Choosing well
Per capsule or per daily dose? Why the big number on the front tells you little
AI-generatedThe front of a pack shows the number that looks best. The back shows the number that counts. Sometimes there's a factor of three between them.
This isn't always done with bad intentions – but some sellers exploit it deliberately. If you know what to look for, you'll spot the difference in ten seconds.
The most important question: per what?
An amount without a reference unit is worthless. On labels you'll come across four different ones:
- per capsule or per tablet – the smallest unit
- per daily portion – can mean one, two or three units
- per portion – for powders often one stick, but sometimes half a stick
- per 100 g – a calculated figure that nobody actually takes
The same formula produces completely different numbers depending on the reference unit. When you compare two products, both figures must be based on the same unit. Otherwise you're not comparing anything.
The classic: a daily portion made up of several units
"1000 mg per daily portion" sounds clear. If the small print then says "Directions: 3 capsules daily", one capsule contains a third of that.
This has two consequences. First, compared with a one-capsule product, the product isn't stronger but equally strong. Second, the pack runs out three times faster than you'd think.
Work out how long the pack lasts
This calculation takes five seconds and often completely changes how you see a price:
Units in the pack ÷ units per day = days
60 capsules sounds like two months. At three capsules a day, it's 20 days. Divide the pack price by these days and you have the price per day – the only number that lets you compare two products honestly.
The percentage is your friend
Next to the amount there's usually a percentage, abbreviated NRV: the share of the nutrient reference value. It's defined the same way for all manufacturers and is therefore the most honest yardstick for comparison. If one product provides 100% NRV and another 300%, you immediately know where you stand – without having to do any maths.
More isn't automatically better. Many nutrients have maximum levels, and the recommended daily dose on the pack remains decisive.
The "per 100 g" trap
For powders, sticks and effervescent tablets, the nutrition table often includes a "per 100 g" column. The numbers in it are impressively large – and practically meaningless, because nobody takes 100 g of a food supplement. This column is required by law, but for your decision only the "per portion" column is relevant.
An example from our own range
We don't exempt ourselves. The page for our vitamin B12 effervescent tablets states: 2 effervescent tablets provide 25 µg of vitamin B12. The directions are 1 tablet daily, or 2 tablets spread over the day if your requirement is increased. So if you take one tablet, you get half the stated amount.
Both are stated, both are correctly declared. Still, when you read quickly, the bigger number is what sticks – and that's exactly what this text is about. Always convert a figure to the amount you actually take.
Four questions before you buy
- What amount does the number refer to – one unit or the daily portion?
- How many units make up the daily portion?
- How many days does the pack last, and what does one day cost?
- What is the NRV percentage?
If one of these details is missing from a product page, that in itself is information.
With us, the amount, reference unit, percentage and pack contents are stated on every product page. Complete information is the condition for a product to be included in our range at all – more on this under Brands. How to read a label as a whole is explained in the article Reading labels.
Food supplements should not be used as a substitute for a varied and balanced diet and a healthy lifestyle. Do not exceed the stated recommended daily dose.