Dietary supplements have become part of many people's daily routine. Vitamins, minerals, amino acids, fatty acids, and herbal ingredients are available in various forms, such as capsules, tablets, powders, and liquids.
However, choosing a supplement does not need to be based solely on advertising, price, or an impressive claim on the packaging.
Reading the label correctly can show you what a product actually contains, in what quantity, and in what form.
In this guide from the PHYSISWELL Journal, we examine what dietary supplements are, what ingredients they may contain, what you should look for on the label, and how you can compare different products.
What are dietary supplements?
According to EFSA, food supplements are foods that contain concentrated amounts of nutrients or other substances and are intended to supplement the normal diet. They can be sold in dosage forms, such as capsules, tablets, powders, or liquids in measured amounts.
In the European Union, dietary supplements are treated as food and are subject to a specific legislative framework. For vitamins and minerals, there are harmonized rules regarding permitted substances and their sources.
Their primary role is to supplement the diet and not to replace it.
What ingredients do dietary supplements contain?
The composition of a supplement can differ significantly from product to product.
It may include:
Vitamins
Such as vitamin C, vitamin D, B-complex vitamins, vitamin E, and others.
Minerals
Such as magnesium, zinc, calcium, iron, and other minerals.
Amino acids
Certain supplements contain individual amino acids or combinations of amino acids.
Fatty acids
For example, specific polyunsaturated fatty acids can be ingredients in supplements.
Herbal ingredients and extracts
There are also products containing plants, herbs, or extracts of plant origin.
EFSA mentions, among others, vitamins, minerals, amino acids, essential fatty acids, fiber, and various herbal or botanical extracts as ingredients one may encounter in supplements.
When can a dietary supplement be used?
The need for a supplement is not the same for everyone.
Diet, age, lifestyle, and individual needs can vary significantly. In some cases, a supplement can be used to complement the intake of specific nutrients.
However, this does not mean that everyone needs supplements or that a supplement can replace a balanced diet.
EFSA emphasizes that supplements must supplement and not replace a nutritious diet and a healthy lifestyle.
Dietary supplement or balanced diet?
The basis of nutrition remains the variety of foods and the adequate intake of nutrients through diet.
A supplement has a different role: it provides specific ingredients in a concentrated and predetermined amount.
That is why European legislation provides that the labeling of supplements must state that they should not be used as a substitute for a varied diet.
In simple terms:
Diet is the foundation. The supplement comes to complement it, when there is a reason to use it.
What to look for on a supplement label?
The label is one of the most important aspects of a supplement. Instead of looking only at the front of the packaging, it is worth examining the entire composition.
1. The active ingredients
What exactly does the product contain?
A general term like "vitamin complex" or "magnesium formula" is not enough. See what ingredients are actually included.
2. The quantity per daily dose
A very important point is the amount provided in the recommended daily dose.
European legislation provides for the declaration of quantities of nutrients or other substances with a nutritional or physiological effect, based on the recommended daily consumption.
3. The form of the ingredient
The name of an ingredient does not always tell the whole story.
For example, for magnesium, there are different forms, such as:
Magnesium Bisglycinate, Magnesium Citrate, Magnesium Oxide, etc.
If you want to better understand the differences, see our guide:
👉 [Magnesium Forms: Bisglycinate, Citrate, Oxide, and other forms]
4. Elemental magnesium
In magnesium supplements, it is particularly important to distinguish the form of the compound from the amount of elemental magnesium provided.
This is a topic worth examining when comparing different products.
5. The recommended daily dose
The label must make clear what the suggested daily amount is and include a warning not to exceed it.
6. The other ingredients
Besides the main active ingredients, also check the other ingredients in the composition, such as excipients, coatings, sweeteners, or other technological ingredients.
The additives used in supplements are also subject to European rules.
7. The warnings
Do not omit the instructions for use and the warnings on the label.
How to compare two supplements?
Two products might look similar because they contain the same basic ingredient, but differ significantly in composition.
When comparing two products, you can examine:
| What I compare | What I look at |
|---|---|
| Ingredient | What exactly it contains |
| Form | In what form it is found |
| Quantity | How much quantity is provided per daily dose |
| Elemental mineral | Where it concerns minerals, how much elemental mineral is provided |
| Excipients | What other ingredients are included |
| Daily dose | How many capsules or what amount is suggested |
| Label | Whether the information is clear and complete |
Thus, the comparison is not based only on price or package size.
What does "clean label" mean for supplements?
The term "clean label" is widely used in the food and supplement industry, but it does not in itself constitute an official European certification or a specific uniform legal standard.
That is why it is better not to rely on the term alone.
Instead, look at the actual label:
- what are the active ingredients?
- what is their quantity?
- what is their form?
- what other ingredients are included?
- is the daily dose clear?
Clear and accurate information is a fundamental principle of European legislation on food information.
Dietary supplements and magnesium
Magnesium is a good example to understand why reading the label matters.
It is not enough to just see the word "Magnesium." It is worth examining what form is used, how much elemental magnesium is provided, and what the overall composition of the product is.
In the PHYSISWELL Journal, we have analyzed separately:
👉 [Magnesium Bisglycinate: What Is It and What Are Its Benefits?]
👉 [How Much Magnesium Do We Need Per Day?]
👉 [Magnesium Forms: Bisglycinate, Citrate, Oxide, and other forms]
👉 [Vitamin B6 (P-5-P): What Is It and Why Does Its Active Form Matter?]
In this way, you can start from a general guide to supplements and subsequently delve deeper into each individual topic.
What to pay attention to before using a supplement?
Before using a supplement, read the entire label and follow the recommended daily dose.
It is not correct to assume that a larger amount is necessarily better. For some nutrients, upper intake levels have been set, while safety depends on the ingredient, the quantity, and the individual. EFSA evaluates relevant safety data and, where possible, sets upper tolerable intake levels.
Also, the labeling and advertising of supplements are not allowed to attribute properties of prevention, treatment, or cure of a human disease.
When there is a specific need, medication is taken, or there is doubt regarding the use of a supplement, it is advisable to seek the advice of a healthcare professional.
The PHYSISWELL Magnesium Bisglycinate
At PHYSISWELL, the choice of the magnesium form is a key part of our formula philosophy.
The PHYSISWELL Magnesium Bisglycinate contains magnesium in the form of Magnesium Bisglycinate and vitamin B6 in the active form of P-5-P.
The formula has been designed with an emphasis on a clear composition, clear labeling of active ingredients and the amount of elemental magnesium, as well as a clean label approach.
The magnesium in the formula is sourced from European raw materials, with an emphasis on transparency and raw material quality.
👉 Discover the PHYSISWELL Magnesium Bisglycinate formula
Conclusion
Choosing a dietary supplement does not need to be based only on advertising or price.
Careful reading of the label can help you better understand what a product contains, in what form, in what quantity, and what the recommended daily use is.
Whether it is magnesium, vitamin B6, vitamin D, or another ingredient, an informed choice starts with the right information.
Read the label. Compare the composition. See what the product actually contains.
Sources
2. European Commission – Food Supplements
3. EUR-Lex – Directive 2002/46/EC on food supplements