Information about capsules, tablets, sprays or drops
The packaging of a dietary supplement contains extensive information about the capsules, tablets, sprays or drops. It is required by law to inform users, yet not everyone reads the useful information. How do you actually read the label and what exactly does it say?
1. Name
The name of the food ‘food supplement’ is stated on the packaging. It is also clearly stated what kind of supplement it is, for example ‘fish oil’, ‘magnesium’, ‘multivitamin’ or ‘probiotics’.
2. Ingredients
All ingredients of the dietary supplement are listed on the label. You can see which substances and aids are processed in the supplement. The ingredients should be listed in descending order of weight. This means that the ingredient that occurs in the largest amount is first in the list.
Sometimes vitamins and minerals are listed as a group, and you will find a table elsewhere on the label with all specific vitamins and minerals. You can also read which excipients were used to make the supplement. Think of ‘gelling agent (glycerine)’, ‘stabilizer (E901)’, ‘fillers (microcrystalline cellulose, sorbitol)’, ‘sweeteners (xylitol, erythritol)’ and ‘colorants (titanium dioxide)’. If you are allergic to something or want to avoid certain nutrients, it is important to take a good look at this information. Allergens are emphasized in the list of ingredients, for example by a bold font.
3. Table: composition, amount and RI
Usually a table is used to show the composition per daily dose (indicating the number of units), the amount and the reference intake (RI) of vitamins and minerals. This can be quite a list, for example when it comes to a multivitamin. You can read which vitamins, minerals or herbs are in the supplement, such as ‘vitamin C (calcium ascorbate)’, ‘vitamin B12 (cyanocobalamin)’ or ‘Echinacea prupurea’. Then a column shows the amount in milligrams (mg) or micrograms (µg) and the general reference intake for vitamins and minerals.
Reference intakes are legal guideline values set by the European Commission. It indicates how many vitamins and minerals an average adult needs per day. The RI does not take into account gender, age or your personal situation. It is only a rough indication of the amount of vitamins and minerals a person needs on a daily basis.
4. Recommended Daily Portion
With the recommended daily portion you can read the number of units that should be taken per day. It states that the dose should not be exceeded and often also for whom the supplement is suitable, for example ‘suitable for adults’. In addition, it can state when and how you can take it, for example ‘preferably with some water during the meal’.
5. Content
The contents state how many supplements are in the package and what form it is, for example ‘120 capsules’.
6. Health Claims
Health effects may be stated on the packaging, provided the claims have been scientifically proven, for example ‘calcium supports the bones’ or ‘vitamin C contributes to a good resistance’. The European Food Safety Authority (EFSA) advises on scientific substantiation and the European Commission ultimately decides whether a health claim is approved. Only the approved claims may be listed.
7. Warning Text
Sometimes there is a warning text on the packaging, for example ‘This dietary supplement is not suitable for children up to and including 12 years of age’. Or ‘Do not use if you are also taking anticoagulants’.
8. Save
This advice indicates at which temperature and where the supplement can best be stored, for example ‘At room temperature (15-25°C) in a dry and dark place. Keep out of reach of young children. Close the jar tightly after use’.
9. Batch number/batch number
This is information about the production of the dietary supplement. If there are any questions, the supplier or producer can use the batch and/or batch number to look up the details about the supplement and the production process.
10. Best before
The expiration date of the supplement is stated on the label.
11. Contact details
The supplier’s details are stated on the packaging.
12. Important: The Fine Print
The fine print on the labels contains valuable information about the composition and safe use of supplements. Please read this carefully before use. You can also always ask for advice from the drugstore, health food store, pharmacy, doctor, (orthomolecular) dietician or supplier of the nutritional supplements, especially if you are taking medication or want to combine several supplements.
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