Supplement labels can be confusing. Here's how to read one like a pro.
1. Check the dose
For minerals, the label should show the elemental amount (e.g. '120mg elemental magnesium'), not just the compound weight (e.g. '600mg magnesium bisglycinate'). The elemental amount is what your body actually uses.
2. Check the form
The form of a nutrient matters. Magnesium bisglycinate, citrate and oxide are all different. Omega-3 should specify EPA and DHA content, not just 'fish oil 1000mg'. Vitamin D3 is more effective than D2.
3. Read the ingredients list
Ingredients are listed in descending order by weight. Look out for fillers, binders and additives. Our magnesium has no fillers or binders at all.
4. Check for allergens
Allergens must be highlighted in bold in the ingredients list. Fish oil should clearly state it contains fish. Our magnesium and D3 + K2 contain none of the 14 major allergens.
5. Look for authorised claims
Only UK-authorised health claims can be made. If a product claims to 'boost immunity', 'improve brain function' or 'reduce stress', it's not compliant. Authorised claims use specific language like 'contributes to the normal function of the immune system'.
6. Check the dosage instructions
The label should tell you how many to take and when (e.g. 'take 1 to 2 capsules daily with food'). Never exceed the stated dose.
Food supplements should not replace a varied, balanced diet and a healthy lifestyle. This guide is general information, not medical advice. If you are pregnant, breastfeeding, take medicine or have a health condition, speak to your GP or pharmacist before taking a supplement.
Sources
- 1.NHS. Vitamins and minerals. nhs.uk.
- 2.BDA. Food Fact Sheets. bda.uk.com.
- 3.EFSA Register of Nutrition and Health Claims. efsa.europa.eu.
