How to read supplement labels

Do your research to choose the best supplement for your needs. But while research will help you know what you're looking for, it takes skill in reading labels to make sure that what you discovered through research is actually in the bottle.

The supplement facts label

To make it easier for you to find the label features we're talking about here, we've put together a helpful diagram.

Here's a quick guide to understanding how to interpret supplement labels to get exactly what you're looking for.

The first section of the label is the Supplement Facts label. This section gives you the nutritional breakdown of the product.

Supplement Facts Label Section 1: Serving Size

The supplemental information section begins with the serving size. This is an important reference point. All information listed below is based on this serving size. So if the serving size is one softgel, for example, two softgels will give you twice as much of each ingredient as is listed on the supplement facts label.

Supplement Facts Label Section 2: Calories

This section is not found in all supplements, only those that contain fats like fish oil, for example. This section shows you how many calories are in each serving. And it shows you how many of those calories are from fat.

This section also breaks down the fat content into which types of fats: saturated, polyunsaturated, monounsaturated, trans , etc. The amount of cholesterol is also indicated in this section.

Supplement Facts Label Section 3: Potency of Key Ingredient

This is where you'll see the key ingredients listed along with their amounts per serving and % Daily Value, if applicable (see below).

Sometimes you will notice that an ingredient will be in bold. Listed below are the nutrients found in this ingredient.

For example, you will see Fish Oil Concentrate in bold at the top with an amount per serving displayed. And then below it, you'll see the fish oil broken down into the different nutritional components of fish oil, first by the omega-3 fatty acids, and then by the more specific subcomponents, EPA and DHA.

This breakdown allows you to assess the potency of certain ingredients. You can see how much of an important nutrient is in the ingredient used.

Some products list only the full amount of a proprietary blend of ingredients. While the manufacturer is required to list the ingredients in this mix, they are not required to list the amounts or proportions of the specific ingredients found in the mix.

The Percent Daily Value on Supplement Labels

In both the section on fats and the section on key ingredients, you will see that there are two columns of numbers.

The first column of this section tells you the amount of different types of fat in each serving. This is usually stated in milligrams (mg), micrograms (mcg), grams (g), or international units (IU).

The second column tells you what percentage of the Recommended Dietary Allowance or Daily Value (%DV) this amount of a given nutrient or ingredient is.

It's important to keep a couple of things in mind when looking at Percent Daily Values ​​(%DV):

• These recommended daily values ​​are based on a 2,000 calorie diet. Depending on your age, health, and activity level, your ideal diet may vary from this amount.
• In general, 5% DV or less is considered low in that nutrient. If a supplement contains 20% DV, or more, of a certain nutrient, it is considered high in that nutrient.
• Many ingredients or nutrients will not have a number in the percent daily value column. This is because the US FDA has not made an official recommendation on how much of this nutrient you should have in your diet. It does not mean that they are not good or even necessary for your diet. Simply that the US FDA recommended diet does not include these nutrients.

Supplement Facts Label Section 4: Additional Ingredients

Ingredients that are not key to a supplement's nutritional benefits, such as ingredients used to make gelcaps, fillers, binders, etc., are listed in this section.

This is where you'll also find allergens listed, as well as warnings about potential allergen cross-contamination. Please note that while manufacturers are required to list allergenic ingredients, they are not required to indicate if there is a potential for cross-contamination due to shared manufacturing facilities. NOW alerts customers to possible cross contamination, although it is voluntary.

Additional NOW Supplement Label Features to Look For

In addition to the supplement information section, a few other features on supplement labels can help you evaluate a product and get the most out of it.

Some of these are industry standard. Many of these are NOW-exclusive labeling innovations.

We want to make sure the label gives you all the information you need to make good purchasing decisions and use our products effectively and safely.

• The suggested use section tells you when to take a supplement, how many to take, and the best way to take it (with a meal, with fat, on an empty stomach, at bedtime, etc.)
• Where applicable, NOW labels include FDA-approved health claims.
• The functional description tells you more about how this supplement and its ingredients support health.
• Precautions alert you to ways the supplement may cause discomfort or adverse reactions.
• The storage conditions section tells you how to store the supplement to maintain its effectiveness and freshness.
• The actual size diagram shows the size of the supplement. If you are concerned about swallowing large pills, this will help you decide if this specific supplement will work for you.
• The health function category and structure/function statement on the front give you a quick reference point for deciding how this supplement can help keep you healthy.
• The formula information section gives you a quick read on what sets this formulation apart.
• The GMP logo is our guarantee that our supplements are not only manufactured in accordance with the Current FDA Good Manufacturing Practices (cGMP) , but they have also gone through an additional level of supervision. They are GMP certified by a third party certification organization, the Natural Products Association.