Let’s be honest, supplement labels can feel like a minefield. Milligrams here, percentages there, and a long list of ingredients you’ve never heard of. But with a few simple tips, you can cut through the clutter and actually understand what you're putting in your body.

Here’s how to read a supplement label like a pro, and what to look out for (or avoid).

1. Start with the “Active Ingredients”

This is where the magic happens. These are the nutrients or compounds intended to deliver the benefit - like curcumin extract in our TURMERIC [blend] or Vitamin D3 + K2 in ADVANCE-D.

What to check:

• The form of the ingredient (e.g. curcumin extract 95% vs just turmeric powder) — quality matters.

• The amount per serving — but remember: more isn’t always better (especially if it’s not well absorbed).

2. Don’t Be Fooled by Big Numbers Alone

Some products shout about having “3000mg of turmeric!” — but that doesn’t mean your body can use all of it. Without proper delivery (like black pepper or MCT oil), most of it will pass right through you.

We always say: it’s not about what goes in - it’s about what your body can actually use.

3. Check for Supporting Ingredients

Good formulations often include ingredients that help with absorption or stability like:

• Black pepper extract (piperine) to boost curcumin uptake

• MCT oil to help fat-soluble compounds like curcumin move into the bloodstream

• Vitamin C to enhance iron or collagen absorption

These are signs the product has been thoughtfully formulated.

4. Skip the Fillers, Fluff, and Flow Agents

Look out for ingredients that are just there to help the machines, not your body. Common ones include:

• Magnesium stearate

• Titanium dioxide

• Artificial colours or flavours

At Nature Squared, we keep things clean — no unnecessary binders or additives.

5. Ignore “Proprietary Blends” (Most of the Time)

If a label hides ingredients behind a vague blend name without exact quantities, that’s a red flag. It’s often a way to bulk out a formula without showing how much of anything is actually in it.

6. Check Serving Size & Dosage

Some brands make a product look high-strength — but only if you take 6 capsules a day. Always check the serving size and whether the listed amounts are for one capsule or the full dose.

7. Know Your Certifications

Bonus points for:

• Vegan or vegetarian capsules (we use plant-based HPMC capsules across our range)

• No GMO / no gluten / no artificial additives

• UK-made or manufactured to GMP standards

Final Thought

Reading a supplement label shouldn’t feel like decoding a mystery. A good brand will make it easy to understand what you're taking and why.

At Nature Squared, we’re big believers in:

• Transparent labelling

• Clean, purposeful formulations

• No filler, no fluff - just high-quality, bioavailable ingredients

Because when you know what to look for, choosing the right supplement becomes simple.

Feel better naturally.
Explore our blends