How to Read a Supplement Label: 6 Things to Check Before You Buy

Walk down any supplement aisle and every bottle promises something. A quick look at the label can tell you far more than the front of the pack. Use this checklist.

1. Serving size

Check how many capsules or tablets make one serving. Two products can look the same but one may need two capsules a day to match the other.

2. Amount of each active

Look for the actual amount of each ingredient, in mg or mcg, not just a list of names. Vague "proprietary blends" that hide the amounts make comparison hard.

3. The full ingredient list

Look below the actives for fillers, colours, sweeteners and capsule material. A shorter and clearer list is usually easier to trust.

4. Allergens and diet

Check for allergen notes such as fish, soy, dairy or gluten, and whether the product is vegetarian or non-vegetarian (green or red dot on Indian labels).

5. Realistic claims

Be careful with words like "cure", "miracle" or "instant results". A responsible brand talks about supporting wellness, not curing disease.

6. Manufacturer details and batch information

A proper label shows the manufacturer, a licence number, a batch number and an expiry date. These details show that the product is made in a regulated facility.

A quick final tip

Start with one product at a time. That way you can see how you feel and avoid taking overlapping nutrients from several bottles.

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This article is for general information only. It is not medical advice, and supplements are not meant to diagnose, treat, cure or prevent any disease. If you are pregnant, nursing, have a medical condition or take regular medicines, please speak to your doctor before starting a supplement.