Supplements

Dietary supplements are a parent category that gathers several sections: from vitamins and minerals, through fatty acids and probiotics, to adaptogens, vitality mushrooms, and products for active individuals. Below we suggest where to look for what, how forms differ, and how to read serving sizes, NRV, and extracts on the label.

Sections of the Supplements Category

You will find individual nutrients in the sections Vitamins, Minerals, Fatty Acids, Probiotics, and Collagen. Products for active individuals are located in the sections Creatine, Proteins, and Electrolytes.

Plant and mushroom raw materials have sections Adaptogens, Ayurveda, Plant Extracts, and Vitality Mushrooms. We have gathered mixtures of several ingredients in the section Complexes, and single compounds, such as coenzyme Q10, in the section Active Ingredients.

Separate sections are dedicated to products for children and products for animals. The sections Capsules, Drops, and Spray group selected products by form, while Pouches are sachets placed under the lip.

Capsules, Drops, Powders, and Pouches

A capsule has a factory-measured serving and has no taste. Magnesium Simag MONO contains 90 capsules with a serving of 2 capsules daily, while Body D3+ has 60 capsules with the same serving.

Drops and liquids allow you to change the serving by drops. Adaptogens Aura Care have 15 ml, which according to the manufacturer is about 400 drops, while the extract Divine Lion’s Mane has 50 ml and a serving of 1.5 ml, which is about 30 drops.

Powder is measured with a scoop and dissolved in water. Mushroom Creatine by Sport Armour weighs 558 g and is divided into 60 servings of 9.3 g each. Caffeine pouches Poucher are placed under the upper lip, with 20 sachets in a package, exclusively for adults and a maximum of 2 pieces daily.

How Long Does a Package Last

You can calculate the number of days from two numbers on the label: pieces in the package and daily servings. Magnesium Simag MONO lasts for 45 days, while Chromium MONO and Folic Acid MONO, with one capsule daily from 90 capsules, last for 90 days.

Body D3+ has 60 capsules, but the serving is two capsules, so the package lasts for 30 days. Omega-3 & Vitamin D3 Complex capsules contain 90 capsules, which means 45 daily servings. When comparing two products, compare the number of days, not the number of pieces.

Compound, Element, and NRV Percentage

Minerals are given as a compound and as an element. In Magnesium Chelate Aura Care, 1100 mg of magnesium diglycinate per serving provides 205 mg of magnesium, which is 55% NRV, while Magnesium Simag MONO directly provides 375 mg of magnesium. Compare element to element.

The same goes for creatine: in Mushroom Creatine, 5000 mg of monohydrate is 4400 mg of pure creatine. In fish oils, EPA and DHA are counted, not the mass of the oil. Body Omega 3+ has 1000 mg of oil, including 500 mg of EPA and 250 mg of DHA.

NRV is the nutrient reference value for adults. Folic Acid MONO has 600 µg, which is 300% NRV, Chromium MONO has 200 µg, which is 500% NRV, and Body D3+ has 4000 IU of vitamin D3, which is 2000% NRV. With such high values, sum the same ingredient from all products.

Extracts and Unusual Units

When it comes to extracts, check the standardization, amount per serving, and carrier. Divine Lion’s Mane is a 10:1 extract from the fruiting bodies of Hericium erinaceus, 1500 mg per serving of 1.5 ml, and the carrier is ethanol. Aura Care Adaptogens Mindfulness is an oil macerate, where the serving contains 153.75 mg of lemon balm, 150 mg of ashwagandha and valerian, and 75 mg of passionflower.

Also check what the number in the name refers to. In Poucher pouches, 333 mg refers to caffeine per gram of product, not per sachet. How to read the ingredient table step by step is described in our post how to read a dietary supplement label.

Dietary Supplements: What Else to Check Before Choosing

Check the coating and additives. Omega-3 & Vitamin D3 Complex capsules have a coating made of animal gelatin, so they are not vegan, and powders and gummies may be sweetened. Also check the form of the ingredient: Body Omega 3+ contains fish oil in the form of ethyl ester, while Chromium MONO is chromium picolinate.

Finally, read the warnings: intended for adults, information for pregnant and breastfeeding women, and a recommendation not to exceed the daily serving. If you are on regular medication, consult the supplement with your doctor.

Frequently Asked Questions

How to Find the Right Section?

Look for what is to be the main ingredient. Vitamins, minerals, fatty acids, and probiotics have their own sections, plant raw materials are in the sections Adaptogens, Ayurveda, Plant Extracts, and Vitality Mushrooms, while mixtures are in the section Complexes. Separate sections also exist for products for children and for animals.

Why is the amount of magnesium less than the amount of the compound?

Because the compound weighs more than the element itself, and the label provides the mineral as a compound and as an element. In Magnesium Chelate Aura Care, 1100 mg of magnesium diglycinate per serving gives 205 mg of magnesium, which is 55% NRV. For comparisons, use the amount of the element and the percentage of NRV.

What does NRV above one hundred percent mean?

That the serving provides more than the nutrient reference value for adults. For example, Folic Acid MONO has 600 µg, which is 300% NRV, and Chromium MONO has 200 µg, which is 500% NRV. If you take several products with the same ingredient, sum their amounts from the labels.

How to calculate how many days a package will last?

Divide the number of pieces by the daily serving. Body D3+ has 60 capsules and a serving of two capsules, so it lasts for 30 days, while Chromium MONO with 90 capsules taken one daily lasts for 90 days. When comparing two products, compare the number of days, not just the pieces.

What does 333 mg in the name of Poucher pouches mean?

This is the amount of caffeine per gram of product, not in one sachet, so when comparing products, check what the number in the name refers to. Do not consume pouches with other products that are sources of caffeine. The package contains 20 sachets, and the manufacturer states a maximum of 2 pieces daily, exclusively for adults.