💡 Quick Answer
On any supplement sold in India, check five things: the FSSAI logo and 14-digit licence number, the category ("Health Supplement" or "Nutraceutical") with the "NOT FOR MEDICINAL USE" statement, the serving size in grams, the full nutrient or amino acid table, and the manufacturer or importer details with batch and best-before date.
- Health supplements and nutraceuticals are regulated by FSSAI under the 2016 nutraceutical regulations, not as medicines.
- You can verify a licence number on FSSAI's public licence search (FoSCoS).
- An FSSAI licence shows the business is registered; it is not proof each batch was tested.
- Claims to cure, treat or prevent a disease are not allowed on these products.
Supplement labels in India are crowded with marketing: "lab-tested", "100% authentic", "clinically proven", "ultra-premium". The useful information is in the smaller print. This guide walks through a supplement label line by line, using a protein powder as the main example, so you can check any tub, capsule bottle or sachet in a couple of minutes.
Step 1: Find the FSSAI details
Protein powders, creatine, vitamins, fish oil and similar products are regulated by the Food Safety and Standards Authority of India (FSSAI) under the Food Safety and Standards (Health Supplements, Nutraceuticals, Food for Special Dietary Use, Food for Special Medical Purpose, Functional Food and Novel Food) Regulations, 2016. Look for:
- FSSAI logo with a 14-digit licence number. Imported products must also show the importer's name, address and FSSAI licence.
- Category name: the label should state what the product is, such as "Health Supplement" or "Nutraceutical".
- "NOT FOR MEDICINAL USE" printed prominently.
- Veg or non-veg symbol: green dot in a green square for vegetarian, brown for non-vegetarian.
When people talk about a "nutraceutical licence", they mean an FSSAI food business licence that covers the health supplement or nutraceutical product category. These products do not need a drug licence, and they are not approved as medicines.
Tip: you can check whether a licence number is valid on FSSAI's FoSCoS portal (foscos.fssai.gov.in) using its licence/registration search. If the number does not exist, or belongs to an unrelated business, walk away.
Remember that an FSSAI licence means the business is registered and must follow the rules. It does not mean FSSAI has tested the specific tub in your hand.
Step 2: Check the serving size
Every number on the nutrition panel depends on serving size. Two protein powders can both say "24 g protein per serving" while one uses a 30 g scoop and the other a 40 g scoop. Always:
- Find the serving size in grams, not just "1 scoop".
- Work out protein as a percentage of the serving: protein ÷ serving × 100. Whey concentrate should be about 70–80%, isolate about 85–90%+.
- Check the number of servings per pack and use it to work out price per 25 g of protein.
Step 3: Read the ingredient list in order
Ingredients are listed in descending order by weight. For a whey protein, whey protein concentrate or isolate should be first. Be cautious if you see:
- Maltodextrin, sugar or "complex carbohydrate" near the top: the product is closer to a mass gainer.
- Glycine, taurine, glutamine or "amino blend" listed with the protein: possible amino spiking (see below).
- "Proprietary blend" without amounts: you cannot tell how much of each ingredient you are getting.
- Thickeners and creamers (such as gums or non-dairy creamer) high in the list in a product sold as pure protein.
Step 4: Look at the nutrition table and amino acid profile
| Line | What a good whey label shows | Red flag |
|---|---|---|
| Protein | 22–27 g per 30–35 g serving | Under 20 g in a large scoop |
| Total carbohydrates / sugar | Under about 3–5 g; sugar low | High sugar in a "lean" whey |
| Fat | 1–3 g for concentrate, under 1 g for isolate | Unusually high fat |
| Amino acid profile | Full profile; leucine about 2.5 g per 25 g protein | Missing, or only BCAAs shown |
| Sodium | Usually under about 150 mg | Very high sodium with no explanation |
What is amino spiking?
Many basic protein tests measure nitrogen, not actual protein. Cheap amino acids such as glycine and taurine contain nitrogen, so adding them makes a product look higher in protein than it really is. Real whey has a characteristic amino acid profile, so a full profile on the label, and a lab report that matches it, is your protection.
Step 5: Manufacturer, batch and dates
- Manufacturer (and marketer, if different) name and full address.
- Batch or lot number, manufacturing date and best-before or expiry date.
- Imported products: importer details, often on an Indian sticker over the original label.
- Customer care contact.
Use the batch number to find the matching lab report on the brand's website, if one is published.
Step 6: Read the claims critically
Under FSSAI rules, health supplements cannot claim to cure, treat or prevent diseases. Be wary of:
- "Cures joint pain", "reverses diabetes", "treats PCOS" or "boosts testosterone by 300%".
- "Clinically proven" with no study named.
- "Lab-tested" with no report, lab name or batch number.
- Before-and-after photos as evidence.
Legitimate labels also carry usage warnings, for example that the product is not for children or pregnant women, or "Do not exceed the recommended daily usage". Read them.
Step 7: Look for independent testing and authenticity proof
- Third-party test report: from an independent (ideally NABL-accredited) lab, covering protein content, amino profile and heavy metals, matched to your batch.
- Independent programmes: some brands publish results from outside testers such as Labdoor or Trustified.
- Authenticity codes: scratch codes or QR codes that verify the tub on the brand website.
- Seller: brand website, authorised marketplace store or known retailer.
Quick label checklist by product
| Product | Key label checks |
|---|---|
| Whey protein | Protein % of scoop, amino profile, sugar, lab report. See best protein powder. |
| Creatine | Single ingredient (creatine monohydrate), grams per serving, purity test. See best creatine. |
| Pre workout | Caffeine per serving, no proprietary blend, no DMAA or DMHA. See best pre workout. |
| Magnesium and minerals | Elemental amount (not compound weight) per serving. |
| Electrolytes | Sodium per serving, sugar; real ORS states the WHO formula. |
If you have a health condition such as diabetes, thyroid disease or kidney disease, or take regular medication, talk to your doctor or dietitian before adding supplements.
Frequently Asked Questions
How do I check if an FSSAI licence number is real?
Search the 14-digit number on FSSAI's FoSCoS portal under the licence or registration search. The business name and address should match the label.
What is the difference between a health supplement and a nutraceutical in India?
Both fall under FSSAI's 2016 nutraceutical regulations. Health supplements concentrate nutrients such as protein, vitamins or minerals; nutraceuticals contain bioactive ingredients such as plant extracts. Neither may claim to treat disease.
Does FSSAI approval mean a supplement is tested?
No. An FSSAI licence means the business is registered and must follow the rules. Batch testing proof comes from an independent lab report.
What does NOT FOR MEDICINAL USE mean?
It is a mandatory statement on health supplements and nutraceuticals in India. It means the product is a food supplement, not a medicine, and cannot claim to cure or treat disease.
How can I spot amino spiking on a label?
Look for glycine, taurine, glutamine or an amino blend listed next to the protein, a missing amino acid profile, or leucine much lower than about 2.5 g per 25 g of protein.
Set your targets with the free calorie and macro calculator, then build a day of meals with the meal plan generator.