Navigating Supplement Labels: What to Look For and What to Avoid

The supplement industry is largely unregulated, making it crucial to know how to evaluate products critically. This guide will help you make informed decisions.

Supplement Facts Panel

Serving Size

• Check the serving size and servings per container
• Many companies manipulate these to make products appear more potent
• Compare cost per actual serving, not just per container

Active Ingredients

• Look for specific amounts listed (mg, g, mcg)
• Beware of "proprietary blends" that hide actual doses
• Research effective doses of key ingredients

Third-Party Testing

Quality supplements often undergo independent verification:

• NSF Certified for Sport
• Informed Choice/Informed Sport
• USP Verified

These certifications ensure:

• What's on the label is in the bottle
• No harmful contaminants
• Good manufacturing practices
• No banned substances (especially important for athletes)

Red Flags on Labels

Questionable Claims

• "Breakthrough" or "revolutionary" formulas
• Promises that sound too good to be true
• Claims to "boost" hormones dramatically

Concerning Ingredients

• Excessive artificial colors and flavors
• Long lists of fillers and additives
• Ingredients with known safety concerns

Form and Bioavailability

Not all forms of nutrients are created equal:

• Magnesium citrate vs. magnesium oxide
• Methylated B vitamins vs. standard forms
• Chelated minerals vs. basic mineral salts

Common Supplement Categories

Protein Supplements

• Check for amino acid profile if listed
• Look at protein per serving vs. total powder weight
• Be wary of amino spiking (adding cheap amino acids to inflate protein content)

Pre-Workouts

• Check stimulant content (caffeine and others)
• Look for evidence-backed performance ingredients like creatine, beta-alanine, citrulline
• Beware of excessive stimulants or unresearched compounds