Our guides explain, in plain language, how to read a supplement or skincare label, how the different product formats compare, and what official sources such as the NIH Office of Dietary Supplements say about common ingredients. They are written by the nutrima editorial team and reviewed at least every 12 months. You can read how we research and write them in our editorial policy.
Start here: labels and formats
- How to read a Supplement Facts label: what serving size, amount per serving, % Daily Value and units such as mg, mcg, IU and CFU mean, and what a "proprietary blend" tells you and leaves out.
- Supplement formats compared: capsules, powders, gummies, liquid drops and oral strips side by side, including serving sizes, added sugars and what to check on each type of label.
Minerals and calming ingredients
- Magnesium forms guide: the difference between forms such as glycinate, citrate and oxide, how "elemental magnesium" appears on a label, and the official upper limit for magnesium from supplements.
- Sleep and relaxation ingredients: what melatonin, valerian, L-theanine, lavender and similar ingredients are, how they are listed on labels, and what NIH sources say about research and safety.
- Focus ingredients explained: an overview of ingredients such as alpha-GPC, L-theanine, caffeine and ginkgo, with what official sources say about them and who should check with a doctor first.
Protein, creatine and training
- Protein powder guide: whey isolate, whey blends and plant proteins compared, plus how to read protein per serving, ingredient lists and allergen statements.
- Creatine and workout supplements: what creatine monohydrate is, how it and other pre- and post-workout ingredients appear on labels, and the safety notes official sources give.
- Free 4-week gym plans: four simple training plans (strength, everyday energy, beginner, and recovery and mobility) that go with our routine quiz. General fitness guidance only.
Collagen, mushrooms and gut health
- Collagen guide: what hydrolyzed collagen peptides are, where they come from, and how collagen powders, creamers, gummies and strips differ on the label.
- Mushroom supplements guide: lion's mane, reishi, chaga, cordyceps and other mushrooms, the difference between fruiting body, mycelium and extracts, and what NCCIH says about the research.
- Probiotics and gut health guide: how to read strain names and CFU counts, how fiber products such as psyllium are labeled, and storage notes for live cultures.
- Apple cider vinegar and berberine: what these two popular ingredients are, the forms they come in, and the safety and medication cautions noted by official sources.
Skincare
- Face serum ingredients: niacinamide, hyaluronic acid, peptides, vitamin C and other common serum ingredients, how to read a cosmetic ingredient list, and patch-testing basics.
Browse our collections
By routine
- Daily essentials: vitamins, minerals and multi-ingredient daily formulas
- Rest and restore: melatonin, valerian and magnesium formulas, greens and reds powders, and other daily blends
- Focus and mood: formulas with ingredients such as alpha-GPC and L-theanine
- Performance: creatine, electrolyte and energy powders, BCAAs, beetroot and colostrum
- Protein: whey and plant protein powders
- Gut health: probiotics, digestive enzymes, fiber and apple cider vinegar capsules
- Metabolism: formulas with ingredients such as berberine, chromium and cinnamon
- Beauty from within: collagen and biotin products
- Mushrooms: mushroom capsules, gummies, drops, strips and powders
- Intimate wellness: herbal capsules and strips with ingredients such as black cohosh, maca and tongkat ali
Skin, body and coffee
- Skincare: face serums, toners, face oils, eye creams and moisturizers
- Hair care: scalp serums
- Body and bath: bar soaps, body scrubs, tallow and shea body creams, and a mud mask
- Coffee and tea: whole-bean, instant and pod coffees, mushroom coffees and matcha
By format
Featured
Questions about a guide?
If you spot an error or something that needs updating, email contact@nutrima.us with the subject line "Correction" and we aim to respond within one business day. For anything else, see our FAQ or contact page. Our guides are general information, not medical advice: if you are pregnant or nursing, under 18, take medication or have a medical condition, talk to your doctor before starting any supplement.
These statements have not been evaluated by the Food and Drug Administration. This product information is not intended to diagnose, treat, cure, or prevent any disease. Talk to your doctor before starting any supplement.