How to read an herbal supplement label: a CalmWell walkthrough

To read an herbal supplement label, check five things: the plant and the part used, the amount per serving, the other ingredients, the directions, and the warnings. We use the CalmWell Organic Ashwagandha with Black Pepper label as the worked example.*

1. The plant and the part used

CalmWell lists organic ashwagandha (Withania somnifera) root. The Latin name tells you exactly which plant it is, and the part tells you what is in the capsule. A label that only says "ashwagandha" without a part is less specific.

2. The amount per serving

Per capsule: 650 mg organic ashwagandha root and 5 mg organic black pepper fruit. The label directs one capsule twice daily, so a day's total is 1,300 mg of ashwagandha root. Always multiply the per-capsule amount by the number of capsules you take.

3. Proprietary blends

Some labels list a blend total without the amount of each ingredient. CalmWell lists both ingredients with their amounts, so there is no undisclosed blend.

4. Other ingredients

Listed separately from the actives. Here it is a pullulan capsule. Check this line for allergens and additives.

5. Daily Values

The label states that Daily Values are not established for these ingredients. That is common for botanicals and is not a gap in the label.

6. Directions and warnings

Directions: one capsule twice daily, 20 to 30 minutes before a meal with an 8 oz (237 ml) glass of water, or as directed by a healthcare professional. Warnings: do not exceed the recommended dose; consult a physician if you are pregnant, nursing, under 18 or have a medical condition; keep out of reach of children; do not use if the safety seal is damaged or missing.

A quick checklist

1. Is the plant named in Latin, with the part used?
2. Are amounts listed per ingredient, not just per blend?
3. Did you multiply by your daily serving count?
4. Did you read the other ingredients and warnings?
5. Did you ask a healthcare professional if you take medication?

FAQ

Where can I see the full CalmWell facts?
On the CalmWell Ashwagandha product page, and in our CalmWell spotlight.

Does this tell me whether a supplement is right for me?
No. Ask a healthcare professional.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.