Qué suplementos tomar para la longevidad: rhodiola vs ashwagandha y otros suplementos que sí funcionan
A guide to supplementation and longevity: why personalization matters more than trends, and a specialist’s take on rhodiola, ashwagandha, vitamin D, omega-3, CoQ10, and NAC.
We are experiencing a genuine craze for supplements. Omega-3, vitamin D, vitamin C, ashwagandha, turmeric, melatonin—these names crop up repeatedly on social media, in podcasts, and in everyday conversations, as if they were magic formulas for longevity. But amidst all these promises, how much is based on science, and how much is just a trend?
For Dr. Estela Lladó-Carbó—a specialist in neurophysiology, longevity, and neuroscience, and the Director of Longevity at Monarka Clinic—the issue is not supplementation itself, but the context in which it takes place. “When it comes to supplements and longevity, there is a lot of information overload but little actual knowledge. I prefer that people take just a few things—but that they actually take them,” she explains.
Before taking supplements: diagnosis, context, and personalization
The key lies in one word: personalization. As Dr. Lladó emphasizes, “not every drug is bad, and supplementation is beneficial if it targets the root of the problem; we shouldn’t just treat the symptom.”
In practice, this means analyzing key biomarkers before making any recommendations. Conventional medicine relies on a set of standardized analytical markers—such as a complete blood count, biochemical profile, liver and kidney function tests, lipid profile, and inflammation markers—as a baseline reference. In longevity medicine, the focus is broader, encompassing markers such as homocysteine, lipoprotein(a), glycated hemoglobin, HOMA index, fructosamine, hormone profiles, and 24-hour cortisol levels.
“Before taking supplements, we need a diagnosis, context, and personalization to avoid unnecessary risks,” the doctor insists. The goal is not to accumulate tests, but to understand what each body needs—and what it does not.
Rhodiola or ashwagandha: which one does a longevity specialist recommend?
Ashwagandha is currently one of the most popular supplements on social media. However, Dr. Lladó-Carbó takes a cautious approach to it:
Ashwagandha is very popular, but I find rhodiola more suitable, as it has a more reasonable safety profile at standard doses.
— Dra. Estela Lladó-Carbó, Monarka Clinic
This is precisely one of the areas where there is the most “information overload”: the idea that a popular supplement is automatically the most suitable one for everyone.
Vitamins D and K2: When It Makes Sense to Take Them
Vitamin D is another compound experiencing a sustained surge in popularity. Here, the doctor’s recommendation is clear: “We should take it if there is a deficiency, as an excess can have significant adverse effects on the body, and I advise taking D3 and K2 in synergy if supplementation is needed.”
This combination is no coincidence: vitamin K2 helps direct the calcium mobilized by vitamin D toward the bones, rather than allowing it to be deposited in soft tissues. Once again, the underlying message remains the same: taking vitamin D “just because”—without prior blood work confirming a deficiency—is not without risk.
Omega-3: Beyond the Generic Capsule
The same applies to other popular compounds like melatonin, which is not a universal supplement suitable for everyone either. As the specialist summarizes, “the evidence exists, but the key lies in dosage, bioavailability, and context. A young, healthy person will not have the same needs as someone with chronic inflammation, high stress, or accelerated cellular aging.”
Other scientifically backed supplements: CoQ10 and NAC
Beyond trendy supplements, there are compounds with growing and solid scientific backing in areas such as cellular health and prevention; vitamin C, coenzyme Q10, NAC, creatine, and glycine are among the most studied.
The difference between a useful supplement and a superfluous one, the specialist insists, “lies not in the product label, but in the clinical judgment behind it.”
Frequently Asked Questions About Supplements and Longevity
Is ashwagandha or rhodiola better?
According to Dr. Lladó-Carbó, rhodiola offers a more reasonable safety profile at standard doses, although the final choice depends on each person's context.
Should you take vitamin D all year round?
Only if a deficiency is confirmed by blood tests. An excess can have adverse effects, so it is recommended to combine it with vitamin K2 when necessary.
Will any omega-3 do?
No. The quality and actual dosage of EPA and DHA vary significantly between products, so ideally, one should assess each person's fatty acid profile before choosing a dosage.
Can you take several supplements at the same time?
Only upon professional assessment. Combining supplements without clinical judgment can lead to interactions or prove unnecessary if there is no actual deficiency to correct.
Do you want to know which supplements make sense for you? At Monarka Clinic, we have a team specializing in longevity medicine that evaluates your biomarkers before making any recommendations.
