How to read a Supplement Label like a Nutritionist

In today's health-conscious world, dietary supplements have become increasingly popular, with countless options lining store shelves and flooding online marketplaces.

Navigating this sea of choices can be overwhelming, especially when deciphering supplement labels. Supplements are a £102.33 billion industry, and it’s set to grow to £110.65 billion by 2028.

So how do you ensure you choose the best you can buy with your money? What do certain ingredients do? Do you need to reach the recommended daily amount or exceed it?

Natalie Burrows, Registered Nutritional Therapist and Clinic Director at Integral Wellness, has written this guide to help you to read and understand these labels, empowering you to make informed decisions about your health and wellness.

Before we dive into the specifics, it's crucial to understand why reading supplement labels is so important. Supplements are not regulated as strictly as medications, so the responsibility often falls on the consumer to ensure they choose safe and effective products.

By understanding labels, you can:

1. Verify the contents of the supplement and check for any allergens

2. Ensure you're getting the correct dosage for your needs

3. Avoid potentially harmful ingredients

4. Compare products effectively, particularly when cost is a factor

5. Make sure the supplement aligns with your health goals

Now, let's break down the key components of a supplement label and what you need to know about each.

Every supplement label contains several essential elements:

1. Statement of identity: This is the name of the product, usually prominently displayed on the front of the package. It should clearly indicate the product (e.g., "Vitamin D3 Supplement").
   
   
2. Net quantity of contents: This indicates the amount of the product in the container, typically expressed in weight (e.g., grams or ounces) or volume (e.g., millilitres). It's important to understand the product's value and compare it.
   
   
3. Supplement facts panel: This is the nutrition label for supplements, providing detailed information about the contents. We'll explore this crucial component further later.
   
   
4. Ingredient list: This lists all ingredients in descending order by weight, including active and inactive ingredients (like fillers or binders).
   
   
5. Manufacturer information: This includes the manufacturer's or distributor's name and address. It's important for traceability and contacting the company if needed.
   
   
6. Lot or batch number: This code helps identify when and where the product was manufactured, which is crucial in case of recalls or quality issues.
   
   
7. Expiration date: This indicates how long the product is expected to maintain its potency and safety.
   
   

The expiry date is really important. Most products are made a few years before their expiration date, so if you see something close to the date, it’s clear it’s been sitting on a shelf for a very long time.

The Supplement Facts Panel is the heart of the label, providing crucial information about the product's contents. Let's break it down:

Serving size and servings per container:

This tells you how much of the product constitutes one serving (e.g., 1 tablet, 2 capsules) and how many servings are in the container. Always check this to ensure you're taking the correct amount and to understand how long the product you’re buying will last. A 90-capsule product may just be one month's worth, which impacts affordability for some.

Nutrients and their amounts:

This section lists each nutrient or ingredient and its quantity per serving. Pay close attention to this information, especially when targeting specific nutrients. For vitamins and minerals, you'll often see both the amount and the percent daily value (%DV).

Nutrient Reference Value (NRV%):

This shows how much of a nutrient's daily recommended intake is provided by one serving. It's based on a 2,000-calorie diet for adults and children over 4 years old. However, remember that individual needs vary based on age, gender, and health status. You may need more than the NRV% for an acute or prolonged period of time.

Units:

Nutrients are measured in various units such as milligrams (mg), micrograms (mcg), or International Units (IU). Familiarise yourself with these to better understand the quantities provided. For example, the vitamin D dose is written in IU and mcg. Confusing these can mean you’re taking too much and may end up with toxic levels.

Other ingredients:

You’re looking for ingredients, not nutrients, such as fillers, binders, and flavourings. While some are necessary for the product's stability or palatability, others may be unnecessary or potentially problematic for some individuals. The key thing to check for is any known allergens or medication interactions. 

Understanding the ingredient list is crucial for grasping what's actually in your supplement. Ingredients are listed in descending order by weight, meaning the first few items make up most of the product. It's right to be cautious of proprietary blends, where the total amount is listed. This means the individual ingredient quantities within the blend are not disclosed, making it challenging to know precisely how much of each component you're consuming.

Look for fillers, binders, and additives like cellulose, silicon dioxide, and magnesium stearate. While these are generally considered safe and often necessary for the product's stability, some individuals prefer to minimise their intake of such additives. If you have allergies or dietary restrictions, consider this list, as common allergens like soy, wheat, or dairy derivatives may be present. By carefully examining the ingredient list, you can make more informed decisions about which supplements align with your health goals and dietary needs.

Claims and warnings

Supplement labels in the UK often feature various claims and warnings that require careful consideration. Health claims suggest a relationship between a nutrient and a health condition, are strictly regulated by the European Food Safety Authority (EFSA) and must be scientifically substantiated. Many supplements are, but you must know the research and don’t take the label as a guarantee.

Nutrition claims, such as "high in vitamin C" are also regulated and must meet specific criteria.

Most importantly, if you're pregnant, breastfeeding, have a pre-existing medical condition or are taking medications, supplements may not be suitable for you. The most common one I remove from clients is turmeric, which interacts with many medications (eating it is fine). If this is you, it’s worth speaking with a registered Nutritional Therapist for support and qualified guidance on what supplements to invest in.

Quality indicators to look for

Many people are health conscious these days are care for the quality of the supplement as much as taking one. To ensure you're getting a quality product, look for third-party testing, research verified, or organic and non-GMO production.

Reading supplement labels is an essential skill for making informed health decisions. The key points:

1. Always check the serving size and recommended dosage.
2. Pay attention to the NRV% to understand how the supplement fits your diet (you may need more than the NRV%, but guidance from a qualified professional is best when making this decision)
3. Be cautious of proprietary blends and excessive fillers or additives.
4. Look for quality certifications from reputable third-party organisations.
5. Consider the form of the nutrient (e.g., different forms of vitamin B12 or magnesium have varying absorption rates). Check out this article for more insight.
6. Compare labels between brands to find the best product for your needs at a cost that works for you.

Most importantly, consult with a qualified and health practitioner before starting any new supplement regimen can help you determine which supplements are appropriate for your individual needs and how they may interact with any medications you're taking.

Remember, supplements are meant to complement a healthy diet, not replace it. Hopefully, you can use this guide to confidently navigate the supplement aisle and make choices that best support your health goals