How to Read a Supplement Label
Reading a supplement label is essential to understand exactly what you're consuming and to make an informed choice. Supplements can vary greatly in composition, dosage, and quality. When you're standing in front of a large shelf with various jars at different price points, it can be difficult to know exactly what you're buying. What’s the difference between all these products, and what should you pay attention to? In this article, we’ll explain step by step how to read a supplement label, including information about fillers and certifications such as NZVT and GMO-free.
1. Name
The front of the supplement clearly states what type of supplement it is, such as "magnesium," "vitamin D3," or "vitamin K2." However, this doesn’t tell you the specific form, for example, “magnesium citrate” or “magnesium taurate.” You’ll find that information in the ingredients list.
2. Ingredients list
The ingredients list shows you what substances are in the supplement. Ingredients are listed in order of decreasing weight. This means the ingredient with the highest quantity is listed first. The ingredients list typically includes:
- Active ingredients: These are the main components like vitamins, minerals, herbal extracts, or other nutrients. Pay attention to the exact amount per serving (e.g., per capsule or portion).
- Fillers: Used to give volume to the supplement, especially when active ingredients are present in small amounts.
- Binders, lubricants, and coatings: Help speed up the production process and may be added for shelf life.
You can choose between synthetic and natural ingredients. So, carefully check both the active ingredients (the reason you’re taking the supplement) and the fillers or binders to see whether they are synthetic or natural. That way, you’ll know exactly what you’re ingesting.
3. Capsule
With supplements, it’s not just about what’s inside the capsule—but also the capsule itself. Here’s what to look for:
- Gelatin capsules: Derived from animal products. Not suitable for vegetarians/vegans and may conflict with religious beliefs (e.g., Islam, Judaism, Hinduism).
- HPMC capsules: Plant-based (made from cellulose). Suitable for vegetarians. Often processed.
- Cassava root capsules (such as pullulan): Natural and plant-based.
- Tablets: May contain fillers or binders. Watch out for unnecessary additives such as magnesium stearate, artificial colorants, or sugars.
4. Reference Intake and Recommended Use
The label will state how much of each active ingredient you get per recommended daily dose. This is important to assess whether the dosage is both effective and safe. This is indicated by the Reference Intake (RI). The RI provides a guideline for the daily amount of vitamins and minerals an average adult needs. These legal reference values are set by the European Commission. However, RI does not take into account factors like gender, age, or personal health status and should be seen as a general indication of daily nutrient requirements.
Also, check the recommended usage, such as the number of capsules per day and the best time to take them. Some vitamins are fat-soluble and are better absorbed with a meal.
5. Quality and Certifications
Labels may show quality marks and certifications, which provide insight into the product’s safety, quality, and reliability. Important certifications include:
- NZVT (Dutch Dietary Supplement Assurance System): This mark guarantees the supplement meets strict quality standards, is safe, and is correctly labeled. NZVT thoroughly inspects the production and composition. It also indicates the product is free from doping substances, making it safe for professional athletes. You can find information about approved Beyuna products at Dopingautoriteit.nl/nzvt or in the Dopingwaaier app.
- GMP (Good Manufacturing Practice): This certification indicates the supplement is produced according to high-quality manufacturing standards.
- GMO-free: Indicates the product contains no genetically modified organisms, important for those who prefer natural ingredients.
- Allergen information: Indicates whether the product is free from allergens like gluten, lactose, or soy.
Make sure to check which certifications are important to you and whether the product meets those standards.
6. Origin and Company Values
When choosing a supplement, it's also important to consider the background of the company behind the product. Research whether the company’s mission and values align with your own beliefs, such as sustainability, ethics, or social responsibility. See if you can find who founded the company and with what intentions. Don’t forget: you vote with your wallet. By choosing companies that reflect your values, you support the kind of market you want to see.
7. Expiry Date
Always check the expiration date to ensure the supplement is still effective. After this date, the active ingredients may lose potency.
8. Additional Information
Some labels include extra information such as:
- Health claims: Approved health effects may be mentioned on the packaging or website, such as “Vitamin B12 supports mental clarity” or “Vitamin C increases iron absorption.” These claims do not distinguish between forms like “magnesium oxide” or “magnesium citrate.” The European Food Safety Authority (EFSA) provides scientific advice, after which the European Commission decides whether a claim is approved.
- Storage advice: For example, store in a cool and dry place.
- Warnings: For example, during pregnancy, when using medication, or in case of allergies.
Summary
Reading a supplement label requires attention to:
- Which active ingredients are included and in what amounts.
- The presence and type of fillers.
- Dosage and instructions for use.
- Quality certifications like NZVT, GMO-free, and allergen info.
By understanding a supplement label, you can make better choices that fit your health needs and lifestyle.
