How to Read Supplement Labels

Greg Law

Greg Law

How to Read Supplement Labels

In a world filled with supplement options, ensuring you are taking the right dosage is key to achieving your health and wellness goals. This blog post is dedicated to deciphering supplement labels including turmeric, fish oil capsules, magnesium, and vitamin D, while highlighting the recommended dosages. 

Decoding Supplement Nutrition Labels

To make the most of your supplements, it’s essential to understand the label. Pay close attention to the serving size, servings per container, and the nutrient or ingredient list to ensure you’re taking the recommended dosage.  Most importantly, make sure you are taking quality ingredients as all supplements and supplement companies are not created equal.

Reading Turmeric Supplement Labels

Turmeric’s potential health benefits are well-known including anti-inflammatory and anti-oxidant properties. Look for turmeric supplements standardized to 95% curcuminoids and contains black pepper or a black pepper derivative called piperine.   Research supports 1000-1200 mg per day either taken all at once or 2-3 times throughout the day taken 30 minutes prior to any meal.

Reading Fish Oil Capsule Labels

Fish oil is praised for its omega-3 fatty acids, which support heart and brain health. Choose fish oil supplements with a recommended EPA and DHA dosage that combines to greater than 1200 mg of EPA + DHA.  Some key notes with fish oil:

  • If you are burping and it tastes like fish, you capsules are rancid.  Get rid of them.  
  • Fish oil capsules should be cold pressed  to ensure quality.
  • Be sure to store them in a cool (not cold), dark location.

Reading Magnesium Supplement Labels

Magnesium is a mineral essential for numerous physiological functions, including muscle and nerve function, bone health, and energy production. The key to experiencing these benefits is selecting the right type of magnesium supplement, whether it’s magnesium citrate or magnesium glycinate. The daily magnesium requirements is 400mg and can aid in muscle relaxation, bone strength, and overall vitality.  Click here for our full blog post about Magnesium.

Reading Vitamin D Supplement Labels

Vitamin D is a powerhouse nutrient crucial for immune function, bone health, and more.  Recommended dosage of Vitamin D is 1000-2000 IU per day. Keep in mind, our body needs Magnesium to utilize Vitamin D.  They are friends to let them hang out together.

Knowledge is Power - Read the Labels

Empower yourself with the knowledge of quality supplements by reading the supplement labels to make the best choices for your health. Whether it’s turmeric, fish oil, magnesium, or vitamin D, adhering to these guidelines allows you to maximize the benefits. By following recommended dosages, you can harness the full potential of these supplements and enhance your overall health and wellness.


For more information, check out all the work Cheryl Wardlaw did by clicking here to check out her book Taming Pain.

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