How to read a supplement label
Compound vs. elemental, NRV%, fillers and claims — the five things that tell you most about what's in the bottle.
Supplement labels are regulated, which means they're full of useful information — if you know where to look.
1. The form
Look past the headline nutrient for the form: "magnesium oxide" vs "magnesium taurate", "vitamin B12 as cyanocobalamin" vs "methylcobalamin". The form affects how a nutrient behaves, and a good brand will tell you which it used.
2. Compound vs. elemental
A big number on the front often refers to the whole compound. "700mg magnesium taurate" is the weight of magnesium plus taurine. The nutrition panel lists the elemental amount — the actual mineral — and that's the number to compare between brands.
3. NRV%
The Nutrient Reference Value is the daily amount that's considered enough for most healthy adults. "100% NRV" means one serving provides that full reference amount. Some nutrients are given above 100% — it's worth knowing which, and why.
4. The "other ingredients"
This is where bulking agents, flow agents, coatings and colours appear. Some are genuinely needed to make a capsule; many aren't. Shorter is usually better. Also check the capsule itself: gelatine is animal-derived; HPMC is plant-based.
5. The claims
In the UK, health claims on supplements must come from an authorised list — for example "vitamin C contributes to normal collagen formation for the normal function of skin". Wording that's vaguer or bolder than that ("boosts", "transforms", "detoxes") should make you more sceptical, not less.
A good label should leave you knowing more, not less.
This article is for general information and isn't medical advice. If you have a health condition, are pregnant or breastfeeding, or take medication, speak to your GP or pharmacist before starting a supplement.
