How to read a supplement label (and spot a proprietary blend)

A supplement label can look like a wall of small print, but you only need to understand a few things to judge one well. Once you can read a label, marketing on the front of the pack matters a lot less. Here is the short version.

Start with the serving size

Everything on the label is per serving, so check what a serving is first. One scoop, two capsules, one sachet. If a product lists impressive numbers but the serving is three scoops a day, the maths changes. With a single-sachet format like vh life Berry, one sachet is the serving, which keeps things simple.

Look for the amount next to every ingredient

A good label shows the ingredient and the amount, for example magnesium and the number of milligrams. If you can see a number next to each name, you can compare products fairly. If you cannot, that is your cue to look closer.

Spotting a proprietary blend

A proprietary blend lists several ingredients together under one total weight, without telling you how much of each is inside. It might read as a blend of 2,000 mg containing a long list of names. The problem is simple: the first ingredient could make up almost all of that number and the rest could be a pinch. You cannot tell.

There are reasons companies do this, but as a shopper it means less information. We chose to show every dose instead, grouped into six complexes you can read one by one.

If you cannot see the amount of an ingredient, you cannot judge whether there is enough of it to matter.

Check the form, not just the name

The same mineral can appear in different forms, and forms differ in how they are absorbed. You do not need to memorise chemistry. Just know that the specific form is worth noticing, and a transparent brand will name it.

Read the small print

Finally, the boring but important bits: the recommended daily amount, any allergen notes, and the reminder that a food supplement is not a substitute for a varied diet and healthy lifestyle. Stick to the recommended dose and speak to a professional if you are unsure.

Want to put this into practice? Open the what is inside section and read a real, fully itemised label for yourself, or start with what is an all-in-one daily supplement.