Supplement buying guides for lifters

The five things to read on any UK supplement label

First, the serving size: per capsule and per serving are different numbers and brands know which one looks better on the front. Second, the amount of the active ingredient per serving, which for minerals means the elemental line, not the compound weight. Third, the %NRV, the share of the nutrient reference value used on UK labels; 15% is the threshold at which a nutrient can carry its authorised claims, and 100% is the labelling reference, not a maximum. Fourth, the ingredients line, in descending order of weight, which tells you what is actually in the capsule. Fifth, the company name and address, which under the Food Supplements Regulations 2003 makes someone accountable.

Cost per day, the only fair price

Price divided by servings, where servings is capsules per bottle divided by capsules per serving. A £19.99 bottle of 180 capsules at 2 a day is 90 servings and 22p a day. A £9.99 bottle of 60 capsules at 3 a day is 20 servings and 50p a day. The cheaper bottle is the dearer product. Do this before reading a single review.

Testing, GMP and claims in plain terms

Food supplements are regulated as foods in the UK, so nothing is checked before sale; testing is something a brand chooses to do and show. A shown panel for heavy metals and microbiology, per batch, is the standard to look for. GMP means the manufacturer works to a recognised quality system; BRC is a food safety certification on top. Health claims are only allowed from the Great Britain register of authorised claims: magnesium contributes to normal muscle function, vitamin C to normal collagen formation, EPA and DHA to the normal function of the heart at 250mg a day. A label that goes beyond that register is telling you about the company, not the ingredient.