Nutrition Label Updates Important Changes to Sugar Fiber Vitamin D & More

Product labels answer many important questions for wellness seekers, helping us understand exactly what we are consuming and how it meets our daily nutritional needs. However, if you’ve recently examined the nutritional or supplement fact labels on certain products, you might have noticed some changes.

Between 2016 and 2019, the Food and Drug Administration (FDA) introduced new guidelines that clarify sugar and fiber content, increase the Recommended Dietary Allowance (RDA) for vitamin D, and outlined several other significant changes to product labeling.

Although these changes have been anticipated for some time, there was a grace period for implementation, with a compliance deadline of January 2020 for larger companies and January 2021 for smaller companies. Many companies, including BubbForest, began updating their labels following the initial announcement. Due to the grace period, new labels for some products are just starting to appear and will continue to emerge over the next year. Here’s what you need to know about these changes, plus a helpful visual chart from the FDA.

Total Sugars vs. Added Sugars

Previously, if a product contained sugar, the label simply indicated the total amount. For example, if a product contained 3 grams of sugar, the label would read: Sugars 3g. This system was less informative because some foods—such as fruits—naturally contain sugar. It’s beneficial to distinguish between added sugars and those occurring naturally to make choices that align with your nutritional goals.

Under the new guidelines, the label will list the total amount of sugar from all sources as “Total Sugars,” with a separate entry below it for “Added Sugars.” This change provides a clearer picture of the amount of added sugar you’re consuming compared to the sugar naturally present in the product’s ingredients.¹

Labels on single-ingredient, natural sweetener products like pure honey, pure maple syrup, and other pure syrups like agave are not required to include the phrase “Includes Added Sugars.” However, they must still display the DV percentage for added sugars. Although these natural pantry staples contain no added refined sugar, their use still contributes added sugars to your diet. The amount of added sugars these ingredients contribute will be listed on the label, accompanied by a † symbol directing the reader to smaller text clarifying that while the ingredient adds sugar to your diet, the product contains no added sugar.²

For tips on substituting refined sugar with healthier natural sweeteners or calorie-free options, check out How to Replace Sugar with Healthier Sugar Alternatives.

Redefining Dietary Fiber

Just as some foods contain natural sugars and others contain added sugars, certain foods include natural fiber while others have added fiber. Added fiber can be a naturally-occurring fiber isolated from its original source or a synthetic fiber.

In the past, nutritional labels did not differentiate between types of fiber; however, with the new guidelines, only fibers that provide proven physiological benefits are included in the total fiber count on labels. This change is beneficial for those seeking the health advantages of wholesome fiber, such as blood sugar support, gut balance, and satiety.³

The following types of fiber are now included in the total fiber count:

• Beta-glucan: a type of soluble fiber from oats
• Psyllium husk: a mostly-soluble seed husk fiber from the Plantago ovata plant
• Cellulose: an insoluble fiber from plant cell walls and vegetable fibers
• Guar gum: soluble fiber extracted from guar beans
• Pectin: soluble fiber from the cell walls of fruits and vegetables
• Locust bean gum: soluble fiber from carob seeds
• Hydroxypropylmethylcellulose: an insoluble fiber made by modifying cellulose, often used in gluten-free products

Based on the FDA’s review, the agency intends to propose that the following non-digestible carbohydrates be added to the definition of dietary fiber:

• Mixed plant cell wall fibers: fiber composed of two or more plant cell wall fibers
• Arabinoxylan: fiber from the primary and secondary plant cell walls of wood and cereal grains
• Alginate: fiber from the cell walls of brown algae
• Inulin and inulin-type fructans: fiber from chicory root, which has a prebiotic effect in the gut, helping feed beneficial gut flora
• High amylose starch (resistant starch 2): a type of starch from potatoes or cereal grains like wheat, corn, and rice barley
• Galactooligosaccharide: another type of prebiotic fiber found in beans, root vegetables, and dairy products
• Polydextrose: synthetic fiber made by combining dextrose from corn with citric acid and sugar alcohol
• Resistant maltodextrin/dextrin: a type of hydrolyzed starch from corn, wheat, or potatoes
• Cross-linked phosphorylated RS4: modified starch that can be made from a variety of plant sources, including wheat

Important Changes for Vitamin D

Vitamin D is more crucial than you might realize, and unfortunately, many people do not get enough. Without it, your body cannot absorb the calcium necessary to maintain strong bones and teeth. Vitamin D also plays a role in immune function, mood support, cell growth modulation, and more.

