How to Read Supplement Labels in India: A Beginner’s Guide

April 24, 2025 Nilkanth Ray

Decode Ingredients, Certifications & Claims the Right Way

Whether you're buying a multivitamin, herbal capsule, or protein powder, the supplement label can either empower you—or completely confuse you. For first-time buyers and health-conscious Indians, understanding how to read supplement labels is the first step toward safe, effective, and informed wellness.

With new products launching every day and marketing claims flying left and right, it’s important to look beyond buzzwords and check what really matters—ingredients, dosages, safety certifications, and FSSAI compliance.

Let’s simplify the process and help you shop smart with this beginner’s guide to reading supplement labels in India.

📦 1. Check the Supplement Facts Panel

This section provides the nutritional breakdown of the product. Look for:

Serving size – Number of capsules/powder per serving
Nutrient per serving – E.g., 10 mg Zinc, 500 mg Ashwagandha
%RDA – Percent of Recommended Daily Allowance based on Indian standards
Active vs inactive ingredients – Know which ones provide the benefit and which are used for stability (like capsule shells or flow agents)

📝 Tip: Avoid products that hide behind a "proprietary blend" without disclosing exact dosages.

✅ 2. Look for FSSAI License Number

In India, every supplement must be FSSAI-certified to ensure safety, label accuracy, and manufacturing hygiene.

🔍 Check for:

FSSAI License Number
GMP / ISO / HACCP certifications (for manufacturing quality)
“Vegetarian” or “Non-Vegetarian” symbols on the label

🛡️ FSSAI-certified = tested for heavy metals, shelf-life stability, and approved health claims.

🧪 3. Scan for Clean-Label Assurance

Modern Indian consumers are now demanding clean-label supplements. Look for these terms:

❌ No artificial preservatives
❌ No added sugar or salt
❌ No gluten / gelatin (if you're vegetarian or vegan)
✅ 100% plant-based / vegan / non-GMO (as per your preference)

Products like GreenOpia supplements follow these clean-label practices across the board.

⚖️ 4. Evaluate Health Claims Carefully

Supplements can support wellness but cannot cure diseases. Be cautious of labels that say:

“Instant cure”
“Treats diabetes, cancer, or infertility”
“100% guaranteed results”

✅ Approved phrases under FSSAI include:

"Supports immunity"
"Helps maintain energy"
"May aid in digestion or sleep"

📅 5. Check Manufacturing & Expiry Date

Always confirm:

Mfg. Date – Products degrade over time
Expiry / Best Before – Especially important for oil-based or probiotic supplements

Also check:

Batch Number – Useful for traceability
Storage Instructions – Some supplements must be kept in cool, dry places

🛒 6. Bonus Tip: Look for Third-Party Testing

Some premium brands go a step further by testing their products via independent third-party labs for purity, potency, and heavy metals.

This is especially important for:

Herbal extracts (like Ashwagandha, Guggul, Shatavari)
Mineral supplements (like Zinc, Iron, Magnesium)
Omega-3s or oil-based capsules

💊 Final Thoughts: Read Smart, Choose Safe

Reading supplement labels isn’t just about decoding jargon—it’s about protecting your health and your money. By knowing what to look for (and what to avoid), you become an informed consumer and choose products that actually deliver value.

Whether you're new to wellness or looking to upgrade your supplement stack, GreenOpia ensures full transparency, FSSAI certification, and ingredient-level honesty on every label.