Label Literacy
How to read a UK supplement label — every part, decoded
A supplement label packs a surprising amount into a small space, and each part is there for a reason. Learn to read the eight elements below and you'll be able to judge any product in about twenty seconds — dose, quality and honesty included. Here's an annotated example:
Example Magnesium Glycinate 1
Food Supplement · 60 capsules
Nutrition · Serving: 2 capsules 2
| Magnesium (elemental) 3 | 200 mg | 53% 4 |
| Botanical extract | 100 mg | † 5 |
Directions: Take 2 capsules daily with water. 6
Warnings: Do not exceed the stated dose. Consult a doctor if pregnant, breastfeeding or on medication. 7
Batch L1234 · Best before 06/2027 8
What each part tells you
1Product name & form. The form matters as much as the ingredient — magnesium glycinate behaves differently from oxide, for instance. "Food Supplement" also confirms it’s regulated as a food, not a medicine.
2Serving size. Every figure below is per this serving. If it’s two capsules, a "60-capsule" tub is only 30 servings — important for value and dosing.
3The elemental amount. For minerals, this is the amount of the actual mineral you absorb — not the heavier compound weight often shown on the front.
4% NRV. The share of your daily reference intake. It must be at least 15% for the nutrient to carry a health claim, and it lets you compare products fairly.
5The † symbol. Usually means "no NRV established" — i.e. a botanical or novel ingredient with no authorised claim. Useful shorthand for "described, not promised".
6Directions. The intended daily dose. Sticking to it keeps you within the tested, safe range.
7Warnings. Pregnancy, medication, allergen and age advice — read these even if you never expect to need them.
8Batch & best-before. Traceability and freshness. The batch number is what you’d quote to request a Certificate of Analysis.
The one habit worth forming: ignore the big number on the front and go straight to the nutrition panel. The elemental amount and % NRV tell you what you're really buying — the front of the tub is advertising.
Put it into practice
See it applied to a real product in how to read a magnesium label, understand the claims side in what UK supplements can claim, and the quality side in third-party testing & CoAs.
References
This article is general information, not medical advice. The label shown is a simplified example. Food supplements should not replace a varied, balanced diet or a healthy lifestyle.
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