Supplement Label Checklist
What Is the Supplement Label Checklist?
Our Supplement Label Checklist, a simple visual tool designed to help you make informed decisions about dietary supplements. It highlights key things to look for on the label so you can assess the quality, safety, and effectiveness of a product before using it.
Everyone wants to stay at the top of their health, and we believe they absolutely should. But with so much information out there, it’s hard to know what’s actually right for you. Supplements can be a great way to get nutrients your diet might lack, but it’s just as important to pick the right one.
How can you tell if a supplement is actually good for you? The truth is, supplements can vary a lot in terms of ingredients, manufacturing quality, and scientific backing.
That’s why we created this checklist. It helps you
Avoid ineffective or unsafe products
Make science-backed, health-first decisions
Check claims critically and confidently
Spot red flags before it’s too late
Stay aligned with evidence-based wellness
It also gives clear pointers on what to check on the label so you’re not just guessing.
When to Use the Supplement Label Checklist?
Before buying any supplement .
While reviewing a current supplement you’re using.
When comparing different brands or products.
What to Check and Why It Matters?
1. Serving size
What you're looking at: The amount of the supplement defined by the manufacturer as one dose. For example, 1 capsule, 2 scoops, or 5 ml. Also note how many servings are needed per day.
Why is it important: This defines how much of each nutrient you’re actually consuming. Misleading serving sizes can make a supplement seem more potent or more affordable than it really is.
2. Ingredients
What you're looking at: A list of all components in the supplement, including active ingredients and fillers.
Why is it important: This ensures transparency. You know exactly what and how much you're consuming. For minerals, check both the compound (e.g., magnesium citrate) and the elemental amount (e.g., magnesium 100 mg). Avoid proprietary blends that don’t tell you exact doses
3. Upper limit (UL)
What you're looking at: The maximum level of daily nutrient intake that is likely to pose no risk of adverse effects. Unless otherwise specified, the UL represents total intake from food, water, and supplements.1
Why is it important: To ensure you stay under the Upper Limit. Take caution, as the amounts may be listed per capsule or tablet, but the serving size or daily dose could exceed one unit.
4. % RDA (Recommended Dietary Allowance)
What you're looking at: RDA is the average daily level of intake sufficient to meet the nutrient requirements of nearly all (97–98%) healthy individuals; often used to plan nutritionally adequate diets for individuals.2 The %RDA—which shows how much of a nutrient is present relative to the recommended amount, should be accurately listed on supplement labels, along with the source of the RDA used.
Why is it important: Helps gauge how much of your daily requirement is being met. Extremely high %RDA values can indicate overdosing, while very low values may render the supplement ineffective.
Berry Perspective
"A lot of labels talk loud but say very little. That’s where the checklist comes in. It’ll help you spot what’s missing, what’s misleading, and what’s actually useful—so you can choose based on real knowledge, not guesswork."
What to Do Next?
Start with what you have. Grab your current supplements and go through the list.
Be critical. If something isn’t clearly listed—serving size, exact ingredients, %RDA—ask why.
Compare brands. Use the checklist as your filter. If a product doesn’t meet the basics, it’s not worth your trust.
For RDA and Upper Limit references, you could use the following sites:
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