In the US, dietary supplements don’t need FDA approval before they go on sale. Manufacturers are responsible for safety and labelling, and the FDA mostly acts after problems appear. That makes the label your most important tool.
1. The Supplement Facts panel
Every supplement must carry one. Check:
- Serving size. Many products list doses for two or three capsules or gummies, not one.
- Amount per serving for each ingredient, in milligrams or micrograms.
- % Daily Value. Useful for vitamins and minerals. Values above 100% aren’t automatically harmful, but very high amounts of some — vitamin A, vitamin D, iron — can be.
2. Look for specific doses
Each active ingredient should have its own dose listed. If ingredients are grouped as a “proprietary blend” with one total weight, you can’t tell how much of each you’re getting — possibly very little of the ingredient you’re buying it for.
3. Check the form and standardization
For botanicals, the label should say which part of the plant is used (root, leaf) and ideally a standardization — for example, “standardized to 2.5% triterpene glycosides.” That tells you the extract contains a consistent amount of the compound studied in research.
For minerals, the form matters: magnesium glycinate and magnesium oxide behave very differently in the body.
4. Look for third-party testing
Seals from USP, NSF International or ConsumerLab indicate independent testing that the product contains what the label says and isn’t contaminated. They don’t prove the product works, but they do address quality.
5. Be wary of claims
Supplements can make “structure/function” claims (“supports joint health”) but not disease claims (“treats arthritis”). Those claims must carry the FDA disclaimer stating they haven’t been evaluated. Phrases like “clinically proven” or “miracle” with no study cited are red flags.
6. “Other ingredients”
Check for allergens, sugar (gummies often contain 2–4g per serving), and sugar alcohols, which can cause digestive upset.
Finally: bring the label to your clinician or pharmacist, especially if you take medication. Interactions are more common than most people realise.