How to Read a Supplement Label (UK Guide)

A supplement label packs a lot into a small space: amounts in different units, percentages that look high or low, ingredient names you may not recognise, and claims that sound official. This guide walks through what each part means, so you can compare products on what is actually in them.

It is general information. It does not recommend any product, and it does not replace advice from a doctor or pharmacist.

Start With the Serving Size

Every figure on a label is "per serving", so the serving size comes first. A serving might be one gummy, two capsules or a scoop. Two products with the same amount "per serving" can be very different if one serving is one gummy and the other is four.

Also check the pack size and how many days it lasts. Divide the price by the number of servings to get the cost per day, which is a fairer comparison than the price on the bottle.

Understand the Units

Amounts appear in different units:

  • mg (milligram): one thousandth of a gram
  • µg or mcg (microgram): one thousandth of a milligram
  • IU (international unit): used for some vitamins, and the conversion depends on the vitamin

For vitamin D, 1 microgram equals 40 IU, so 1,000 IU is 25 micrograms. Be careful comparing mg and µg: a thousand-fold difference is easy to miss.

What Is an NRV?

NRV stands for Nutrient Reference Value, the amount of a vitamin or mineral used as a benchmark on labels. The percentage tells you how much of that benchmark one serving provides. For example, the NRV for vitamin C is 80mg, so a serving with 48mg of vitamin C provides 60% of the NRV.

Some things to remember:

  • A higher percentage is not automatically better. Some nutrients have upper limits, so more is not always sensible.
  • Many ingredients have no NRV, including herbs, mushrooms, collagen and most plant extracts. For those you will see an amount but no percentage, often marked "NRV not established".
  • NRVs are benchmarks for the general population, not personal targets.

A Worked Example

Here is how to read a real label. RISE Collagen Complex Gummies list a serving size of one gummy and 90 gummies per container. Per gummy they list 500mg of hydrolysed collagen (no NRV), vitamin C 48mg (60% NRV) and biotin 50µg (100% NRV).

  • Serving: one gummy a day, so a bottle lasts 90 days.
  • Cost per day: the price divided by 90.
  • Collagen: an amount but no percentage, because there is no NRV for it.
  • Vitamin C: 48mg divided by the 80mg NRV gives 60%.

Doing this on any label takes about a minute.

Extracts and Ratios

Plant and mushroom ingredients are often sold as extracts. A ratio such as 10:1 describes how much raw material went into the extract. It is a statement about manufacturing, not a measure of strength, and ratios from different suppliers are not directly comparable. Look at the amount of extract per serving, which part of the plant or mushroom was used, and how it was made.

Other Ingredients

Beyond the active ingredients, the "other ingredients" list tells you what the product is made of. In gummies, look for sweeteners and syrups, the gelling agent, acids, flavours and colours. Ingredients are listed in descending order of weight.

The gelling agent matters for diet. Gelatin comes from animals and is not suitable for vegetarians or vegans, while pectin is plant-based.

Allergens and Diet Marks

Allergens must be emphasised in the ingredients list, usually in bold. Common ones in supplements include fish (in marine collagen and fish oil), milk, soy, gluten and nuts. Terms like "vegan" and "vegetarian" are not guarantees by themselves, so check the ingredients, especially the gelling agent and the source of any collagen, vitamin D3 or omega-3.

What UK Labels Must Include

Food supplement labels in the UK are required to carry certain information, including:

  • the names of the nutrients or substances that characterise the product
  • the recommended daily serving
  • a warning not to exceed the recommended daily serving
  • a statement that supplements should not replace a varied diet
  • a statement that the product should be kept out of reach of young children

If these are missing, treat the product with caution.

Wording to Look For

Terms like "source of" and "high in" are regulated. As a general rule, a "source of" claim for a vitamin or mineral needs at least 15% of the NRV per serving, and "high" needs at least 30%. Health claims such as "contributes to normal function of the immune system" must be on the authorised list, and they apply to the nutrient, not to the whole product. Wording like "boosts", "detoxes" or "clinically proven" with no reference is a reason to look more closely.

Red Flags

  • Proprietary blends that list a total weight but no amount for each ingredient.
  • Dramatic claims about curing, treating or reversing conditions.
  • No manufacturer details, batch number or best before date.
  • Very high doses presented as a selling point.
  • No serving size or no directions.

A Quick Checklist

  • What is a serving, and how many are in the pack?
  • What is the cost per day?
  • Which ingredients have amounts, and which have an NRV?
  • Which part of the plant or mushroom, and which extract?
  • What are the other ingredients, including the gelling agent?
  • Does it suit my diet, and does it contain any allergens?
  • Are the claims on the authorised list?
  • Do I take anything else that contains the same nutrients?

Where RISE Fits

Every RISE product page lists the serving size, the full nutritional breakdown, the complete ingredients and allergens, so you can run the checklist above on our products as easily as on anyone else's. You can read more on our ingredients page, or browse the women's gummies and the full supplement range.

Frequently Asked Questions

What does NRV mean on a supplement label?
Nutrient Reference Value, a benchmark amount for a vitamin or mineral. The percentage shows how much of it one serving provides.

Why does an ingredient have no percentage?
Because there is no NRV for it. This is true of most herbs, mushrooms, collagen and plant extracts.

Is a higher percentage better?
No. Some nutrients have upper limits, and more is not necessarily better. Do not exceed the stated daily serving.

How do I convert IU to micrograms?
It depends on the vitamin. For vitamin D, 1 microgram is 40 IU.

Where do I find out if a supplement is vegan?
Check the ingredients, especially the gelling agent and the source of collagen, vitamin D3 and omega-3, and look for a clear statement from the brand.

Food supplements should not replace a varied, balanced diet and a healthy lifestyle. Do not exceed the recommended daily intake. Keep out of reach of children. If you are pregnant, breastfeeding, taking medication or have a medical condition, speak to your doctor before use.

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