What to Look For, Our Top 10 Recommendations (Part 1), and What to Avoid
Navigating the world of supplements can feel like entering a labyrinth. With endless options, conflicting advice, and marketing buzzwords like “natural”, “clean” and “organic,” it’s easy to get lost. Just one look at iHerb is enough to make heads spin. It’s all too easy to fall into the trap of buying loads of supplements, forgetting when to take them, or just giving up on taking them altogether.
But supplements aren’t just about boosting your daily nutrition; they’re tools to optimize your health, biohack longevity, and fill in gaps where diet alone falls short.
We’re cutting through the noise to highlight what you should be looking for, our top 10 supplement recommendations, and which ingredients to avoid—because not all supplements are created equal.
The Basics: What to Look For in a Supplement
Before you start piling up bottles of pills, we’re here to help you understand what makes a quality supplement. Here’s what we consider when we stock supplements at Raw Lily:
- Purity: we look for supplements free of unnecessary fillers, artificial colors, and preservatives. We always opt for third-party tested products that are transparent about their sourcing.
- Bioavailability: The best supplements are those your body can actually absorb and use efficiently. For example, liposomal forms of vitamins or chelated minerals are generally more bioavailable.
- Dosage: More isn’t always better. Follow recommended dosages that are based on clinical research, not marketing hype.
- Form Supplements come in various forms—capsules, powders, liquids. Choose the one that fits your lifestyle and has the highest absorption rate for the nutrient you're after.
Our Top 10 Supplement Recommendations
Whether you're looking to support longevity, boost immunity, or enhance daily well-being, these ten supplements offer real, science-backed benefits.
- Vitamin D3 + K2
Often overlooked but crucial, Vitamin D3 is a hormone that helps regulate calcium and maintain bone health, while K2 directs calcium to the bones and away from the arteries. Together, they support your immune system and cardiovascular health. Low in Vitamin D? You’re not alone—over 50% of the global population is deficient.
Raw Lily Recommends: MCS Formulas Vitamin D3 and K2 liquid drops
- Omega-3 Fatty Acids (EPA & DHA)
Omega-3 fatty acids from fish oil support everything from brain health to heart function. With inflammation being a root cause of many chronic diseases, supplementing with Omega-3s is an easy win for reducing inflammation. Look for brands that offer molecularly distilled oils to avoid mercury contamination.
Raw Lily Recommends: MCS Formulas' Omega-3 Pure, featuring 700 mg of DHA and EPA in each capsule. This high-strength supplement is crafted from wild Alaskan Pollock, ensuring exceptional quality and freshness with a focus on sustainable fishing practices.
- Probiotics
Gut health is foundational to overall well-being, and probiotics are key players. They support digestion, boost immunity, and even influence mental health through the gut-brain axis. Choose a high-quality, multi-strain probiotic with at least 10 billion CFUs (colony-forming units) for maximum effectiveness.
Raw Lily Recommends: Adding fermented foods to your diet along with a high-quality probiotic and trying the Advanced Gut Health Bundle which has everything you need to get gut health on track.
- NMN (Nicotinamide Mononucleotide)
One of the rising stars in the biohacking world, NMN helps increase NAD+ levels, which are critical for cellular repair and energy production. Research suggests it may slow aging, improve cognitive function, and enhance physical performance. If you're serious about longevity, NMN should be on your list.
Raw Lily Recommends: We’re big fans of NMN supplements and we stock NMN Restore which is a powerful, effective NMN. Each 250 mg capsule is designed for enhanced absorption through our unique Pro Liposomal formula, boosting bioavailability to support energy levels, metabolism, cognitive function, and the anti-aging process, all without any additives or fillers.
- Magnesium Glycinate
Known as the relaxation mineral, magnesium glycinate supports everything from sleep and stress reduction to muscle function and mood. With modern diets often lacking magnesium, supplementing can alleviate symptoms like cramps, anxiety, and insomnia. Go for glycinate or citrate forms for optimal absorption.
