How to read a supplement label in two minutes
Dose, form, testing and the claims to ignore. A quick guide to comparing bottles on the shelf.
1 October 2026 · 4 min read
Key takeaways
- Check the dose per serving, not per bottle.
- Compare the dose against what studies actually used.
- A seal means tested contents, not proven benefit.
1. Find the serving size
Many labels list amounts per two or three capsules. Work out the daily amount and the cost per day.
2. Match the dose to the research
An ingredient studied at 600 mg doesn't do the same at 100 mg. We only count research when the declared dose meets the studied dose.
3. Look for independent testing
Third-party programmes check that contents match the label and contaminants are within limits. That's quality — not evidence the product helps you.
4. Be wary of big claims
'Clinically proven' often refers to a single ingredient study, not the product you're holding. Products promising enlargement, height or rapid results are often adulterated.
Sources & further reading
General education, not medical advice. This article has not yet been reviewed by a clinician.
