How do you read a supplement facts panel?

Flip over a supplement tub and you will find a small box of numbers. It looks technical, but once you know the order, it takes about a minute to read. Let's walk through a real one: Pure3 100% Whey Protein Isolate (Chocolate), $90.

Step 1: serving size and servings per container

Every number on the panel is "per serving," so start there. Pure3 Chocolate lists a serving as 1 scoop (25 g), with approximately 28 servings per container.

Serving sizes differ from product to product. Some are one scoop, some are two scoops, some are two capsules. When you compare two products, compare them per serving, not by the biggest number on the front of the package.

Step 2: amounts and % Daily Value

Next comes the list of nutrients and their amounts. For one scoop of Pure3 Chocolate, that includes 90 calories, 1 g of total fat, 2 g of total carbohydrate, 18 g of protein, 86 mg of calcium and 50 mg of sodium.

The protein line is the one most people shop for, since whey protein isolate supplies protein that helps support muscle growth and repair after exercise.*

The % Daily Value column shows how one serving compares with a general daily reference. On this label, 18 g of protein is listed at 36% and calcium at 7%.

Some ingredients have no % Daily Value at all. The Ashwagandha label, for example, says Daily Values are not established for its ingredients. A blank there is not a missing number. It means no reference value has been set.

Step 3: other ingredients and the allergen line

"Other ingredients" lists what is in the product besides the nutrients shown above it. For Pure3 Chocolate, that is whey protein isolate, natural flavors and stevia extract (leaf). On a capsule product, it usually includes the capsule itself. The Ashwagandha panel, for example, lists a pullulan capsule.

Then check the allergen line. Pure3 Chocolate states "Contains milk." If you have an allergy, this is the first place to look.

Step 4: directions and warnings

The Pure3 directions say adults mix one scoop with 6-8 oz of water or a favorite beverage daily. The warnings say not to exceed the recommended dose, to keep it out of reach of children, and not to use it if the safety seal is damaged or missing.

The same label asks people who are pregnant, nursing, under 18 or who have a medical condition to consult a physician before use. Talk to your doctor before starting any supplement, especially if you are pregnant, nursing, under 18 or have a medical condition.

Quick questions

What if a label shows one total for a group of ingredients?

Some products list a group of ingredients under a single combined amount, so you see the total but not each ingredient's own amount. You can see this in the pre-workout matrix on Nitric Shock. We cover how to read these blends in a separate article.

Where can I see a label before I buy?

Our supplement product pages list the ingredients, serving information, directions and warnings. If a page leaves out a detail you want, ask us before you order.

Which product should I start with?

If you are not sure where to begin, try the 60-second quiz, or browse our bundles, where each product keeps its own separate label.

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.