Supplement labels are strange documents. The front is written by marketers. The back is written by lawyers. And almost everything you actually need is on the back, in six-point type, next to a percentage sign nobody explains.

Here's how to read one properly — including the bits the rules stop us from saying out loud.

%NRV is the number that matters

NRV stands for Nutrient Reference Value: a benchmark for how much of a vitamin or mineral a typical adult needs in a day. When a label says a serving provides 100% NRV of vitamin B12, that's your yardstick.

It's the single most useful figure on the pack, because it makes wildly different products comparable. Two jars can look identical from the front and deliver very different amounts. The %NRV column settles it in about four seconds.

Worth knowing: not every ingredient has an NRV. Botanicals like ashwagandha or apple cider vinegar don't have one, so you'll see a milligram figure instead. That isn't a red flag — there's simply no official reference value to measure them against.

Why the wording sounds oddly careful

If you've ever wondered why supplement copy reads like it's being watched — it is. In Great Britain, only claims on the official register may be used, and each is tied to specific wording and specific conditions about how much of the nutrient the product contains.

So a brand may say vitamin B6 "contributes to the reduction of tiredness and fatigue", because that phrasing is authorised. It may not say a product cures, treats or fixes anything. Those aren't stylistic choices; they're the law.

This is genuinely useful information for a shopper. If you see a supplement promising to cure something, banish stress or guarantee an outcome, you're not looking at a bolder brand. You're looking at one that isn't following the rules — and the Advertising Standards Authority has been increasingly active about exactly this.

The front-of-pack phrases worth decoding

• "High strength" — not a regulated term in the way you'd hope. Check it against the %NRV rather than taking it on trust.
• "Natural" — tells you very little about quality or dose.
• "Complex" or "blend" — fine, as long as the individual amounts are broken out on the back. If they aren't, you can't tell whether an ingredient is present in a meaningful amount or as a pinch for the label.
• "Sugar free" vs "no added sugar" — not the same thing. The second can still contain sugars from other sources. Read the nutrition panel.
• "Vegan" — check the base. Gelatine turns up in gummies and capsule shells alike; pectin-based gummies avoid it.

Three things to check before you buy

Turn the jar around and look for: the serving size (a "60 gummy" jar at two per day is a month, not two), the %NRV column, and the sugar content per serving. That's it. Those three tell you more than the entire front of the pack.

Frequently asked questions

Is more than 100% NRV a problem?

Not automatically — some nutrients are routinely provided above 100% and it's perfectly normal. The sensible move is to follow the serving guidance on the pack and avoid doubling up the same nutrient across several products without checking. If you're unsure, a pharmacist can look at what you're taking.

Why doesn't ashwagandha have an NRV?

NRVs exist for vitamins and minerals. Botanical extracts aren't in that system, so they're listed by weight instead — which is why you'll see a formula pair a botanical with a vitamin that does carry authorised wording.

What does "food supplement" on the label mean?

It's the legal category. A food supplement is intended to top up your diet — not to replace food, and not to act as a medicine. The phrase is a signal that you're reading a properly labelled product.

Read ours the same way

We'd rather you checked than took our word for it. Every jar in the vitamins collection lists its %NRV breakdown, and everything is zero sugar and Vegan+ on a pectin base. Start with the Multivitamin Gummies if you want to see how a full panel reads, or the Ashwagandha Gummies for how a botanical sits alongside vitamin B6.

Then go and read the label of whatever's already in your cupboard. It's an interesting five minutes.

Food supplements should not be used as a substitute for a varied, balanced diet and a healthy lifestyle.