Understanding Units of Measurement for Supplements

Dietary supplements are a convenient and effective way to ensure you are getting all the necessary nutrients your body needs to function optimally. However, understanding the labels on these supplements can be a daunting task, especially when it comes to the units of measurement. Here are the most common units of measurement frequently used on supplement labels, including milligrams (mg), International Units (IU), and micrograms (mcg or µg).

Milligrams (mg)

Milligrams are a common unit of measurement for many minerals and some vitamins. One milligram is one thousandth of a gram. For instance, an acerola cherry supplement may list its vitamin C content as 218 mg per capsule. This means that for every serving of the supplement, you are ingesting 218 milligrams of vitamin C. Note that the required intake of supplements measured in milligrams varies greatly from one nutrient to another, so it’s crucial to follow the recommended dosage.

Micrograms (mcg or µg)

Micrograms are used to measure very small amounts, like certain B vitamins and trace minerals. One microgram is one millionth of a gram. Some supplements, like Vitamin B12, are so potent that they only require microgram quantities. In some cases, you may see micrograms listed as µg, which is the scientific notation for micrograms.

International Units (IU)

International Units are typically used to measure fat-soluble vitamins, like vitamins A, D and E. Unlike other units of measurement, IU is based on the potency or biological activity of the supplement, rather than its weight. The definition of an International Unit differs from nutrient to nutrient, which can make understanding them somewhat tricky. For example, one IU of vitamin E does not equal one IU of vitamin A in terms of mass. This is why it is essential to pay attention to the IU on the supplement label.

Enzymes

Like ingredients measured in International Units, enzymes are measured by their potency or biological effects. Some less reputable manufacturers will measure the enzymes in their products using units of mass (e.g. mg or mcg). However, this does little to indicate the required dose – so steer clear of these companies. Each enzyme will have its own unit and this depends on the biologic function they serve and thus how it is measured. For example, Nattokinase is measured in FU (Fibrinolytic Units), and Protease in HUT (Haemoglobin Unit Tyrosine).

Dosages

It’s important to note the difference between the amount ‘per capsule’ and the recommended dose. The amount per capsule refers to the quantity of a specific nutrient contained in a single capsule. On the other hand, the recommended dose is the total quantity of that nutrient that you’re supposed to consume in a day. Sometimes the recommended dose may require more than one capsule. For instance, if a supplement contains 500 mg per capsule and the recommended daily dose is 1500 mg, you would need to take three capsules to reach the recommended dose. Always follow the recommended dosage instructions on the supplement label to ensure you’re consuming a safe and effective amount.

Understanding the units of measurement on supplement labels is crucial in ensuring you are taking the correct dosage. While it might seem confusing at first, knowing the difference between milligrams, International Units, and micrograms can help you make more informed decisions about your health.