Supplement labels are written to be compliant, not to be easy to read. Here is what to look at, in order, and the one number most labels make you calculate yourself.
The eight parts
What to read on every label
- Registration numberStarts with FR- for a food supplement or DR-/DRP-/HRP- for a medicine. It tells you which rules apply.
- The product descriptionWhat it is and in what form: tablet, capsule, syrup, powder.
- Active ingredient and amountHow much of the nutrient you get per tablet or per serving, in mg, mcg or IU.
- Serving sizeOne capsule? Two? 5 mL? The amount per serving only means something alongside this.
- Servings per packNeeded to work out price per dose.
- Other ingredientsFillers, capsule shell, sweeteners, flavours, colours. Relevant for allergies and diets.
- Manufacturer or distributorWho made it and who is responsible for it in the Philippines.
- Expiry date and lot numberDo not buy without an expiry date. The lot number matters if there is ever a recall.
The trap
Salt weight vs. actual nutrient
Many minerals and some vitamins come as a salt, and labels sometimes show the weight of the salt rather than the nutrient. Good labels give both. FDA Philippines records show how it should be written:
| Label says | Actual nutrient | Example from FDA records |
|---|---|---|
| 500 mg sodium ascorbate | About 444.5 mg vitamin C | A vitamin C capsule listed as 444.5 mg ascorbic acid, “equivalent to 500 mg Sodium Ascorbate” |
| 568.18 mg sodium ascorbate | 500 mg vitamin C | A vitamin C capsule listed as 500 mg, “equivalent to 568.18 mg Sodium ascorbate” |
| 27.45 mg zinc sulfate | 10 mg zinc | A vitamin C + zinc capsule listed as 10 mg zinc, “equivalent to 27.45 mg Zinc Sulfate” |
Value
Work out price per dose, not price per bottle
Divide the price by the number of servings to get the price per dose. Then, to compare products with different strengths, divide by the amount of the nutrient. In our vitamin C research, the price of 1,000 mg of actual vitamin C ranged from about ₱4 to over ₱18 between official-store products, a four-fold difference that the bottle prices alone hid.
Red flags on a label
Things that should make you pause
- 01No amount per serving“High potency” or “maximum strength” with no milligrams.
- 02Proprietary blend onlyA list of ingredients with one combined weight, so you cannot tell how much of each you get.
- 03No expiry dateOr an expiry date that has already passed.
- 04Cure claims on a supplementAn FR- product promising to treat disease. See what the disclaimer means.
Label questions
What is the difference between sodium ascorbate and ascorbic acid on a label?
Sodium ascorbate is a salt of vitamin C. 1,000 mg of sodium ascorbate contains about 889 mg of vitamin C and 111 mg of sodium. Good labels state the vitamin C equivalent.
What does "equivalent to" mean on a supplement label?
It converts the weight of the ingredient form used into the amount of the actual nutrient. The equivalent is the number to compare.
How do I compare two supplements with different doses?
Work out the price per milligram of the nutrient: price divided by (number of servings × amount per serving).
Should a supplement label have an expiry date?
Yes. Do not buy one without an expiry date, and check it has not passed.
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