Before buying a food supplement online in the EU, check the exact product name, ingredients and allergens, recommended daily portion, active amounts, required warnings, net quantity, responsible food business operator and any storage or use instructions. Most mandatory information must be available before checkout, not only on the delivered pack.
Practise the label check on live products
Prices include VAT for Ireland.
What must a food supplement label tell me?
- The product must be described as a food supplement and identify the categories of nutrients or other substances that characterise it.
- It must state the recommended portion for daily consumption and the amount of relevant nutrients or substances per that portion.
- It must warn not to exceed the stated daily dose, say that supplements should not replace a varied diet and say that the product should be stored out of reach of young children.
- General food rules also cover the ingredients list, emphasised allergens, net quantity, responsible food business operator and address, and storage or instructions where required.
Which information must be online before I pay?
For prepacked food sold at a distance, the mandatory food information must be available before the purchase is concluded, except the best-before or use-by date. It should appear on the selling page or through another clearly identified, free means. All mandatory particulars must still be available when the product is delivered.
A photograph can help, but it should not be the only way to access essential text. Check that the information is legible, belongs to the exact flavour and pack size, and does not conflict with the visible price, stock or product identifier.
What does % NRV mean?
NRV means nutrient reference value. Where EU reference values exist for vitamins and minerals, supplement labels express those nutrients as a percentage of the reference value as well as an amount. The percentage is a common comparison reference; it is not a personalised target and a higher percentage is not automatically a better choice.
How should I read a health claim?
An EU health claim must be authorised and used under its stated conditions. Check which nutrient or substance the wording refers to, whether the product supplies the qualifying amount and whether required context accompanies the claim. A disclaimer cannot turn a prohibited disease-treatment promise into a permitted food claim.
Are the barcode, lot and best-before date the same thing?
No. A GTIN or EAN is a commercial identifier for a particular product presentation. A lot mark connects units to a production batch, while a best-before or use-by date concerns durability or safety. These details help with identity and traceability, but a barcode does not replace mandatory ingredients, warnings or business information.
What’s the difference between serving size and daily dose?
Serving size is the amount in one scoop, capsule or sachet; daily dose is the total the label recommends you take across the day, which may mean two or three servings. Always check both — a “5 g creatine” claim on the front of a tub is meaningless until you know whether that’s per scoop or per day.
This distinction matters most with creatine and protein. The authorised EU claim “Creatine increases physical performance in successive bursts of short-term, high intensity exercise” applies at a daily intake of 3 g of creatine, so check the label’s serving size against that figure. With protein, compare the “per serving” and “per 100 g” columns — a small scoop can look high in protein, but the per-100 g figure gives the fairer picture. The claim may be used only for food which provides a daily intake of 3 g of creatine. In order to bear the claim information shall be given to the consumer that the beneficial effect is obtained with a daily intake of 3 g of creatine. The claim may be used only for foods targeting adults performing high intensity exercise. A varied, balanced diet and a healthy lifestyle are important. Follow the product’s daily portion and warnings; do not exceed the recommended intake.
What health claims are supplements actually allowed to make in the EU?
Only claims listed on the EU Register of nutrition and health claims may appear on a label, and they must be worded exactly as authorised, not paraphrased. A claim such as “Protein contributes to the maintenance of muscle mass” is legal (for a food that is at least a source of protein); anything implying a supplement treats, prevents, or cures a condition is not. The claim may be used only for food which is at least a source of protein as referred to in the claim SOURCE OF PROTEIN as listed in the Annex to Regulation (EC) No 1924/2006. A varied, balanced diet and a healthy lifestyle are important. Follow the product’s daily portion and warnings; do not exceed the recommended intake.
- “Creatine increases physical performance in successive bursts of short-term, high intensity exercise” The claim may be used only for food which provides a daily intake of 3 g of creatine. In order to bear the claim information shall be given to the consumer that the beneficial effect is obtained with a daily intake of 3 g of creatine. The claim may be used only for foods targeting adults performing high intensity exercise. A varied, balanced diet and a healthy lifestyle are important. Follow the product’s daily portion and warnings; do not exceed the recommended intake.
- “Protein contributes to a growth in muscle mass” The claim may be used only for food which is at least a source of protein as referred to in the claim SOURCE OF PROTEIN as listed in the Annex to Regulation (EC) No 1924/2006. A varied, balanced diet and a healthy lifestyle are important. Follow the product’s daily portion and warnings; do not exceed the recommended intake.
- “Protein contributes to the maintenance of muscle mass” The claim may be used only for food which is at least a source of protein as referred to in the claim SOURCE OF PROTEIN as listed in the Annex to Regulation (EC) No 1924/2006. A varied, balanced diet and a healthy lifestyle are important. Follow the product’s daily portion and warnings; do not exceed the recommended intake.
- “Protein contributes to the maintenance of normal bones” The claim may be used only for food which is at least a source of protein as referred to in the claim SOURCE OF PROTEIN as listed in the Annex to Regulation (EC) No 1924/2006. A varied, balanced diet and a healthy lifestyle are important. Follow the product’s daily portion and warnings; do not exceed the recommended intake.
- “Magnesium contributes to a reduction of tiredness and fatigue” The claim may be used only for food which is at least a source of magnesium as referred to in the claim SOURCE OF [NAME OF VITAMIN/S] AND/OR [NAME OF MINERAL/S] as listed in the Annex to Regulation (EC) No 1924/2006. A varied, balanced diet and a healthy lifestyle are important. Follow the product’s daily portion and warnings; do not exceed the recommended intake.
