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How to Read a Supplement Label
By LifeWell Compass Editorial Team · Published · Updated · 3 min read
What serving size, % Daily Value and third-party seals actually tell you, and which claims to ignore.
Supplement labels are full of numbers and claims. Here's how to read them.
Serving size
Check this first. The amounts are per serving, and a serving might be two or three capsules, not one.
% Daily Value
How much of the recommended daily amount one serving provides. More than 100% isn't automatically better. Vitamins A and D, for example, can build up if you take too much.
Proprietary blends
A "proprietary blend" lists ingredients without the amounts. That makes it hard to know what you're really getting.
Third-party seals
USP, NSF or ConsumerLab seals mean an independent lab confirmed the product contains what the label says, without harmful contaminants.
Claims to ignore
- "Cures," "treats" or "prevents" a disease. Supplements aren't allowed to claim this.
- "Miracle," "instant" or "what doctors don't want you to know."
- "Clinically proven" with no study named.
When in doubt, bring the bottle to a pharmacist.
Make labels easier to read
Supplement labels often use very small print. Keep a magnifying glass or reading glasses where you store your vitamins, or use your phone camera to zoom in.
Organize your routine
A weekly pill organizer helps you keep track of supplements and medicines. Ask your pharmacist to help you set it up the first time.
Check expiration dates
Supplements lose strength over time. Check dates and discard expired products safely.
These statements have not been evaluated by the Food and Drug Administration. This content does not diagnose, treat, cure or prevent any disease. Talk to your doctor before starting any supplement.
