My Personal Supplement Lineup: What I Take and Why

If you’ve ever stopped by Spartan Smoothies in Rome, GA, you probably know that supplements, nutrition, fitness, and overall health are a huge part of my life.

I get asked pretty often what supplements I personally take, so I wanted to put together a simple breakdown of my current supplement lineup and explain why each one has a place in my routine.

One thing I want to make clear from the beginning: this is my personal supplement routine. It doesn’t mean everyone needs to take the same things I do.

Some of my decisions are based on my lifestyle, training, nutrition, and goals. Others are based specifically on what I discovered through blood work.

Whether your goal is improving your health, increasing performance, or weight loss in Rome, GA, I believe having actual data can be much more useful than randomly adding supplements and hoping for the best.

Creatine — 10 Grams Per Day

Creatine is probably one of my favorite supplements and one I’ve used consistently for years.

I currently take 10 grams of creatine per day.

Creatine is best known for supporting strength, power, exercise performance, and muscle. It’s also one of the most extensively researched sports supplements available.

For many people, 3–5 grams per day is a common maintenance amount. I personally choose to take 10 grams daily based on my own routine and goals.

If you’re shopping for creatine, protein, or other sports nutrition products locally, we carry a large selection of supplements at Spartan Smoothies in Rome, GA.

BPN Endurance Essentials

I also use BPN Essentials as part of my daily supplement routine.

Endurance Essentials is a targeted daily micronutrient formula designed for runners, cyclists, and triathletes to replace key vitamins and minerals depleted by high-volume aerobic training.

• Vitamin D3 (5,000 IU) & K2: Supports bone health, immune function, and cellular energy production.

• Iron (Albion® Ferrous Bisglycinate Chelate, 25mg): Aids red blood cell production and oxygen delivery to working muscles.

• Magnesium (Albion® Bisglycinate Chelate & Oxide, 300mg): Assists muscle contraction and helps prevent fatigue.

• Zinc (Albion® Zinc Bisglycinate Chelate, 15mg): Promotes immune defense under high training stress.

P5P

I also supplement with P5P, the active form of vitamin B6.

Vitamin B6 is involved in numerous processes throughout the body, including protein metabolism and normal nervous-system function.

As with most vitamins and minerals, I don’t believe more is automatically better. This is something I include intentionally rather than simply taking a huge list of vitamins because someone online told me to.

Prescription DHEA — 50 mg

This one is a great example of why I believe blood work matters.

I currently take 50 mg of prescription DHEA because my blood work showed that my DHEA levels were low.

DHEA is a hormone produced primarily by the adrenal glands and serves as a precursor to other hormones in the body. DHEA levels can also be relevant when looking at areas such as energy, mood, hormone health, and overall well-being.

The important part is that I didn’t simply decide:

“I need DHEA.”

I tested first.

Because DHEA is a hormone and can affect other hormone levels, this isn’t something I recommend blindly adding to your supplement routine. My use is based on my individual lab results and is being addressed with a prescription.

This is also why I’m such a big advocate for getting comprehensive labs instead of guessing.

If you’ve been searching for blood work in Rome, GA and aren’t sure where to start, feel free to reach out to me. I have a handful of different options available and can help point you in the right direction based on what you’re trying to accomplish.

CoQ10

I also take CoQ10 as part of my daily routine.

Coenzyme Q10 is a compound naturally produced by the body and plays an important role in cellular energy production. It’s also commonly used for its antioxidant and cardiovascular-support properties.

For me, it’s another simple addition to my overall health and supplement routine.

Seed Probiotics

Gut health is another area I pay attention to, and I currently use a probiotic from Seed.

Probiotics can help support the gut microbiome and digestive health, although everyone’s gut and response to probiotics can be different.

That last part is important. Just because a particular supplement works well for me doesn’t automatically mean it’s the best choice for you.

Learn more about Seed probiotic here- https://refer.seed.com/by/[email protected]

Supplements Should Supplement the Foundation

One of the biggest mistakes I see people make is focusing heavily on supplements while ignoring the basics.

No supplement is going to replace:

Good nutrition. Consistent exercise. Quality sleep. Hydration. Daily movement.

This is especially important when someone’s primary goal is weight loss.

If you’re trying to achieve weight loss in Rome, GA, buying another fat burner or adding five more supplements probably isn’t the first place I would start.

Your overall nutrition, calorie intake, protein intake, daily activity, exercise, sleep, and consistency are going to play a much larger role.

I view supplements as exactly what the name implies—they supplement the foundation.

Why I Believe in Blood Work

When it comes to things such as hormones, vitamins, minerals, metabolic health, and other biomarkers, I would much rather have data than guess.

My own DHEA experience is a perfect example.

I didn’t know my DHEA was low because of something I saw on Instagram or because someone recommended a supplement to me.

My blood work showed me.

From there, I could make a more informed decision about what to do next.

For people interested in nutrition, performance, overall wellness, or weight loss in Rome, GA, blood work can sometimes provide another valuable piece of the puzzle.

Looking for Blood Work in Rome, GA?

I personally use Rythm to do blood work. Its a simple at home test and you have results in 48 hours!

Lean more about Rythm here - https://rythm.health/keith-ozment-zes6

You can also stop by Spartan Smoothies in Rome, GA if you want to talk nutrition, supplements, protein, fitness, or improving your overall routine.

Your supplement lineup doesn’t need to look like mine.

The goal is to build a strong foundation, use supplements where they make sense, and—when appropriate—use real data instead of guessing.

— Keith Ozment

Learn more about Keith Ozment and his services at - https://keithozmentfitness.com/home