Read the label.
Then make the choice.

The amounts in the facts panel are usually per serving, not per capsule. Divide the number of capsules in the bottle by capsules per serving to find how many servings you are buying.

Compare the same named ingredient and units. The weight of a compound or blend is not necessarily the amount of the nutrient it supplies. For magnesium, use the declared magnesium amount, not the weight of magnesium glycinate. For fish oil, check EPA and DHA amounts rather than total fish oil.

mg and micrograms are different: 1 mg = 1,000 micrograms. IU conversions depend on the vitamin; there is no universal IU-to-mg conversion. Add up overlapping ingredients across products. A high % Daily Value or % NRV does not prove a better health outcome.

A proprietary blend may give a total amount without stating each ingredient amount. If the relevant ingredient is not quantified, you cannot calculate its cost or compare its dose with research. Treat this as missing information.

If a bottle displays a testing or certification mark, look up the exact product in that organisation’s own directory. Check what the certification covers. Testing for contaminants or label accuracy does not establish that the product treats a condition.

Check allergens, cautions, expiry, and storage directions. Medicines, pregnancy, surgery, and kidney or liver disease can change what is appropriate. A label, a score, or this checklist cannot rule out interactions. Bring the full label and your medicine list to a pharmacist or clinician.