Remember – supplements can support the body, but they cannot replace a healthy diet! Choosing the right dietary supplement can be a challenge – store shelves are filled with products, and their labels are full of difficult-to-decipher names. Do you know what to look for to choose the best product? In this guide, we explain how to read dietary supplement labels and what to watch out for to make informed decisions.

1. Key Information on the Supplement Label

Every dietary supplement sold in the European Union must meet specific legal requirements regarding labeling. According to Regulation (EU) No. 1169/2011, the packaging must include:

Product Name – it should clearly indicate that it is a dietary supplement.
Active Ingredients – a list of ingredients along with the amount per serving (e.g., capsule, tablet).
Content expressed as % RDA (Reference Daily Intake) – information on what percentage of the daily requirement is covered by a given dose of the ingredient.
List of Additional Ingredients – e.g., fillers, colorants, preservatives.
Directions for Use – recommended dosage and method of intake.
Warnings and Contraindications – e.g., “Not to be used by pregnant or breastfeeding women” or “Do not exceed the recommended dose.”

2. How to Interpret Active Ingredients?

Not every supplement contains the appropriate amount of ingredients in an absorbable form. Here are some tips:

Pay attention to the form of the ingredient
Not all vitamins and minerals are equally well absorbed. For example:

• Magnesium – magnesium citrate is better absorbed than magnesium oxide.
  
  
• Vitamin B12 – methylcobalamin is the active form that the body utilizes more easily than cyanocobalamin.
  
  

Check the dosage
Some supplements contain very low amounts of active ingredients that do not have a real impact on the body. Check if the dose covers at least 15% of the RDA, as only then can the manufacturer make health claims in accordance with EU regulations.

3. What to Avoid in Supplements?

Not all additives are bad, but it is worth paying attention to ingredients that may be unnecessary or less beneficial for health:

Artificial colorants and preservatives – some may cause allergic reactions.
Fillers – such as titanium dioxide (E171), which is being phased out in the EU.
Unclear composition – if the label lacks information about the dosage of active ingredients, it is better to look for another product.

4. Certifications and Quality Labels

When choosing a supplement, it is worth paying attention to certifications confirming its quality:
GMP (Good Manufacturing Practice) – a guarantee of high production quality.
Vegan and gluten-free certifications – if you have special dietary requirements.
Tests for heavy metal presence – crucial for plant-based supplements and Omega-3.

5. What are the Mandatory Warnings on Supplements?

EU law requires several important pieces of information to be included on supplement labels:
“Dietary supplements cannot replace a varied diet and a healthy lifestyle.”
“Do not exceed the recommended daily intake.”
“Keep out of reach of small children.”

If any of these messages are missing from the packaging, the product may not meet legal requirements.

Summary

Reading dietary supplement labels is key to making informed choices about high-quality products.
Pay attention to the form of ingredients, their dosages, and absorbability.
Avoid unnecessary additives and choose products with clear compositions.
Check certifications and required warnings to ensure that the product meets legal standards.