ancient Nutrition’s Rapid Hydration. But I do also occasionally take another electrolyte supplement.

I aim for a good balance of sodium, potassium and magnesium, roughly a 2:1 sodium-to-potassium ratio with a smaller amount of magnesium. That helps replace what I lose through sweat and keeps my energy and muscle function steady. It also helps with breastfeeding.

AN: How do you take your creatine? Why do you take it? Every day or just on workout days? Before or after workout? How much?

Gozo: I take 5g of creatine every day. I just mix it into my post-workout protein shake with whey and collagen. I like taking it after my workout because it’s easy to remember, but consistency is more important than timing.

Creatine is one of the most well-researched supplements out there, and it supports strength, muscle recovery and even cognitive health. It’s a no-brainer for me.