How to Read a Supplement Facts Label

By the nutrima editorial team · Last reviewed October 2026 · How we research and write

The short answer: a Supplement Facts label tells you how much of each ingredient is in one serving, not in the whole bottle. Start with the serving size, read the "Amount Per Serving" column, use % Daily Value (%DV) to compare a nutrient against a reference amount, and check the footnote to see what a symbol such as † or * means. Then read "Other ingredients", the allergen statement and the FDA disclaimer, which tells you the statements on the package were not reviewed by FDA.

In this guide

What a Supplement Facts panel is

In the United States, dietary supplements carry a "Supplement Facts" panel instead of the "Nutrition Facts" panel you see on regular food. FDA's Dietary Supplement Labeling Guide explains each required element. Besides the panel itself, a supplement label must show:

  • A statement of identity — the product name plus the words "dietary supplement".
  • Net quantity of contents — for example "60 capsules" or "8.8 oz (250 g)".
  • An ingredient list — usually titled "Other ingredients" when it follows the panel.
  • The name and place of business of the manufacturer, packer or distributor.

FDA does not approve dietary supplements before they are sold. The company that markets a product is responsible for making sure it is safe and that its label is truthful and not misleading.

Serving size and servings per container

The first line of the panel is the serving size — "1 capsule", "2 gummies", "1 scoop (10 g)", "1 dropperful (1 mL)" or "1 strip". Every number below it refers to that amount.

If the serving size is 2 capsules and the panel lists 400 mg of an ingredient, each capsule holds about 200 mg. If a bottle holds 60 capsules at 2 per serving, it holds 30 servings.

The "Suggested use" or "Directions" line should match the serving size. If it does not, ask the seller before buying.

Amount per serving

Each row of the panel names a dietary ingredient and gives its amount in one serving. Vitamins and minerals that have a Daily Value are usually listed first, in a standard order, followed by other dietary ingredients such as botanicals, amino acids or mushroom extracts.

Look for the source or form in parentheses. A label might say "Magnesium (as magnesium glycinate) 275 mg" or "Vitamin D (as cholecalciferol)". The number refers to the nutrient itself — here, the magnesium — not to the full weight of the compound it is bound to.

Botanical ingredients follow their own conventions. FDA's labeling guide says a botanical should be identified by its common or usual name, and the label must name the part of the plant used (root, leaf, seed, fruiting body and so on). An extract may also show a ratio, such as 10:1, or a standardization, such as "standardized to 50% trans-resveratrol".

% Daily Value and the † or * symbols

The % Daily Value (%DV) column compares the amount in one serving with a reference amount FDA has set for that nutrient. FDA describes Daily Values as reference amounts to consume or not to exceed each day. A few examples of current Daily Values for adults and children 4 years and older:

Nutrient Daily Value
Vitamin C 90 mg
Vitamin D 20 mcg
Vitamin A 900 mcg RAE
Folate 400 mcg DFE
Biotin 30 mcg
Calcium 1,300 mg
Iron 18 mg
Magnesium 420 mg

So a serving with 10 mcg of vitamin D shows 50% DV. A %DV over 100% is allowed and common, especially for B vitamins and vitamin D.

%DV is not a safety limit. The safety ceiling is a separate number called the Tolerable Upper Intake Level (UL), set by the National Academies and summarized in NIH Office of Dietary Supplements (ODS) fact sheets. For example, ODS lists the adult UL for vitamin D as 100 mcg (4,000 IU) per day, and the UL for magnesium from supplements as 350 mg per day for adults. Your total intake includes food and any other supplements you take.

What † or * means

Many ingredients — botanicals, mushroom extracts, amino acids, probiotics, creatine and so on — have no Daily Value. For these, the %DV column shows a symbol, usually a dagger (†) or an asterisk (*), and a footnote at the bottom of the panel explains it, typically "†Daily Value not established."

A second footnote, often marked with an asterisk, may say "Percent Daily Values are based on a 2,000 calorie diet." This appears when the panel lists calories, fat, carbohydrates or protein. Always read the footnote rather than assuming.

Units: mg, mcg, IU, mcg DFE, mcg RAE and CFU

Supplement labels mix several units, and some changed when FDA updated its label rules (manufacturers had to comply by 2020 or 2021 depending on size).

