The supplement facts panel is the most useful part of any bottle. Once you know what each section means, comparing products becomes much easier.
Start with the serving size
Every number on the panel is based on one serving, and a serving is not always one capsule. A label might list a serving as two capsules or one scoop. Check this first, along with the servings per container, so you know how much you are actually taking and how long the bottle will last.
Look at the amount per serving
This column lists each ingredient and how much of it is in a single serving, usually in milligrams (mg), micrograms (mcg), or international units (IU). Pay attention to the unit, because 1,000 mcg equals 1 mg and mixing them up is easy.
Understand the % Daily Value
The % Daily Value (%DV) compares the amount in a serving to a general reference amount used on labels. It helps you see, at a glance, how a serving relates to typical daily reference amounts. Some ingredients do not have an established daily value, so you may see a symbol or a blank in this column. That is normal and not a flaw.
A higher percentage is not automatically better. More is not always more useful, and some nutrients have upper intake limits. If a number looks unusually high, it is a good reason to ask a healthcare provider.
Check for proprietary blends
Some labels group several ingredients into a blend and list only the total weight. In that case you cannot see how much of each ingredient is included. Labels that list each ingredient separately are easier to evaluate.
Do not skip the other ingredients
Below the panel you will find the other ingredients list. This covers things like capsule material, fillers, binders, flavors, and sweeteners. It matters if you follow a specific diet, avoid certain additives, or have allergies. Allergen statements, such as those for soy, milk, or tree nuts, are usually shown nearby.
Look for the extras on the label
- Ingredient forms: for example, magnesium glycinate versus magnesium oxide. The form can matter.
- Third-party testing: a statement that an independent lab has verified quality or purity.
- Manufacturing standards: mentions of good manufacturing practices (GMP).
- Directions and warnings: how to take it, and who should check with a provider first.
A quick routine
- Check serving size and servings per container.
- Read the amounts and units.
- Compare against the %DV where available.
- Read the other ingredients and allergen notes.
- Follow the directions on the label.
Taking a minute to read the panel puts you in control of what you choose.
*These statements have not been evaluated by the Food and Drug Administration. This information is for general education and is not intended to diagnose, treat, cure, or prevent any disease. Talk with your healthcare provider before starting any supplement.