There are thousands of supplements on the market. The label is your best tool for choosing well — but most people don't know what to look for.
Here's how to read one in under two minutes.
Start With the Serving Size
🔢 Everything on the label is calculated per serving — not per bottle.
Check how many servings are in the container. A bottle that looks generous might only last two weeks if each serving is two capsules. Always calculate cost and dose per serving, not per unit.
Active Ingredients
✅ These are the ingredients that actually do something.
Look for:
- The exact name of the compound (e.g. "Magnesium glycinate", not just "Magnesium")
- The amount per serving in mg or mcg
- The % Daily Value (DV) — though not all nutrients have an established DV
💡 The form matters. "Magnesium oxide" and "Magnesium glycinate" are very different in terms of absorption. Always check the form, not just the name.
Other Ingredients
🧪 This is where fillers, binders, and additives appear.
Common ones to be aware of:
- Magnesium stearate — a common flow agent, generally safe in small amounts
- Silicon dioxide — anti-caking agent, also generally safe
- Artificial colours or flavours — no nutritional value, worth avoiding
- Titanium dioxide — a whitener, increasingly avoided by quality brands
The shorter this list, the better.
Third-Party Testing
🔬 This is one of the most important things to look for — and most people skip it.
Supplements are not regulated the same way as medicines. A third-party certification means an independent lab has verified:
- The product contains what it says it does
- It doesn't contain harmful contaminants
- The dose is accurate
Look for logos like: NSF Certified, USP Verified, Informed Sport, or COSMOS Organic.
Expiry Date & Storage
📅 Supplements degrade over time — especially probiotics, omega-3s, and vitamin C.
Always check:
- Expiry date before buying
- Storage instructions (some need refrigeration after opening)
- Whether the packaging protects from light and moisture (amber glass or sealed foil is best)
What "Natural" and "Organic" Actually Mean
🌿 Organic — certified, meaning ingredients were grown without synthetic pesticides or fertilisers. Look for an official certification logo.
⚠️ Natural — largely unregulated. It means very little without a certification to back it up.
A Simple Checklist
Before buying any supplement, ask:
☑️ What is the exact form of the active ingredient?
☑️ What is the dose per serving?
☑️ How many servings per bottle?
☑️ Is there third-party testing?
☑️ How short is the "other ingredients" list?
☑️ Is there an official organic or quality certification?
At Só Verde
We only stock supplements from brands that meet our quality standards — transparent labelling, clean ingredients, and trusted sourcing. Browse our full supplements range at soverde.pt.