Unit What it means Where you see it
g Gram Protein, creatine, fiber, powder serving sizes
mg Milligram — one thousandth of a gram Vitamin C, magnesium, calcium, most botanicals
mcg (or µg) Microgram — one thousandth of a milligram Vitamin D, vitamin B12, biotin, vitamin K
IU International Unit, a measure of biological activity that differs by nutrient Vitamin D and vitamin E, now optional in parentheses next to the metric amount
mcg DFE Micrograms of Dietary Folate Equivalents Folate and folic acid
mcg RAE Micrograms of Retinol Activity Equivalents Vitamin A, including beta-carotene
mg alpha-tocopherol The metric unit for vitamin E Vitamin E
CFU Colony-forming units — a count of live microorganisms Probiotics

Converting the common ones

  • Vitamin D: 1 mcg = 40 IU. A softgel labeled 50 mcg contains 2,000 IU.
  • Folate: ODS explains that 1 mcg DFE equals 1 mcg of folate from food, or 0.6 mcg of folic acid taken with food. That is why a label may read "667 mcg DFE (400 mcg folic acid)". Folic acid is absorbed more readily than food folate.
  • Vitamin A: ODS gives 1 mcg RAE as equal to 1 mcg retinol, 2 mcg of beta-carotene from supplements, or 12 mcg of beta-carotene from food.

CFU on probiotic labels

Probiotic labels state live microorganisms as CFU, often in billions. ODS notes that the number of live microbes can drop over time, so a count stated "at time of manufacture" may be higher than what remains when you take it. A count stated "through the end of shelf life" or "at expiration" is the more useful figure. Good labels also name each strain by genus, species and strain code.

"Other ingredients"

Below the panel you will find "Other ingredients". This lists everything else in the product that is not a dietary ingredient in the panel, in descending order by weight. These materials give the product its shape, texture, flavor or color, or help manufacturing. Common examples:

  • Capsule shells: gelatin (from bovine or porcine sources) or hypromellose (HPMC), a plant-derived cellulose often described as a "vegetable capsule".
  • Fillers and flow agents: rice flour, microcrystalline cellulose, magnesium stearate, silicon dioxide.
  • Gummy bases: pectin or gelatin, sugars or sugar alcohols, citric acid, natural or artificial flavors, colors.
  • Powder and drink-mix ingredients: sweeteners such as stevia or sucralose, flavors, acids, anti-caking agents.
  • Liquid bases: water, glycerin or alcohol in drops and tinctures.
  • Film formers: pullulan and similar materials in oral strips.

If you avoid gelatin, added sugar, a specific sweetener or a color, this is where you will find it. Our supplement formats guide explains which of these ingredients go with which format.

Proprietary blends

A "proprietary blend" (sometimes called a complex or matrix) is a group of ingredients listed together under one name. FDA rules require the label to state the total weight of the blend and to list the ingredients in it in descending order by weight, but the label does not have to give the amount of each ingredient.

You know which ingredient is present in the largest amount, but not the exact split. If a 500 mg blend lists five ingredients, the last one could be present in a very small amount. A label with individual amounts is easier to compare against official sources.

Allergen statements and warnings

The federal food allergen labeling law (FALCPA), expanded by the FASTER Act, applies to dietary supplements. A product that contains a major food allergen must declare it, either in the ingredient list or in a "Contains:" statement right after it. FDA currently recognizes nine major food allergens:

  • Milk
  • Eggs
  • Fish
  • Crustacean shellfish
  • Tree nuts
  • Peanuts
  • Wheat
  • Soybeans
  • Sesame (added as of January 1, 2023)

For fish, shellfish and tree nuts the label must name the specific type, such as "tuna" or "almond". Whey protein and colostrum products contain milk; some omega-3 softgels contain fish.

Statements like "made in a facility that also processes…" or "may contain…" are voluntary precautionary statements. FDA guidance says they should be truthful and not misleading, but there is no federal requirement to use them, so a missing statement tells you nothing either way. If you have a serious allergy, contact the seller before buying.

Other warnings to look for

Some labels carry required or voluntary warnings. Iron-containing supplements in solid form must carry a warning that accidental overdose of iron-containing products is a leading cause of fatal poisoning in children under 6, with instructions to keep the product out of reach of children. Caffeine-containing products often state the caffeine amount per serving. Read these lines as carefully as the panel.

