How to read a supplement label — dose, form, seals

When choosing a supplement, the Supplement Facts panel on the back matters far more than the big print on the front. Here is a checklist.

1. Actual amount per dose

Check whether the number is per serving or per tablet, and how many tablets make a serving. The big front number may combine several pills.

2. The "form"

The same mineral comes in different forms. Magnesium glycinate (sleep/calm), citrate (bowel), and oxide (cheap but poorly absorbed) differ. For vitamin D, D3 (cholecalciferol) raises blood levels better than D2. Check the form in parentheses.

3. Certification seals

Korea's "health functional food" mark and US third-party seals like USP and NSF are quality references. Since US products aren't pre-approved, a seal is one trust signal.

4. Country of manufacture

Check "Made in ..." first; manufacturer address and barcode are secondary. Note that raw-material origin and final manufacturing country can differ.

5. Warnings & interactions

Always read cautions for pregnancy, conditions, and medications. For example, high-dose biotin can distort lab tests (thyroid, cardiac markers), so stopping before testing is advised.