How to Read a Supplement Label

Start with the brand and the maker

A pack should tell you who makes the product and who is responsible for putting it on the market. If you cannot identify a brand or a manufacturer from the label, treat that as a reason to ask questions rather than a detail to ignore.

The ingredient panel

The ingredient panel lists what is in a serving and how much. Read the serving size first: a per-serving amount is only meaningful once you know how many capsules or scoops make up that serving, and how many servings the pack contains.

Ingredients are usually listed in descending order of quantity. Where a blend is named without individual amounts, you are being told what is in the mix but not how much of each part.

Directions, cautions and interactions

Directions describe how the maker intends the product to be used. Cautions typically cover pregnancy, breastfeeding, age limits, existing conditions and medicines the product may interact with. These sections are the most important part of the label and the most frequently skipped.

Batch, expiry and packaging

Look for a batch or lot code and an expiry or best-before date. Those two markings let a product be traced back to a production run. Check that seals are intact and packaging is undamaged before use, and keep the pack rather than decanting the contents so the batch information stays with the product.

What a label cannot tell you

A label describes a product. It cannot tell you whether that product is appropriate for your situation. If you take prescription medicine, manage a chronic condition, are pregnant or breastfeeding, or are buying for someone else, speak to a qualified health professional before starting anything new.