Raw Lily Recommends: A high-quality magnesium glycinate capsule before bed to enhance sleep quality.
- Apple Cider Vinegar Capsules
Packed with probiotics, enzymes, and acetic acid, apple cider vinegar (ACV) is a versatile supplement for digestion, skin health, and blood sugar regulation. Tonik’s **apple cider vinegar capsules** make it easy to reap the benefits without the harsh taste or tooth enamel damage caused by liquid ACV.
Raw Lily Recommends: ACV in a capsule form, without the gag reflex.
- Ashwagandha
This ancient adaptogen has been used for centuries to combat stress, improve energy levels, and boost cognitive function. Ashwagandha is particularly beneficial for reducing cortisol, the body's primary stress hormone, making it a must-have for anyone dealing with chronic stress.
Raw Lily Recommends: An adaptogenic blend with ashwagandha for better mental clarity and stress management.
Raw Lily Recommends: MCS Formulas' Organic Ashwagandha offers a pure, high-quality source of Withania somnifera, commonly known as Indian Ginseng. Each capsule contains 400 mg of organic ashwagandha, renowned for its adaptogenic properties that help maintain physical and mental capacities.
- Collagen Peptides
Collagen is the most abundant protein in the body and plays a crucial role in skin elasticity, joint health, and muscle recovery. As we age, collagen production declines, which is why supplementing with collagen peptides is essential for anyone over 30. Look for hydrolyzed collagen for better absorption.
Raw Lily Recommends: Add a scoop of collagen peptides to your morning smoothie.
- CoQ10 (Ubiquinol)
CoQ10 is an antioxidant that supports heart health and cellular energy production. It’s especially important for those taking statins, which can deplete CoQ10 levels. Ubiquinol is the most bioavailable form of CoQ10, ensuring maximum benefit with every dose.
Raw Lily Recommends: If you're on statins or over 40, CoQ10 is a must for cardiovascular support.
- Curcumin
Curcumin, the active ingredient in turmeric, is a powerful anti-inflammatory and antioxidant. It has been shown to improve joint health, support brain function, and even combat chronic inflammation. Look for supplements that include black pepper extract (piperine) to enhance curcumin’s absorption.
Raw Lily Recommends: Add turmeric or a curcumin supplement to your routine for overall anti-inflammatory benefits.
What to Avoid in Supplements
Not all supplements are beneficial—some can do more harm than good. Here are the top ingredients you should steer clear of:
- Artificial Fillers and Colors: These add no nutritional value and may even be harmful. Avoid supplements with unnecessary binders, fillers, or synthetic colors.
- Proprietary Blends: If a label doesn’t list the exact amounts of each ingredient, be wary. Proprietary blends often hide low-quality or under-dosed ingredients.
- Excessive Caffeine: While caffeine is a powerful stimulant, many supplements overload on caffeine to make you feel an immediate energy boost. This can lead to crashes and overstimulation. Opt for moderate, natural sources of caffeine like green tea extract instead.
- Hydrogenated Oils: Found in low-quality supplements, these oils are pro-inflammatory and should be avoided at all costs.
Navigating the Supplement Maze
At Raw Lily, we believe in quality over quantity when it comes to supplementation. We’ve curated a collection of products that we trust, with clean, bioavailable ingredients that align with our philosophy of living well without compromising on safety or effectiveness.
Our goal is to make your supplement journey easier, so whether you're looking to biohack longevity with NMN or improve your gut health with probiotics, you can trust that we’ve done the research for you. We’re here to help you navigate the supplement maze with confidence and clarity.
Final Thoughts
Supplements are powerful tools in the pursuit of optimal health and longevity, but it’s essential to choose wisely. Stick to high-quality, bioavailable products that offer real, research-backed benefits—and avoid the unnecessary additives and fillers that can undermine your progress.
At Raw Lily, we’re committed to providing supplements that are safe, effective, and tailored to your wellness needs. From apple cider vinegar capsules to adaptogens like ashwagandha, we’re here to support your journey to better health with products that meet the highest standards.
