We are in the midst of a genuine craze for supplements. Omega-3s, vitamin D, vitamin C, ashwagandha, turmeric, melatonin… The names recur across social networks, podcasts, and everyday conversations as if they were magical longevity formulas. The algorithm prescribes and consumers follow. Yet amid so many promises of eternal youth, how much is science and how much is obsession?
For Dr. Estela Lladó-Carbó, specialist in Neurophysiology, Longevity and Neurosciences, the problem isn’t supplementation per se, but the context in which it takes place. “When we talk about supplements and longevity there is a lot of information overload but little knowledge. There is information that must be conveyed to the patient correctly and cautiously. We must also avoid causing the patient to develop an obsession with health. I prefer that they take few things but that they take them,” says the professional.
The Importance of Personalization
The key lies in that word: personalization. Because not everything natural is innocuous nor is every drug harmful, as Dr. Lladó emphasizes: “Not every drug is bad and supplementation is good if it targets the root of the problem; we should not only treat the symptom.”
For years it was insisted that a balanced diet and regular exercise were sufficient to maintain health in the long term. And they still are. But modern preventive medicine allows us to go further. “We can be healthy and have deficits; we must analyze key biomarkers. Conventional medicine relies on a set of standardized analytical markers that serve as a basic reference to evaluate health status, and they include parameters such as the complete blood count, the biochemical profile, liver and kidney function, the lipid profile and the main markers of inflammation,” explains Lladó-Carbó, director of Longevity at Monarka Clinic.
“Before taking supplements, we need diagnosis, context and personalization to avoid unnecessary risks,” adds the expert. Today, those who work in longevity broaden the focus: homocysteine, lipoprotein (a), glycated hemoglobin, HOMA index, fructosamine, hormonal profile, tumor markers or cortisol in 24 hours. Even heavy metal levels. The aim is not to accumulate tests, but to understand what each organism needs and what it does not need.
Because the great current risk is treating supplements as if they were universal. There is talk of preventing metabolic, cardiovascular or even cancer with the same ease as recommending a detox tea. Without analyzing evidence, drug interactions or risks of overdosing.
Vitamin D
Some compounds go through genuine popularity peaks. Vitamin D is one of them. “We should take it if there is a deficiency, since an excess can have significant adverse effects on the body, and I advise taking D3 + K2 in synergy if needed,” notes the specialist.
Be Levels’ Vitamin D3 + K2
Formulated for joint and effective action. The combination of both vitamins at appropriate doses promotes proper absorption and distribution of calcium, contributing to the maintenance of strong bones and the body’s mineral balance.
Rhodiola Instead of Ashwagandha
Ashwagandha is another of the recurrent names on social networks. However, Lladó-Carbó remains prudent: “Ashwagandha enjoys a lot of popularity but I find rhodiola more suitable; with a safer safety profile at habitual doses.”
Green Naturals® Rhodiola Rosea – 6,000 mg
It is a concentrated extract of this renowned adaptogenic plant, traditionally used to help combat physical and mental fatigue. It contributes to improving resilience to stress and to maintaining cognitive performance during periods of high demand. An interesting option for those seeking natural support during times of overload or prolonged exhaustion.
Omega-3
When it comes to omega-3, it isn’t enough to buy any capsule. They recommend assessing the intrer erythrocyte fatty acid profile to know the real levels of EPA and DHA and to adjust the dosage. And melatonin, she warns, is not for all patients (it’s not a universal supplement for everyone).
“The evidence exists, but the key lies in the dose, bioavailability and context. It won’t be the same for a young and healthy person as for someone with chronic inflammation, high stress, or accelerated cellular aging,” clarifies Dr. Lladó-Carbó.
Omega-3 IFOS
It is a capsule supplement with high-purity EPA and DHA fatty acids. It includes vitamin E to protect the fats and favor cellular health. It supports cardiovascular, cerebral and immune health. Its production is sustainable and it carries quality certifications.
Active Cardisterol
Active Cardisterol is a supplement formulated to support cardiovascular health. Its combination of ingredients acts synergistically to contribute to the maintenance of healthy lipid levels. An interesting option as support within an active lifestyle and a balanced diet.
Other Supplements That Could be Beneficial
That doesn’t mean all supplements are dispensable. Some have growing solid scientific backing in areas such as cellular health and prevention. Vitamin C, coenzyme Q10, NAC, creatine or glycine are among the most studied.
“Coenzyme Q10 is not just an antioxidant; it’s a key component in cellular energy production. And NAC is a precursor of glutathione, a hepatoprotective agent. In longevity, glutathione rises, which is a fundamental antioxidant defense, and it is especially interesting in contexts of chronic inflammation and elevated oxidative stress,” explains Dr. Estela Lladó. The difference, she insists, “is not in the product’s label, but in the clinical criterion that supports it.”
Liposomal Vitamin C 500mg by Solaray
It is formulated to improve the absorption and bioavailability of this essential antioxidant. It contributes to the normal functioning of the immune system, to collagen formation and to protecting cells from oxidative stress. An interesting option for those seeking an extra vitamin C boost with good digestive tolerance.
Ubiquinol CoQ-10 100 mg by Solaray
It is an active, highly bioavailable formulation of coenzyme Q10. It contributes to cellular energy production and acts as an antioxidant, helping to protect against oxidative stress. An interesting option to support vitality and cardiovascular well-being, especially after age 40.
FullGas NAC N-Acetyl-L-Cysteine
This is NAC (N-acetyl-L-cysteine) 250 mg per capsule, in a practical daily-dose format. A formula enriched with vitamin C, zinc and vitamins B2 and B6, which contribute to protection against oxidative damage and to the normal functioning of the immune system. It is complemented by alpha-lipoic acid, for a supplementary action within daily supplementation.
Creatine Paleobull
Creatine monohydrate with the Creapure seal is a guarantee of maximum purity. It is indicated to improve performance in intense and repetitive efforts, increasing strength and endurance. It includes 83 servings of 3 g, with no artificial flavors or allergens. It is taken dissolved in water or a shake; it supports muscle recovery and contains no lactose or gluten.
The current phenomenon is not so much a passing fad as a poorly explained need. We want to live longer and better, but we are turning prevention into a race of accumulation. The drawer of supplements fills up quickly. The hard part is knowing what is superfluous.
Perhaps true longevity does not begin with adding, but with understanding. And, as Dr. Lladó-Carbó reminds us, by preventing the legitimate desire to take care of ourselves from turning into a new form of contemporary anxiety.
