How to read a supplement label

A supplement label carries a great deal of information in a small space. Knowing how to read it helps you compare products and have better conversations with your doctor or pharmacist.

Start with the category

In India, health products sit in different regulatory categories:

• Ayurvedic proprietary medicines are licensed under the AYUSH framework and are made from classical ingredients in new combinations.
• Nutraceuticals and health supplements are regulated by the Food Safety and Standards Authority of India (FSSAI) and supplement the diet.
• Allopathic medicines are regulated under drug law and include prescription and over-the-counter medicines.

The category tells you which rules apply to how the product is made and described.

Read the basis

Look for the line that says each tablet contains or each 10 ml contains. Every quantity that follows refers to that amount. A syrup that lists 100 mg per 10 ml delivers twice that in a 20 ml dose.

Look at the form

The same nutrient can come in different forms, and the form matters:

• Folic acid and L-methylfolate are both folate. L-methylfolate is the active form.
• Thiamine and benfotiamine are both vitamin B1. Benfotiamine is fat-soluble and better absorbed.
• Vitamin D2, D3 and calcitriol are all vitamin D. Calcitriol is the active hormone.

Check the units

mg is a thousandth of a gram. mcg, sometimes written µg, is a millionth. IU is an international unit used for some vitamins. For vitamin D, 400 IU equals 10 mcg.

Look for the essentials

Every pack should show a batch number, manufacturing and expiry dates, the manufacturer's name and address and the licence number. Store as directed, away from heat and sunlight.

And always

Tell your doctor about everything you take, including herbal products. Some combine poorly with prescription medicines, and your doctor can help you choose what is right for you.