Supplement Label Decoder
Grab any supplement bottle off your shelf and answer these 10 questions about its label. You will get an instant letter grade and learn exactly what to look for -- and what to avoid.
Does the label list all ingredients individually (no proprietary blends)?
Proprietary blends hide exact amounts. A transparent label lists every ingredient and its specific dose. Products hiding behind blends are often underdosing expensive ingredients.
Are the doses shown for each individual ingredient?
Knowing what is in the product is not enough -- you need to know how much of each ingredient you are getting. Without specific doses, you cannot compare to clinical research.
Does it have third-party testing certification (NSF, USP, Informed Sport, ConsumerLab)?
Third-party testing verifies that what is on the label is actually in the bottle, at the stated amounts, without harmful contaminants. This is the single strongest quality signal.
Is it manufactured in a GMP-certified facility?
Good Manufacturing Practices (GMP) certification means the facility meets FDA-recognized quality standards for supplement production. Look for 'cGMP' or 'GMP Certified' on the label.
Is the price per serving under $2?
Most well-formulated supplements cost $0.30-$1.50 per serving. Products priced significantly above $2 per serving are often paying for marketing, not ingredients. Exceptions exist for premium multi-ingredient formulas.
Does the label avoid unsubstantiated health claims (e.g., 'cures', 'miracle', 'doctor recommended')?
FDA regulations prohibit supplements from claiming to diagnose, treat, cure, or prevent disease. Products making these claims are violating federal law and likely cutting corners elsewhere too.
Can you identify the actual manufacturer (real company name, address, contact info)?
Legitimate companies are proud to put their name on their products. If the label only shows a generic PO box or the manufacturer is impossible to identify online, that is a red flag.
Are the nutrient amounts within safe upper limits (no extreme mega-doses)?
More is not always better. Excessive doses of vitamins and minerals can be harmful. Check if any ingredient exceeds the Tolerable Upper Intake Level (UL) set by the National Academies.
Is the serving size and servings per container clearly stated?
Some products manipulate serving sizes to make the bottle appear to last longer or the per-serving dose appear higher. A 30-day supply should have 30 servings (or close to it).
Are allergens, fillers, and inactive ingredients clearly disclosed?
Good labels clearly list all 'other ingredients' including fillers, flow agents, colorings, and common allergens (soy, gluten, dairy, shellfish). Hidden allergens can be dangerous.
Grading Scale
Excellent label quality. Transparent, tested, and well-formulated. This is what every supplement should look like.
Good label quality. Most important criteria met. Minor improvements possible but this is a solid product label.
Average. Missing some important transparency features. You can do better -- consider alternatives with more disclosure.
Below average. Multiple red flags. This product lacks basic transparency that consumers should expect.
Failing. Major transparency problems. We would not recommend purchasing this product based on its label alone.