How to Read a Supplement Label

Knowing how to read a supplement label makes it much easier to compare products and choose what fits your routine. Labels follow a standard layout, and once you know where to look, they take about a minute to scan.

Start with the Supplement Facts panel

Every dietary supplement sold in the US carries a Supplement Facts panel. It lists what is in each serving and how much.

Serving size and servings per container

Check the serving size first, because every amount on the panel is based on it. A serving might be one capsule, two gummies or three capsules, so a bottle of 120 capsules does not always last 120 days.

For example, D-Mannose Pure has 120 capsules with three capsules per serving, which works out to 40 servings.

Amount per serving and % Daily Value

Next to each ingredient you will see an amount, such as milligrams (mg), micrograms (mcg) or International Units (IU). The % Daily Value (%DV) shows how one serving compares with a reference amount for a whole day.

Some ingredients, like botanicals and probiotics, have no established Daily Value, so you may see a symbol in that column instead of a number.

Understand extract ratios

Botanical extracts are often listed with a ratio, such as 30:1. That means 30 parts of the raw plant were concentrated into 1 part of extract.

This is why a smaller milligram number is not always a smaller amount of the plant. Our Stress Relief Glow Ashwagandha Gummies use 25 mg of a 30:1 root extract, drawn from roughly 750 mg of root. Extraction methods differ between manufacturers, so ratios are a helpful clue rather than a perfect comparison.

Know what CFU means

Probiotic labels list CFU, or colony forming units, which is a count of live cultures. A big CFU number is easy to notice, but it is only one part of the picture.

• Look for the specific strains, not just the total count.
• Check the storage directions, since some formulas need refrigeration and others do not.
• Notice whether prebiotic fibers are included in the same capsule.

Balance Bloom Probiotics lists all six strains by name, is shelf stable without refrigeration, and includes FOS and XOS prebiotic fibers in the same capsule.

Read the other ingredients and allergen statement

Below the panel, the other ingredients list covers things like capsule material and flow agents. This is where you will spot gelatin, for example, which matters if you avoid animal products.

The allergen statement tells you what the product contains and what else is processed in the same facility.

Look for these notes too

• Suggested use: how much to take and when.
• Cautions: who should talk with a healthcare provider first.
• Overlapping nutrients: if two products share an ingredient, add them together. For example, Sunshine Glow D3 and our ashwagandha gummies both contain vitamin D, and each product page points this out.
• California Prop 65 warnings: required on certain products sold in California.
• The FDA statement: supplements carry a notice that their statements have not been evaluated by the FDA.

Where to learn more

The NIH Office of Dietary Supplements offers free fact sheets on individual vitamins, minerals and botanicals. It is a great place to look up an ingredient you do not recognize.

FAQ

What is the difference between mg and mcg?

One milligram (mg) equals 1,000 micrograms (mcg). Vitamins like B-12 and D are often listed in mcg because the amounts are small.

Is a higher % Daily Value always better?

Not necessarily. More is not automatically better, which is why it helps to add up overlapping nutrients and talk with your healthcare provider about your total intake.

Why do some ingredients have no % Daily Value?

Daily Values exist only for certain nutrients. Botanicals, probiotics and many specialty ingredients do not have one.

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Always talk with your healthcare provider before starting a new supplement, especially if you are pregnant, nursing, taking medication or managing a health condition.

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.