How to Read a Supplement Label

Supplement labels are, by design, confusing. Not always intentionally, regulations require certain information in certain formats, and that format wasn’t created with consumers in mind. But some brands absolutely use that complexity to hide things they’d rather you didn’t notice.

In clinic, one of the most common things I’d do is take a client’s supplement bottle, turn it around, and explain what they were actually taking. The reaction was almost always the same: surprise, followed by frustration.

So here’s what I wish everyone knew.

Start with the active ingredients

The active ingredients are the things that are meant to do the work. In a probiotic, that’s the bacterial strains. In an enzyme supplement, it’s the enzymes. In an electrolyte, it’s the minerals and vitamins.

What you’re looking for:

Named ingredients, not vague blends. “Proprietary probiotic blend” tells you nothing. You want to see specific strain names (Lactobacillus rhamnosus, Bifidobacterium longum) with amounts. If a brand won’t tell you exactly what’s in it and how much, ask yourself why.

Amounts that matter. An ingredient being listed doesn’t mean it’s present in a meaningful dose. Some supplements include impressive-sounding ingredients at tiny amounts, just enough to put them on the label, not enough to do anything. This is called “pixie dusting” in the industry, and it’s depressingly common.

Units you can compare. For probiotics, look for CFU (colony forming units) per strain, not just a total count. For enzymes, look for activity units (FIP, WG, GDU) not just weight in milligrams, 100mg of a weak enzyme extract isn’t the same as 100mg of a potent one.

Then check the "other ingredients"

This is where things get interesting. Below the active ingredients, you’ll find everything else, the capsule shell, fillers, binders, colourants, flavourings, and preservatives.

Some of these are necessary. A capsule needs a shell (look for HPMC/vegetable cellulose for a clean option, or gelatin if you’re not vegetarian). Some products need a small amount of flow agents (maltrodextrin) to manufacture consistently.

What you’re watching for:

Unnecessary additives. Artificial colours (why does a supplement need to be a specific colour?), artificial sweeteners, artificial flavourings. None of these serve your health. They serve the brand’s marketing.

Bulking agents and filler rice flour, microcrystalline cellulose, these are used to fill capsules when there isn’t enough active ingredient. A small amount of flow agent is normal. A long list of fillers suggests the active ingredients are under-dosed.

Sugar in various disguises. Sucrose, dextrose, fructose, corn syrup, maltose. Some supplements, particularly gummies and chewables contain several grams of sugar per serving. That’s a sweet. Not a supplement.

Titanium dioxide. Used as a whitening agent in capsule shells. It’s been banned as a food additive in the EU since 2022 but is still permitted in some supplements and in other markets. It has no nutritional purpose.

Understand the capsule

For probiotics specifically, the capsule material matters enormously:

HPMC (hypromellose / vegetable cellulose) resists stomach acid and dissolves in the higher pH of the small intestine. This means probiotic bacteria are more likely to survive transit and arrive alive where they’re needed. It’s plant-based and suitable for vegans.

Gelatin capsules dissolve in the stomach. Fine for some supplements, but for probiotics, this means many of the bacteria are killed by stomach acid before they reach the intestine. If your probiotic uses gelatin capsules, ask whether the strains are acid-resistant enough to survive.

Enteric coating is another option that resists stomach acid. It works, but check what the coating is made from, some enteric coatings use shellac (not vegan) or synthetic polymers.

Serving size tricks

Always check the serving size, because brands use this to make their products look more impressive:

Per capsule vs per serving. If the label says “20 billion CFU per serving” and the serving size is 2 capsules, each capsule contains 10 billion. That’s not necessarily a problem, but make sure you’re comparing like with like.

At time of manufacture vs at expiry. Probiotic CFU counts can be listed either way. “20 billion CFU at time of manufacture” might be 5 billion by the time you take it, depending on storage conditions and shelf life.

Per sachet vs per 100g. Electrolyte and powder supplements sometimes show nutritional information per 100g, which is meaningless if a serving is 4g. Always look at the per-serving column.

Red flags to watch for

In my experience, these are the things that should make you pause:

• “Proprietary blend” without individual ingredient amounts. Transparency should be the minimum standard.
• A long list of “other ingredients” relative to the active ingredients. If there’s more filler than function, that’s a problem.
• Health claims that sound too good. UK and EU regulations restrict what supplements can claim. If a brand is claiming to “cure,” “treat,” or “prevent” a disease, they’re either breaking the rules or selling from a jurisdiction that doesn’t have them.
• No clear country of manufacture. “Formulated in the UK” doesn’t mean manufactured in the UK. “Packaged in the UK” definitely doesn’t. Look for “manufactured in the UK” in GMP-certified facilities.
• Gummies and chewables as your primary supplement. These almost always contain sugar, artificial colours, and lower doses of active ingredients than capsule equivalents. They’re designed to be appealing, not effective.

What we do at fromel

I’m not going to pretend I’m unbiased here. But I designed fromel’s labels to be everything I wished other brands were:

Every ingredient is named with its full amount. No proprietary blends. No pixie dusting. The capsule shells are HPMC plant-based and acid-resistant. The “other ingredients” list is as short as I could make it while still manufacturing a stable, effective product. No artificial colours, no artificial sweeteners, no unnecessary fillers.

I want you to be able to turn our bottles around and understand exactly what you’re taking and why. That should be the baseline for every supplement brand. Unfortunately, it isn’t.

But now you know how to check.

View all fromel products →

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Note: This article is for educational purposes only. Always consult a healthcare professional before starting any new supplement, particularly if you’re pregnant, breastfeeding, or taking medication.