A simple guide to the small print

You might know exactly which vitamin you’re looking for. But turn the bottle around, and there’s often a little more to the ingredient list than you expected.

Capsule shells. Anti-caking agents. Antioxidants. And a serving size that might mean taking two capsules rather than one.

So, what is all that other stuff doing in there?

It’s a fair question. And one we think you should feel comfortable asking. Of course, most of us aren’t shopping with a nutrition textbook to hand. A few simple checks can help you understand what you’re buying and find something that works for you.

1. What are the other ingredients doing?

Alongside the vitamin, mineral or other main ingredient, you’ll often find a few extras. There are practical reasons for this. Some help the product keep well; others help turn the ingredients into a tablet, capsule or drink that’s easy to take. [1, 2]

A softgel needs a shell to hold the oil inside. An antioxidant can help an oil stay fresh by protecting it from changes caused by oxygen. Sweeteners can make a flavoured drink more enjoyable. Each has a different job. [1]

Take Nordic Naturals Ultimate Omega. Alongside fish oil, you’ll find the softgel capsule, natural lemon flavour, an antioxidant, and rosemary extract to help preserve the oil. Those extra ingredients help make it into the finished product you take at home. [3]

Myth: A shorter ingredient list always means better quality

A short list can be useful when you want a simple formula. It’s also worth checking how much of the nutrient you’re getting, how the product is tested, and whether it suits you.

So, before judging a product by the length of its ingredient list, it helps to understand what those ingredients are there to do.

2. How much are you actually getting?

Start with the serving size. Does the label say to take one capsule a day, or two? EU supplement labels must show nutrient amounts per recommended daily portion. If amounts per capsule are also shown, check which figures you’re reading. For example, 1,000mg per two-capsule daily serving means you’re getting 500mg in each capsule. [4]

With fish oil, look for EPA and DHA as well as the total omega-3 amount. EPA and DHA are two types of omega-3 fat. Their amounts tell you more about what’s in each serving.

For example, the published details for Nordic Naturals Ultimate Omega show 1,280mg of total omega-3s in a two-softgel serving, including 650mg EPA and 450mg DHA. Those amounts are for both softgels combined. Always check the amounts and directions on the label of your own bottle. [5]

Good to know: the serving size also tells you how long a bottle will last. For example, 120 capsules taken two a day will give you 60 days’ supply. Handy when you’re weighing up value or working out when you’ll need to restock.

3. What happens before it reaches your shelf?

You’ve checked the ingredients and the serving size. Another useful question is how the brand checks what goes into the bottle.

Look for an explanation of what is tested and who does the testing. That might include checking that ingredients are what they should be, that nutrient amounts match the label, and that unwanted substances stay within the required limits.

NOW Foods: checks from ingredients to finished products

NOW Foods has its own laboratories, and its testing covers ingredients as they arrive, products while they’re being made, and samples of the finished supplements. So, what does that actually involve? [6, 8]

Before the ingredients are used. The team tests samples to check that an ingredient is what the supplier says it is and meets their standards for purity and strength. These checks help them decide whether to accept or reject it. [6]

While the product is being made. Production is monitored, and testing can include physical checks such as tablet weight and how a tablet or capsule breaks down. The checks used depend on the product. [6, 8]

Before it goes on sale. NOW also tests finished-product samples. Its laboratories can measure nutrient amounts and screen for unwanted substances, including heavy metals and harmful bacteria. Finished products need quality-control approval before they’re released for sale. [6, 8]

For you, these checks help provide confidence that you’re getting the ingredients and amounts you expect, with checks for unwanted substances along the way. You won’t see all that work when you open the bottle, but it’s part of what sits behind a consistent product. [6, 8]

Explore the NOW Foods range →

Nordic Naturals: results you can look up

Nordic Naturals lets you enter the batch, or lot, number from your bottle to look up its test results. The report is called a Certificate of Analysis. It includes checks on nutrient amounts, unwanted substances such as heavy metals, and the freshness of the oil. [5, 7]

These checks help you understand what’s in the bottle. It’s also worth looking at the evidence behind the benefits a brand describes, as product testing and research into health benefits answer different questions.

Your supplement questions answered

Are additives automatically a bad thing?

No. Some help a product keep well or help its ingredients mix. In the EU, food additives must be authorised for use in the relevant type of food, including supplements, and used within the permitted conditions. Their safety is assessed as part of that process. Still check the full list for anything you need to avoid, including allergens. [1]

Does an unfamiliar name mean an ingredient is artificial?

No. For example, ascorbic acid is simply the name for vitamin C. Citric acid also occurs naturally in citrus fruits. The name alone doesn’t tell you how an ingredient was produced. An unfamiliar name is a reason to look something up, rather than automatically rule it out.

Is a higher strength always better?

It can be tempting to choose the highest strength. But the right amount depends on the nutrient and your needs. Check how much the daily serving provides and follow the directions. If you’re unsure which strength to choose, a pharmacist or other healthcare professional can help.

Are powders better than capsules?

Either could suit you. Check the ingredients and amount per serving, then think about how you prefer to take it. A powder needs measuring and mixing. A capsule gives you a ready-measured amount. Choose something you find easy to use.

Is a more expensive supplement always better?

The price tag is only one part of the picture. Look at what each daily serving provides, the testing behind the product, and how long the pack lasts. That gives you a more useful comparison than bottle price alone.

A quick check before you choose

• What is the main ingredient, and which form is used?
• How much does the recommended daily serving provide?
• What are the other ingredients there to do?
• How does the brand check its products?
• Does the format suit my routine and dietary needs?

There’s a lot of choice when it comes to supplements, and it helps to know what you’re looking at. At Vytalise, quality and clear information matter to us. That’s why we stock brands such as NOW Foods and Nordic Naturals, whose approach to testing you can explore for yourself. Our aim is to help you choose your everyday essentials with a little more confidence, right down to the details on the back of the bottle.

Explore vitamins and supplements at Vytalise →

Food supplements should not be used as a substitute for a varied, balanced diet and a healthy lifestyle. Follow the directions on your product and do not exceed the recommended daily dose.