How to Read a Supplement Label
A supplement label packs a lot of information into a small space. Knowing where to look makes it much easier to compare products fairly.
Start with the serving size
Every figure on the panel refers to one serving, not the whole pack. Check how many capsules, tablets or scoops make a serving, and how many servings the container holds. This tells you the real cost per serving.
Active ingredients and amounts
Look for the name of each ingredient, its form (for example magnesium citrate rather than just magnesium) and the amount in milligrams (mg) or micrograms (mcg). Different forms contain different amounts of the nutrient itself, so the form matters when you compare two products.
Nutrient reference values
In the UK, labels often show the percentage of the nutrient reference value (NRV) provided by one serving. A figure well above 100% is not necessarily better, so compare it with the guidance on the pack.
Other ingredients
Capsule shells, fillers, flavourings and sweeteners are listed separately. If you follow a vegan diet or avoid certain allergens, read this section and any allergen statement carefully.
Directions and warnings
Follow the recommended serving and do not exceed it. Warnings on the pack are there for a reason, so read them before you buy.
Food supplements should not replace a varied diet. If you are pregnant, breastfeeding, taking medication or have a medical condition, speak to your pharmacist or doctor before starting a supplement.
