How to Read a Supplement Label (UK Guide)
Supplement labels can look busy, but once you know what to look for they're quite easy to read. Here's a simple guide to the key parts of a UK food supplement label.
1. "Food supplement"
In the UK, vitamins, minerals and most herbal capsules sold in shops are food supplements, not medicines. The words "food supplement" should appear on the label. This also means the product isn't allowed to claim that it treats, cures or prevents any disease.
2. The daily serving
Look for the recommended daily amount, for example "take 2 capsules a day". All the ingredient amounts on the label are usually given per daily serving, not per capsule. That makes a big difference when you're comparing products.
3. The ingredients table
A good label lists each active ingredient with its amount. For vitamins and minerals you'll often see a %NRV figure.
| Term | What it means |
|---|---|
| mg / µg | Milligrams and micrograms. 1 mg = 1,000 µg |
| %NRV | Nutrient Reference Value: how much of an adult's typical daily need the serving provides |
| Extract 10:1 | 10 g of plant was used to make 1 g of extract |
| Standardised to 50% | The extract contains a guaranteed amount of a specific compound |
If an amount is missing or listed only as part of a "proprietary blend", you can't tell how much of each ingredient you're getting.
4. Health claims
In Great Britain, supplements can only make health claims that appear on the GB Nutrition and Health Claims Register. For example, "vitamin C contributes to the normal function of the immune system" is an approved claim. Be wary of products promising rapid weight loss, cures or "medical-strength" results.
5. The warnings
UK food supplement labels must include a few standard statements:
- Do not exceed the recommended daily dose
- Food supplements should not replace a varied and balanced diet and a healthy lifestyle
- Keep out of reach of young children
Check for extra warnings too, such as advice about pregnancy, caffeine or medicines.
A quick checklist before you buy
- Is it clearly labelled as a food supplement?
- Can you see every ingredient and its amount per daily serving?
- Are the claims modest and specific, not miracle promises?
- Have you checked the warnings, and asked a pharmacist if you take medicines?