How Do You Read a Supplement Facts Label? A Simple Guide
To read a Supplement Facts label, start with the serving size and servings per container. Then check the amount of each ingredient per serving and its % Daily Value. Finish with the "other ingredients" list, the directions and the warnings. Those five checks tell you what you are taking and how much.
What is a Supplement Facts label?
The Supplement Facts panel is the box on a dietary supplement that lists what is inside. In the United States, supplement labels follow rules set by the U.S. Food and Drug Administration (FDA).
One point surprises many people. The FDA does not approve dietary supplements for safety or effectiveness before they are sold. The company is responsible for making sure its product is safe and its label is truthful. That makes reading the label your job too.
What does serving size mean on a supplement?
Serving size is the amount the label's numbers are based on. It might be one capsule, two gummies or one scoop.
- If the serving size is 2 capsules and you take 1, you get half the amounts listed.
- Servings per container tells you how long the bottle lasts. A 60-capsule bottle with a 2-capsule serving is a 30-day supply.
Always check this line first. Every other number depends on it.
What does % Daily Value mean?
The % Daily Value (%DV) shows how much one serving contributes to a general daily target for that nutrient. The FDA explains the system on its Daily Value page.
- A %DV can be over 100%. That means one serving has more than the general daily target.
- Some ingredients, such as many herbs, have no Daily Value. The label marks these with a symbol and the note "Daily Value not established."
More is not always better. Some vitamins and minerals have upper limits. The NIH Office of Dietary Supplements publishes a fact sheet for each nutrient.
What is a proprietary blend?
A proprietary blend is a group of ingredients listed under one name with one total weight. The label must list each ingredient in the blend in order by weight, from most to least. It does not have to show the amount of each one.
If you want to know an exact amount of an ingredient, look for products that list it on its own line.
What are "other ingredients"?
Below the box you will find the other ingredients. These are things like the capsule material, gummy base, flavors and colors. Check this list if you:
- Follow a vegan or vegetarian diet
- Avoid gluten, soy, dairy or other allergens
- Want to limit added sugar in gummies
What claims can a supplement label make?
Supplements can describe how a nutrient supports the normal structure or function of the body, such as "supports bone health." They cannot claim to diagnose, treat, cure or prevent a disease.
When a label makes a structure or function claim, it must also carry this statement: "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."
Be careful with any product that promises fast or dramatic results.
What is a simple checklist before you buy?
- Read the serving size and servings per container.
- Check each amount and its %DV.
- Add up nutrients you already get from other supplements.
- Scan the other ingredients for anything you avoid.
- Read the directions and the warnings.
- Look for where it is made and how to contact the company.
Every Natural Extracts product page shows its Supplement Facts panel. You can practice on the Ultra Multivitamin for Women page, or read more about sourcing, extraction and labels.
When should you talk to a doctor?
Talk to your doctor or pharmacist before starting a supplement if you take prescription medicine, are pregnant or breastfeeding, have a health condition, or have surgery planned. Bring the bottle or a photo of the label. The NIH guide Dietary Supplements: What You Need to Know lists good questions to ask.
FAQ
Does the FDA approve dietary supplements?
No. The FDA does not approve dietary supplements for safety or effectiveness before they are sold. Companies are responsible for the safety of their products and the accuracy of their labels.
What does it mean when a label says Daily Value not established?
It means no general daily target has been set for that ingredient. This is common for herbs and plant extracts. It does not tell you whether the amount is high or low.
Is a higher % Daily Value better?
Not always. Some nutrients have upper limits, and you may already get them from food or other supplements. Check the NIH Office of Dietary Supplements fact sheets or ask your pharmacist.
Where is the Supplement Facts panel on Natural Extracts products?
It is printed on every bottle and shown on each product page at allnaturalextract.com.
These statements have not been evaluated by the Food and Drug Administration. Natural Extracts products are not intended to diagnose, treat, cure, or prevent any disease. Check with your doctor or pharmacist before starting any supplement.
