In the United States, dietary supplements carry a Supplement Facts panel. Knowing how to read it makes it easier to compare products and see exactly what you are buying.
Serving size comes first
Every amount on the panel is per serving, so start there. A serving could be one scoop, two capsules or one stick. When comparing two products, make sure you are comparing the same serving, or work out the amount per scoop or per day.
Servings per container
This tells you how long a container lasts. Divide the price by the number of servings to get the cost per serving, which is often a better comparison than the price of the container.
Amount per serving and % Daily Value
The panel lists how much of each ingredient is in a serving. Many also show a percentage of the Daily Value, a reference amount set for labels. Ingredients without an established Daily Value are marked with a symbol instead.
Proprietary blends
A blend may list a total weight without the amount of each ingredient. Ingredients are listed from most to least by weight, but you will not know exact amounts, so keep that in mind when comparing.
Other ingredients
Below the panel you will find flavors, sweeteners, capsule materials and similar ingredients. This is also where to check for anything you avoid, along with the allergen statement.
The disclaimer
You will often see this sentence on supplement labels: “These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.” It is a required statement when a label describes how a product supports the body. Supplements are not medicines, so be cautious of any product that promises to treat a condition.
When to ask for advice
Talk with your healthcare provider before starting a supplement if you are pregnant, nursing, taking medication or managing a health condition. They can review the label with you.