Decoding Supplement Labels: A Midlife Woman’s Guide

Standing in front of a supplement shelf can feel overwhelming. Shiny labels, long ingredient lists, and marketing buzzwords, how do you know what’s worth your time and money? This guide breaks down how to read supplement labels like a pro. 

What Every Label Must Show (Legally) 

• Name of the product (clearly stating “food supplement”) 

• List of ingredients (in descending order of weight) 

• Recommended daily dose 

• Warnings (e.g. “not a substitute for a varied diet”) 

• Company name and address 

• Best before date / batch number 

Red Flags to Watch Out For 

• Words like cure, treat, prevent — not permitted for supplements 

• “Secret blend” or “proprietary formula” with no clear dosages

• No contact details or vague sourcing info 

• Mega-doses beyond safe upper limits 

Decoding Common Claims 

• “Contributes to normal bone health” → ✅ permitted health claim 

• “Reduces hot flushes” → ❌ medicinal claim, not permitted 

• “Clinically proven” → ⚠️ only meaningful if linked to peer-reviewed studies, not vague marketing 

Bonus Tip: Quality Marks to Look For 

• Third-party testing / Informed Sport accreditation 

• Traditional Herbal Registration (THR) for certain botanicals 

• Vegan/vegetarian certification (if relevant) 

Empowered choices start with label literacy. A good supplement should be transparent, legal, and evidence-informed nothing hidden, nothing over-promised.