How to Read Supplement Labels: A Consumer’s Guide to Making Informed Choices

The Supplement Facts panel is the backbone of any label—it’s where you’ll find the most reliable information about what’s actually in the product. Here’s what to pay attention to:

• Serving Size & Servings Per Container
  This tells you how much of the supplement counts as one serving (e.g., one capsule, two scoops) and how many servings are in the entire bottle. Always check this closely—what looks like a month’s supply might only last two weeks if the serving size is larger than expected.
  
  

• % Daily Value (%DV)
  The %DV shows how much of each nutrient in a single serving contributes to your daily recommended intake. For example, if a product lists 50% DV for vitamin C, one serving covers half of your daily needs. Keep in mind: “more” isn’t always better—too much of certain vitamins or minerals can be harmful.
  
  

• Active vs. Inactive Ingredients
  Active ingredients are the nutrients or compounds that deliver the intended benefits, like vitamin D, iron, or creatine. Inactive ingredients—often listed under “Other Ingredients”—don’t provide direct benefits but serve a purpose, such as binding the supplement together, adding flavor, or preserving freshness. While generally safe, it’s smart to scan this list for unnecessary fillers, allergens, or additives you’d prefer to avoid.
  
  

Pro tip: When comparing supplements, always start with the Supplement Facts panel—not the front of the bottle. That’s where you’ll find the truth behind the marketing claims.

Not all supplements are created equal—and some labels are designed to mislead. Here are the biggest red flags to watch for:

• Proprietary Blends
  If you see a proprietary blend, it means the company doesn’t have to disclose the exact amount of each ingredient. While this might sound harmless, it makes it impossible to know if you’re getting an effective dose—or just a sprinkle of active ingredients mixed with cheap fillers.
  
  

• Misleading Marketing Claims

Phrases like “doctor-recommended” or “clinically proven” often appear on labels, but unless the product references real research or cites a specific clinical trial, these claims can just be marketing fluff. Always look beyond the bold statements on the front of the bottle for bona fide research that backs up the claims.

• Harmful Additives and Fillers

Unnecessary ingredients like artificial colors, hydrogenated oils, or high amounts of sugar alcohols may not support your health goals. Scan the “Other Ingredients” list carefully—especially if you have allergies or sensitivities.

• Unverified Health Claims
  If a label promises to “cure,” “treat,” or “prevent” disease, that’s a huge red flag. Supplements can support your health, but they are not substitutes for medical treatment. Legitimate products won’t make exaggerated promises.

Third-party certifications are one of the best ways to separate quality supplements from questionable ones. Because the FDA doesn’t tightly regulate supplements, certifications serve as a trusted stamp of approval. They help reassure you that the supplement has been independently tested for safety, purity, and potency—something marketing claims alone can’t guarantee.

Look for certifications from trusted organizations like the NSF, the U.S. Pharmacopeia (USP), and Informed Sport. As part of the multi-stage certification process they verify that the product contains what the label claims, is free from harmful contaminants, and has been manufactured in a facility that meets strict quality standards.

NSF

At Momentous, every product in our portfolio carries either the prestigious NSF Certified for Sport certification or an Informed Sport certification. The NSF Certified for Sport program has become the gold standard in sports and is the only third-party certification trusted by USADA, Major League Baseball (MLB), and the National Hockey League (NHL). Less than 5% of supplement brands achieve NSF Certified for Sport® status. Fewer still follow the path Momentous is taking by pursuing certification for its entire product line. This approach encourages other companies to provide their customers with full transparency.

“By taking the voluntary but vital step of third-party certification, we don’t merely fulfill the promises of the Momentous Standard, but also hope to raise the bar for the entire industry,” says Matt Chorney, Vice President of Product at Momentous. “For anyone seeking safe, effective, and high-quality supplements, NSF Certified for Sport removes the guesswork and shows which companies you can trust.”

USP

USP is an independent, scientific nonprofit organization focused on building trust in the supply of safe, quality medicines. It works to strengthen the global supply chain so that the medicines people rely on for health are available when needed and work as expected.

For over 200 years, USP has worked to build trust through rigorous science and stringent public quality standards to help protect patient safety and food and supplement quality.

Informed Sport

Informed Sport is a global testing and supplement certification program that provides assurance to consumers that products carrying the Informed Sport mark have been tested for prohibited substances and manufactured to high-quality standards.

It tests every single batch of a product before it's released to market. After certification, it continues to carry out blind tests to further ensure the integrity and the safety of products.

The Informed Sport program was established in 2008 by one of the world's leading doping control laboratories, LGC Assure. Although LGC has been testing supplements since 2002, it became clear that there was a need for a comprehensive certification program that not only tested products for banned substances but also ensured that manufacturing facilities had the highest quality standards.

Even savvy consumers can get tripped up by industry jargon. Here’s what some of the most common terms really mean:

• “Natural” and “Organic”
  These words sound reassuring, but “natural” has no strict legal definition in the supplement industry. “Organic” does have standards when certified, but it doesn’t guarantee that a product is effective, pure, or safe.

• Structure/Function Claims
  Labels often say things like “supports immunity” or “promotes brain health.” These are legally allowed, but they don’t mean the supplement has been proven to cure or treat a medical condition. Always remember: such claims are limited in scope.

What does “proprietary blend” mean on a supplement label?
A proprietary blend is a mixture of ingredients where the total amount is listed, but the exact amounts of each ingredient are hidden. This makes it impossible to know if you’re getting a clinically effective dose or just a trace amount.

How do I know if my supplement is third-party tested?
Look for certifications from trusted organizations like NSF, USP, or Informed Sport. These seals on the label confirm that the supplement has been independently tested for quality, purity, and accuracy.

Are supplements labeled “natural” always safe?
No. The term “natural” isn’t strictly regulated in the supplement industry. A product can be labeled “natural” and still contain additives, allergens, or ineffective doses. Always read the Supplement Facts panel for clarity.

What’s the difference between “supports” and “treats” on labels?
Supplements can say they “support” a body function, like immunity or energy, but they cannot legally claim to “treat” or “cure” a disease. Be wary of any product making medical treatment claims.

Should I take supplements without talking to a doctor?
It’s best to consult a healthcare professional before starting any new supplement, especially if you have medical conditions, are pregnant, or take prescription medications. This ensures safety and helps you avoid interactions.