How to Actually Read a Supplement Label

Supplement labels look simple, but a few details change what you're actually getting. Two products can list the same milligram number and mean very different things.

First, check the serving size. If a label says '1000mg per serving' but the serving size is 2 capsules, you're getting 500mg per capsule — not 1000mg. Always divide by servings per container to know your actual per-capsule dose.

Second, watch for elemental vs. compound weight, especially with minerals like magnesium. 'Magnesium L-Threonate 2000mg' sounds huge, but most of that weight is the threonate carrier molecule — the actual elemental magnesium is a much smaller number, usually listed separately in parentheses. That's the number that matters.

Third, and most importantly: proprietary blends. If a label lists a blend name followed by a single combined milligram total for five or more ingredients, there's no way to know how much of any individual ingredient you're getting. It could be a meaningful dose of the first ingredient and a sprinkle of everything else. We list every ingredient with its own individual amount for exactly this reason — you shouldn't have to guess.

When comparing products, ignore marketing language and go straight to the supplement facts panel. That's the one part of the label that's regulated and has to be accurate.