How to read a supplement label: seven checks
Supplements are not tested for effectiveness the way medicines are. That leaves the label — and it is worth reading properly.
A dietary supplement is not registered as a medicine: the manufacturer does not have to prove a therapeutic effect. The label is therefore your main tool.
Seven things to check
- The active compound and its form. "Magnesium 500 mg" and "magnesium citrate 500 mg" are different amounts of elemental magnesium.
- The dose per serving and the serving size. Sometimes the advertised dose takes three capsules.
- The percentage of the daily value. Numbers in the hundreds are a reason to look closer, not a selling point.
- The full ingredient list, including fillers, colours and allergens.
- Who made it, and whether batches are independently tested (USP, NSF, Informed Choice).
- Expiry date and storage conditions.
- The wording on the pack. "Treats", "restores your liver" or "flushes out toxins" means marketing has outrun the evidence.
Red flags
- A proprietary blend with no doses for its components.
- Testimonials where the ingredient list should be.
- Sold only through a closed chat group or a personal consultant.
- "WHO approved" — the WHO does not approve supplements.
A calm approach
A supplement earns its place when there is a deficiency or a specific goal supported by data. The rest is expensive urine, and that is a literal description of what happens to surplus water-soluble vitamins.
Sources
- U.S. Food and Drug Administration. Dietary Supplements: What You Need to Know.
- NIH Office of Dietary Supplements. Dietary Supplement Label Database.
- European Food Safety Authority. Food supplements — general guidance.
This is information, not advice. It does not prescribe treatment and does not
replace a conversation with a doctor or pharmacist. Doses, indications and whether something
fits alongside your other medicines are decisions for a clinician who knows your history.