How to choose a high-quality supplement

A supplement label tells you far more than the front-of-pack claim. Before you buy, work through five checks.

1. Read the full ingredient panel. A quality product declares every active ingredient with its exact form and amount per serving — not a "proprietary blend". Vague blends make it impossible to know whether a nutrient is present at a meaningful dose.

2. Look at the nutrient form. Forms differ in absorption and tolerability. Magnesium glycinate behaves differently from magnesium oxide; folate as methylfolate differs from folic acid. A transparent brand names the form.

3. Check the additives. Fillers, anti-caking agents, artificial colours and sweeteners are not automatically harmful, but a shorter list is easier to assess — and matters more for children with sensory sensitivities or additive reactions.

4. Ask who tested it. In-house testing is normal. Independent, third-party batch testing is better, and the best brands publish a certificate of analysis for the batch you can find on your bottle.

5. Match the product to the person. The highest-scoring product in a category is not automatically right for your family. Age, existing medication, diagnosed deficiencies and dietary pattern all change the answer — discuss it with your clinician.