- “Magnesium contributes to normal muscle function” The claim may be used only for food which is at least a source of magnesium as referred to in the claim SOURCE OF [NAME OF VITAMIN/S] AND/OR [NAME OF MINERAL/S] as listed in the Annex to Regulation (EC) No 1924/2006. A varied, balanced diet and a healthy lifestyle are important. Follow the product’s daily portion and warnings; do not exceed the recommended intake.
- “Vitamin C contributes to normal collagen formation for the normal function of bones” The claim may be used only for food which is at least a source of vitamin C as referred to in the claim SOURCE OF [NAME OF VITAMIN/S] AND/OR [NAME OF MINERAL/S] as listed in the Annex to Regulation (EC) No 1924/2006. A varied, balanced diet and a healthy lifestyle are important. Follow the product’s daily portion and warnings; do not exceed the recommended intake.
- “Iron contributes to normal formation of red blood cells and haemoglobin” The claim may be used only for food which is at least a source of iron as referred to in the claim SOURCE OF [NAME OF VITAMIN/S] AND/OR [NAME OF MINERAL/S] as listed in the Annex to Regulation (EC) No 1924/2006. A varied, balanced diet and a healthy lifestyle are important. Follow the product’s daily portion and warnings; do not exceed the recommended intake.
These claims are also condition-specific: an authorised claim usually comes with a stated minimum intake, and sometimes a particular nutrient source. A vitamins and minerals or amino acid product carrying one of these claims should show the amount needed to reach that effect — if the portion falls short, the claim doesn’t really apply.
Which marketing words on supplement labels should you be sceptical of?
Front-of-pack words like “boosts”, “detoxifies”, “burns fat”, “supercharges”, or “clinically proven” are marketing language, not authorised claims — EU law only permits claims listed on the official register, worded as approved. Treat a bold front-of-pack promise as a prompt to check the small print, not as information in itself.
Words worth treating carefully include “detox”, “fat-burning”, “boosts metabolism”, “miracle”, and “clinically proven” when no study, ingredient, or dose is actually named. This applies especially in the pre-workout and weight-management categories, where the ingredient list and stated dosages usually tell a more modest story.
How do allergen warnings work on sports nutrition labels?
EU law requires 14 major allergens to be emphasised, usually in bold, wherever they appear in an ingredient list, including on supplements. In sports nutrition, milk (whey, casein), soya (lecithin, soy protein isolate), egg, and gluten-containing cereals are the ones to check most often, alongside “may contain” warnings for tree nuts from shared manufacturing lines.
If you have a diagnosed allergy or coeliac disease, the emphasised ingredient list is a legal requirement you can rely on — but “may contain” statements are precautionary, added because of shared production lines, not a test result. Whey-based protein contains milk allergens and typically some residual lactose, even in an isolate, so check isolate or plant-based options individually if lactose intolerance is a concern. Speak to a healthcare professional before trying a new product if you have a diagnosed allergy or relevant medical condition.
Frequently asked questions
These quick answers cover the questions readers most often have about supplement labels and EU rules: whether supplements are needed alongside a balanced diet, whether a higher %NRV is automatically better, and what to do if a label’s wording looks exaggerated. Each answer reflects EU food law rather than marketing claims made by any individual brand.
Do I need to take a supplement if my diet is already balanced?
Not necessarily. EU labels are legally required to state that a supplement should not replace a varied, balanced diet, and that’s accurate: whole foods provide nutrients alongside fibre and other compounds a powder doesn’t replicate. Supplements are most useful for filling a specific, identified gap — such as protein around training — rather than a blanket daily habit.
Is a higher %NRV always better?
No. Higher %NRV just means more of that nutrient per serving, not a better or safer product. Fat-soluble vitamins (A, D, E, K) and minerals like zinc or iron have tolerable upper intake levels, and combining several supplements with overlapping ingredients can push totals well past what’s needed. Add up shared nutrients across products rather than judging each label alone.
What should I do if a label seems to make an exaggerated claim?
Compare the claim’s wording against the EU Register of nutrition and health claims, or simply be sceptical of language implying a cure, prevention, or dramatic transformation. If you have a health condition, are pregnant or breastfeeding, or take medication, check with a doctor or pharmacist before starting any new supplement rather than relying on front-of-pack marketing.
One-minute pre-purchase check
- Match the product name, flavour, pack size and identifier.
- Read ingredients and emphasised allergens.
- Find the daily portion, active amounts and required warnings.
- Check the responsible food business operator and storage or use instructions.
- Confirm that price, availability and delivery information remain consistent through checkout.
The whole check takes less than a minute once you know where to look. How we keep our own product pages accurate is described in the Editorial Standards.
Apply the checklist to a specific category with How to compare whey protein products or Creatine monohydrate: what actually differs?
For amino-acid products, continue with BCAA vs EAA: what is the difference?
Sources used for this guide
- Directive 2002/46/EC on food supplements — supplement-specific name, portion, quantity and warning requirements.
- Regulation (EU) No 1169/2011 on food information to consumers — general mandatory food information, allergens and distance selling.
- European Commission: nutrition and health claims — the legal framework and EU Register.