Many supplements grab attention with promising claims on the front of the packaging. However, this doesn't tell you everything you need to know about a product. Supplements often contain many more substances than just those advertised by the manufacturer. An overview of all ingredients can be found on the label on the back of the packaging.
Reading labels is essential to ensure you are buying the right supplements. However, it's a specialized skill, as you need to know what certain terms mean and what to look out for. In this article, I'll give you my 7 best tips for interpreting supplement labels correctly.
1). Pay attention to the main active ingredients
The ingredient present in the largest amount in the supplement is listed first on the ingredient list. This is not necessarily the nutrient promoted on the packaging. For example, a fish oil supplement might contain more sunflower oil than fish oil. Also, the amount of the advertised substance might simply be too low for optimal effectiveness. Always check the first ingredient on the label and assess if it aligns with your expectations.
2). Pay attention to how the composition is displayed
There are no very strict guidelines for displaying the composition of supplements. This allows manufacturers to choose whether to display the composition per tablet or per (daily) dosage. Keep in mind that the difference can create a very distorted picture. For example, a daily dosage might consist of multiple pills, making it seem like one supplement contains much more active ingredients than another. Therefore, pay close attention to this when comparing the composition of two supplements.
3). Pay attention to the recommended method of intake
The way you take a supplement can greatly influence the absorption of ingredients in your body. Consider, for example, the difference between taking it on an empty stomach or with a meal. Some substances are better absorbed in combination with a (fat-rich) meal, such as certain fat-soluble vitamins. Other substances, however, benefit from rapid absorption and the absence of antinutrients, meaning you prefer to take these ingredients on an empty stomach. Therefore, always read the intake advice on the label and consult an expert if in doubt.
4). Pay attention to any toxic substances present
You might think that toxic substances are no longer present in supplements today, but unfortunately, the opposite is true. Every now and then, reports appear in the media about products being recalled due to dangerous contaminants. Cheaper supplements, in particular, sometimes still contain substances like nickel, tin (titanium dioxide), or fluoride. You'd rather avoid these for the health of your body and brain. Therefore, not only read the label carefully, but also try to research the manufacturer's working methods and the origin of the ingredients used before making a purchase. Can't find much or anything about this? Then this is often not a good sign.
5). Pay attention to any allergens present
Allergens are substances that can cause allergic reactions. The European Union stipulates that allergens that cause the most hypersensitivity reactions must be clearly stated on supplement labels. These ingredients are therefore often displayed in capital letters or are bolded or italicized. Common allergens include egg, peanut, fish, shellfish, soy, nuts, sesame seeds, and gluten-containing grains. Even if these ingredients are not in a supplement's product formula, they can still end up there if they are used in the same factory for another production process.
6). Pay attention to the batch number on the label
The presence of a batch number is what you can expect from a high-quality supplement. This number allows the producer to always trace the origin and production process of a supplement. A batch is a lot of supplements made at once, ensuring that all products in the batch have the same characteristics. The control of supplements by relevant authorities is also usually done per batch. Therefore, always check the label to see if a supplement has a batch number.
7). Pay attention to the price-quality ratio of the supplement
On the label of supplements, you will find information about the form (organic or inorganic), the amount of active ingredients, and the daily dosage. The fewer poorly absorbable ingredients the supplement contains, the less value you get for your money. For most supplements, therefore, cheap often means expensive in the long run. Just for fun, compare the label of a cheap supplement with that of a highly regarded supplement. Chances are that the more expensive supplement not only contains more but, more importantly, much better absorbable substances. The only substances that cheap supplements often contain in large quantities are a number of water-soluble vitamins that you excrete when taken in high doses. Viewed this way, more expensive supplements aren't so expensive after all, because they are guaranteed to be well absorbed and thus have the effect you buy them for. Discover all our supplements now!
