Reading a Supplement Label Like a Scientist

In India, health supplements and nutraceuticals are regulated under the FSSAI's Health Supplements, Nutraceuticals, and Food for Special Dietary Uses Regulations. Every compliant label must carry a clear 'Health Supplement' or 'Nutraceutical' category declaration, along with the disclaimer that the product isn't intended to diagnose, treat, cure, or prevent any disease.

The single biggest red flag to watch for is a 'proprietary blend.' This lets a brand list a combined weight for several ingredients without disclosing how much of each one is actually in the formula — which means a headline ingredient could be present in a clinically meaningless dose while cheaper fillers make up the bulk of the blend.

What a transparent label looks like: every active ingredient listed individually, with its exact dose per serving, matched against published clinical dosing ranges. If a pre-workout claims 'energy and focus' but hides its caffeine and citrulline amounts inside a blend, that's worth questioning.

Also check serving size math. A protein powder advertising '25g protein' per serving should have a scoop size that actually supports that number once you account for the other ingredients — if the total serving weight barely exceeds the protein claim, something doesn't add up.