The FDA disclaimer and what it means

Under the Dietary Supplement Health and Education Act of 1994 (DSHEA), a supplement label may describe how a nutrient or ingredient relates to the normal structure or function of the body. These are called structure/function claims. When a label makes one, the company must notify FDA within 30 days of first marketing the product and and must print a two-sentence disclaimer. It is the same wording shown at the end of this page.

In plain terms:

  • FDA has not reviewed or approved the statements on that package.
  • The product is a dietary supplement, not a drug, and it is not meant to address a disease. Supplements are not allowed to make disease claims.
  • The disclaimer is a legal requirement. Its presence is not a sign of quality, and its absence (on a label with no structure/function claims) is not a sign of a problem.

Lot numbers and use-by dates

Most supplement packages carry a printed or stamped lot (batch) number. FDA's current good manufacturing practice rule for dietary supplements requires manufacturers to identify each batch so its records can be traced. If you have a question or need to report a problem, the lot number identifies the exact batch, so photograph it before discarding the packaging.

A use-by or expiration date is not required by federal law on dietary supplements. When a company chooses to print one, FDA has said that date should be backed by data. Dates assume the product is stored as the label directs, usually "store in a cool, dry place" and sometimes "refrigerate after opening". Heat, humidity and sunlight can shorten shelf life, which matters most for probiotics, oils and anything in a powder that can clump.

Cosmetic labels vs supplement labels

Skincare, soaps and body creams are cosmetics, not supplements, and their labels follow different FDA rules:

Label element Dietary supplement Cosmetic
Facts panel Supplement Facts panel with amounts per serving No facts panel and no amounts
Ingredient list "Other ingredients", by weight All ingredients in descending order of predominance; those at 1% or less and colors may appear in any order at the end
Ingredient names Common or usual names Standardized cosmetic ingredient names, so you may see "Aqua" or "Butyrospermum Parkii (Shea) Butter"
Contact for problems Name and place of business Under MoCRA (2022), a domestic address, phone number or electronic contact for adverse-event reports

A product that is meant to change the structure or function of the body through the skin — sunscreen is the usual example — is regulated as a drug and carries a "Drug Facts" box instead. When you shop our skincare or body and bath collections, read the full ingredient list on each product page.

Who should talk to a doctor first

NCCIH and FDA both advise talking with a health care provider before starting a supplement, and this matters most if you:

  • Are pregnant, trying to become pregnant or nursing.
  • Are under 18, or are buying for a child.
  • Take prescription or over-the-counter medicines — some supplement ingredients interact with medications.
  • Have a medical condition, or have surgery scheduled.
  • Already take other supplements and could be doubling up on the same nutrient.

Bring the bottle or a photo of the Supplement Facts panel to the appointment.

Shop by format and category

Every nutrima product page shows the full label for that product. A few places to practice reading labels:

Country of manufacture differs by product and is shown on each product page. For more reading, see our guides hub and the companion guide to capsules, gummies, powders, drops and oral strips.

Frequently asked questions

Is the amount on the label per capsule or per serving?

Per serving. Check the serving size at the top of the panel. If one serving is two capsules, divide by two to get the amount in each capsule.

Is more than 100% Daily Value too much?

Not necessarily. %DV is a reference amount, not a limit. The safety ceiling is the Tolerable Upper Intake Level, which NIH ODS lists in each nutrient fact sheet. Count food and all your supplements, and ask your doctor if unsure.

What does "Daily Value not established" mean?

It means FDA has not set a reference amount for that ingredient, so no %DV can be calculated. It is common for botanicals, mushrooms, amino acids and probiotics, and it says nothing about quality.

Can I find out the amounts inside a proprietary blend?

The label only has to show the total weight and the order of ingredients by weight. You can ask the seller, but individual amounts may not be available.

Does the FDA disclaimer mean a product is unsafe?

No. It is a legal statement required whenever a label makes a structure/function claim. It means FDA has not evaluated the statement and that the product is not a drug.

How do I contact nutrima about a label?

Email contact@nutrima.us or call +1 (334) 827-1919, Monday to Friday, 9am–5pm Mountain Time. We reply to email within one business day. Include the product name and the lot number if you have it.

Sources

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.