Start with your goal and diet
Before comparing brands, decide what you are solving for. More energy? Better sleep? Immune support through winter? Then consider your diet: vegans need B12, people who rarely eat oily fish benefit from omega-3, and almost everyone in a northern climate needs vitamin D in winter.
Not sure? Our 30-second quiz builds a plan from your goal, sun exposure and diet.
How to read a Supplement Facts label
- Serving size — how many capsules make one dose. A “1000 mg” claim may require three capsules.
- Amount per serving — the actual dose of each nutrient, including its form, e.g. “Magnesium (as magnesium bisglycinate)”.
- % Daily Value — how the dose compares with the recommended daily intake. Over 100% is normal for some nutrients, such as B12, because only part is absorbed.
- † (dagger) — no Daily Value has been established, which is typical for herbs and omega-3.
- Other ingredients — capsule material, fillers, colours and allergens.
Every Verda product page shows the full facts table — see B-Complex as an example.
Forms that absorb well
| Look for | Instead of |
|---|---|
| Vitamin D3 (cholecalciferol) | Vitamin D2 (ergocalciferol) |
| Magnesium bisglycinate or citrate | Magnesium oxide |
| Methylcobalamin | Cyanocobalamin |
| L-5-methylfolate | Folic acid |
| Zinc picolinate or bisglycinate | Zinc oxide |
| Omega-3 with stated EPA and DHA | “Fish oil 1000 mg” with no breakdown |
Red flags to avoid
- Proprietary blends that list ingredients without individual doses.
- Mega-doses far above the upper safe limit, especially for vitamins A, D and E and for iron.
- Unnecessary additives — artificial colours, titanium dioxide, sugar coatings.
- Miracle claims. Supplements support normal body functions; they don’t cure disease.
- No third-party testing. Reputable brands test every batch for purity and dosage.
Good starting points
If you are building your first routine, these cover the most common gaps:
D3 + K2Winter & indoor lifestyleOmega-3Rarely eat oily fishMagnesium B6Stress, sleep, trainingVitamin B12Vegan or vegetarianVitamin C + ZincCold seasonAshwagandhaBusy, stressful periods
Key takeaways
- Pick formulas for a clear goal, not because they’re trending.
- Check the serving size and the form of every nutrient.
- Avoid proprietary blends and mega-doses.
- Choose brands that test every batch independently.
This guide is general information, not medical advice. If you are pregnant, breastfeeding, taking medication or managing a health condition, talk to your doctor or pharmacist before starting any supplement.