Many supplements attract attention with promising claims on the front of the package. Yet this tells you far from everything you need to know about a product. Supplements contain many more substances than those advertised by the manufacturer. An overview of all ingredients can be found on the label on the back of the package.
Reading labels is essential to make sure you are buying the right supplements. However, this is a skill in itself, because you need to know what certain terms mean and also what things to look out for when doing so. In this article, I'll give you my 7 best tips for interpreting supplement labels correctly.
1). Note the main active ingredients
The ingredient of which there is the most in the supplement is listed first on the ingredient list. This certainly does not always have to be the nutrient advertised on the package. For example, a fish oil supplement may contain more sunflower oil than fish oil. Also, the amount of the advertised substance may simply be too low for optimal efficacy. Therefore, always look carefully at the first ingredient on the label and assess whether it matches your expectations.
2). Note the representation of the composition
There are no very strict guidelines for displaying the composition of supplements. Manufacturers can therefore choose for themselves whether they display the composition per tablet or per (daily) dose. Keep in mind that the difference between these can give a strongly distorted picture. For example, a daily dose can consist of several pills, making it seem as if one supplement contains much more active substances than the other. Pay close attention to this when comparing the composition of two supplements.
3). Note the recommended method of intake
The way you take a supplement can greatly affect the absorption of the ingredients in your body. Just think of the difference between taking them on an empty stomach or during a meal. Some substances are better absorbed in combination with a (high-fat) meal, such as certain fat-soluble vitamins. Other substances benefit from rapid absorption and the absence of antinutrients, which is why you prefer to take these ingredients on an empty stomach. Always read the intake advice on the label and consult an expert when in doubt.
4). Note any toxic substances present
You would think that toxic substances are not present in supplements these days, but unfortunately the opposite is true. Once in a while, media reports appear about products that have been taken off the market due to dangerous contaminants. In particular, cheaper supplements sometimes still contain substances such as nickel, tin (titanium dioxide) or fluorine. You'd rather avoid these for the health of your body and brain. Therefore, do not only read the label carefully, but also try to find out about the manufacturer's methods and the origin of the ingredients used prior to purchase. Can you find little or nothing about this? Then this is often not a good sign.
5). Note any allergens present
Allergens are substances that can induce allergic reactions. The European Union requires that allergens that cause the most hypersensitivity reactions must be clearly stated on the labels of supplements. Therefore, these ingredients are often listed in capital letters or in bold or italic type. Common allergens include egg, peanut, fish, shellfish, soy, tree nuts, sesame seeds and gluten-containing grains. Even if these ingredients are not in a supplement's product formula, they may still end up in it because they are used in the same factory for a different manufacturing process.
6). Note the batch number on the label
The presence of a batch number is what you should expect from a high-quality supplement. This is because this number allows the manufacturer to always trace the origin and production process of a supplement. A batch is a batch of supplements made all at once, so you can be sure that all products in the batch have the same properties. Therefore, verification 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). Note the value for money of the supplement
On the label of supplements you will find information about the form (organic or inorganic), amount of active ingredients and daily dosage. The less absorbable ingredients the supplement contains, the less value you get for your money. Therefore, with most supplements, cheap is expensive. Just for fun, compare the label of a cheap supplement with that of a highly regarded one. Chances are that the more expensive supplement contains not only more, but also much more absorbable substances. The only substances that cheap supplements often contain in large quantities are a number of water-soluble vitamins that you urinate out when you take them in large quantities. Looked at this way, more expensive supplements are not that expensive, because they are guaranteed to be absorbed well and thus have the effect you buy them for. Discover all our supplements now!