This is the field-guide version of the audit framework. Use it the next time you pick up a tub at the store.

Step 1: Find the active ingredients block (10 seconds)

Find the section labeled "Supplement Facts" or "Active Ingredients" on the back of the tub. If you cannot find it within 10 seconds, the label is poorly designed and probably hiding something.

Step 2: Look for the dose disclosure pattern (15 seconds)

Two options:

Disclosed (good):

L-citrulline: 6 grams
Beta-alanine: 3.2 grams
Caffeine: 200 mg

Hidden (bad):

Proprietary Energy Matrix: 1,500 mg
(containing L-citrulline, beta-alanine, caffeine, taurine, betaine, theanine)

If you see the second pattern, the doses are almost certainly below clinical thresholds. Walk away.

Step 3: Cross-check against the clinical doses (20 seconds)

Use the cheat sheet:

If the doses on the label match these numbers, you are looking at a real product. If they are 10x lower, you are looking at marketing.

Step 4: Check for batch evidence (10 seconds)

Look for a lot number printed on the bottle (usually near the expiration date) and a way to request the COA (Certificate of Analysis) for that lot. If the brand mentions "COA on request" or has a portal, that is a real operator. If neither, the quality control is opaque.

Step 5: Look for third-party testing marks (5 seconds)

Optional but valuable. Marks that mean something:

• USP Verified
• NSF Certified for Sport
• Informed Sport / Informed Choice
• GMP Certified (for the facility)

Marks that mean nothing on a supplement label:

• "Pharmaceutical grade"
• "Lab tested" (with no lab named)
• "Quality assured"
• "Premium"

The 60-second verdict

If after 60 seconds you can answer YES to:

1. The doses are disclosed
2. The doses match clinical evidence
3. A lot number is on the bottle
4. The brand publishes or shares COAs

You found an honest brand. Buy it.

If any of the four is NO, put it back.

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