It is quite crucial to understand how to read a supplement label if you consume
dietary supplements
before making the appropriate decisions.
Supplement labels
provide all the critical information regarding the product, ingredients, serving size, and even health benefits. Understanding these labels can be rather confusing for those new to the world of supplements. This guide will break down the key components you should look for on supplement labels to help you make smarter, healthier decisions.
1. Supplement facts
The
Supplement Facts panel
is the most important section of a label. It describes the presence and concentration of active ingredients, vs other ingredients per unit dose. Make sure to check:
- Serving size: This indicates how much of the supplement you should take in one serving. The serving size is typically listed in terms of volume (e.g., capsules, tablets, or teaspoons). Ensure that the serving size matches your intended dose.
- Amount per serving: This tells you how much of each ingredient is included in a serving. It’s crucial to understand if the dosage is suitable for your needs.
- % Daily Value (DV): This percentage shows how much of your daily recommended intake each ingredient provides, helping you gauge whether the supplement contributes to your nutritional goals.
2. Ingredients list
In addition to the active formulation, the supplement label would also mention other inactive ingredients such as fillers, binders, and color additives. These are the components constituting the tablet or capsule which may impact the quality of the supplement. Look for the following:
- Fillers and additives: Some supplements take other unnecessary additives, which one might not want to indulge with, especially if one suffers from some allergies or sensitivities. Fillers like artificial colors, preservatives, or gluten are quite common among others.
- Allergens: If food allergies or sensitivities are part of your life, check for other common allergens- dairy, soy, gluten, or nuts are some of them. These should also show inclusion.
3. Certifications and claims
Many supplements boast certifications or specific claims about their quality or ingredients. Be cautious and consider:
- GMP (Good Manufacturing Practice) Certification: Supplements produced under GMP guidelines have a higher ability to satisfy the safety and quality criteria. Look for labels indicating compliance with these practices.
- Third-party testing: Certain supplements are subject to third-party testing to confirm potency and purity. Search for seals from independent, labs such as NSF International or ConsumerLab.
- Health claims: Supplements often produce claims for the ability to support a particular health condition or to be beneficial to well-being in general. Please note that these are not always substantiated with reliable scientific results. Never check claims against trustworthy sources, e.g., research papers or your doctor.
4. Expiration date and storage instructions
Just like food products, supplements have a shelf life. A date of expiration guarantees that the supplement will remain effective until that date. Check for:
- Expiration date: Never buy or use a supplement unless it is within its expiry window.
- Storage instructions: Certain supplements have to be stored under certain conditions (e.g., in a cool and dry place) to maintain the activity.
5. Other considerations
Finally, be mindful of any additional information on the label:
- Dosage recommendations: For supplements, it is important to take note of the amount that is recommended daily. Sometimes too much of a supplement can be bad.
- Warnings and side effects: Certain supplements are provided with warnings of possible drug interactions or adverse effects. In case of the use of a prescription medication or existing health status, please do a consultation with a doctor.
Deciphering supplement labels requires an effort, but with an understanding of the essential parts such as the Supplement Facts panel, ingredients list, certifications, and dosage recommendations, it is possible to make informed decisions. Always prioritize quality and safety and don’t hesitate to consult with a healthcare provider before starting any new supplement, especially if you have any underlying health concerns.
Astha Jain, Co-founder of AYUVYA
I’m Manas Ranjan Sahoo: Founder of “Webtirety Software”. I’m a Full-time Software Professional and an aspiring entrepreneur, dedicated to growing this platform as large as possible. I love to Write Blogs on Software, Mobile applications, Web Technology, eCommerce, SEO, and about My experience with Life.
