How to Read Supplement Labels Like a Pro: A Beginner’s Guide

The Indian supplement market is booming — and so are misleading labels. Here’s how to become a label-reading expert in 5 minutes.

1. Check the Protein Percentage

Protein % = (Protein per serving / Serving size) x 100

24g protein in a 32g scoop = 75%. A premium isolate like Iso 100% Whey Zero delivers 92% — significantly more protein per rupee.

2. Watch for Proprietary Blends

A red flag. Ingredients listed without individual doses — could be 95% filler, 5% active ingredient. Transparent labels list every ingredient with exact doses.

3. Read the Amino Acid Profile

• Leucine: 2.5g+ per 25g protein serving
• BCAAs total: 5g+ per serving
• EAAs total: 10g+ per serving

No amino acid profile listed? Ask why they’re hiding it.

4. Spot Amino Spiking

Cheap amino acids (glycine, taurine) added to inflate protein numbers. If these appear as separate ingredients (not part of the protein), the product may be spiked.

5. Check FSSAI Certification

All supplements in India must carry an FSSAI 14-digit license number. No FSSAI = don’t buy it, regardless of brand popularity.

6. Serving Size Tricks

Some brands use 40-50g scoops to inflate per-serving numbers. Always compare protein per 30g (standard) across brands.

7. Sugar and Fillers

• Sugar: Less than 2g per serving (ideally zero)
• Carbs: Less than 5g for isolates
• Avoid: Maltodextrin, dextrose, or corn syrup solids high on the list