In 2016, the Food and Nutrition Board raised the RDA of vitamin D for most adults from 400 IU (10 mcg) to 600 IU (15 mcg) per day, and to 800 IU (20 mcg) for individuals aged 70 and above.¹

Some doctors and nutritionists still recommend higher daily intakes of vitamin D, especially for those at risk of deficiency. The Vitamin D Council, an organization dedicated to raising awareness about vitamin D, advises that average adults supplement with 5,000 IU (125 mcg) of vitamin D daily. Discuss your individual needs with your doctor.

Vitamin D Measurements: Micrograms vs. International Units

In addition, vitamin D amounts must now be listed in micrograms (mcg) on supplement facts and nutrition labels instead of international units (IU). Although IU was a widely established and recognized measurement for vitamin D, during the transition period, companies may include both mcg and IU on product labels for clarity.¹

To convert vitamin D IU to mcg, simply divide the IU number by 40 to get the equivalent mcg, or to convert mcg to IU, multiply the mcg number by 40.

Example:

1,000 IU = 25 mcg, since 1,000 ÷ 40 = 25
20 mcg = 800 IU, since 20 × 40 = 800

Did My Vitamin D Supplement Change?

If you regularly take a vitamin D supplement, during the transition you may have noticed that the daily value percentage on your usual supplement suddenly appeared lower, which might have led you to believe the product had changed.

Take a closer look at your product label to confirm, but most likely, the amount of vitamin D in the product has not changed. The same product simply fulfills a lower percentage of the RDA than before due to the increased RDA.

To learn more about vitamin D, why you need it, and how to obtain the vitamin D you need each day, read Say Hello to the Sunshine Vitamin.

Daily Value Changes for Other Nutrients

In addition to the increases in recommended daily amounts of fiber and vitamin D mentioned above, the DV for the following nutrients has changed for most adults, based on updated nutrition science research.⁴

Daily Value Increases

• Vitamin C: increased from 60 mg to 90 mg
• Vitamin K: increased from 80 mcg to 120 mcg
• Magnesium: increased from 400 mg to 420 mg
• Manganese: increased from 2 mg to 2.3 mg
• Phosphorus: increased from 1,000 mg to 1,250 mg
• Potassium: increased from 3,500 mg to 4,700 mg
• Calcium: increased from 1,000 mg to 1,300 mg

Daily Value Decreases

• Vitamin B-12: decreased from 6 mcg to 2.5 mcg
• Vitamin B-6: decreased from 2 mg to 1.7 mg
• Biotin: decreased from 300 mcg to 30 mg
• Niacin: decreased from 20 mg to 16 mg
• Chromium: decreased from 120 mcg to 35 mcg
• Chloride: decreased from 3,400 mg to 2,300 mg
• Copper: decreased from 2 mg to 0.9 mg
• Molybdenum: decreased from 75 mcg to 45 mcg
• Zinc: decreased from 15 mg to 11 mg
• Thiamin: decreased from 1.5 mg to 1.2 mg
• Riboflavin: decreased from 1.7 mg to 1.3 mg
• Pantothenic acid: decreased from 10 mg to 5 mg

Newly-Established Daily Value for Choline

Previously, no daily value had been established for choline, a nutrient recognized in 1998. Although your body produces some choline, you still need to obtain the majority from your diet. Choline is essential for various bodily processes, including cellular structure and messaging, fat metabolism, and nervous system health. It also supports vitamin B12 and folate in DNA synthesis functions.⁵

The newly-established daily value for choline is 500 mg per day. You can obtain choline from supplements or foods such as eggs (113 mg of choline per egg), beef liver (290 mg of choline per 2.4 ounces), chicken liver (222 mg of choline per 2.4 ounces), cod (249 mg per 85 grams), and more.⁵

Folic Acid Supplement Daily Value

Research indicates that 70% more folate is absorbed from folic acid supplements than from foods containing folate. Therefore, folic acid supplement labels will be updated to reflect this finding and better align with the dietary folate equivalent. A supplement providing 400 mcg of folic acid, which previously fulfilled 100% of your DV requirements, will now be labeled as fulfilling 170% of your daily requirement.⁵

Additional Labeling Changes

In addition to the changes listed above, here are some other modifications you may notice on product labels:

Calorie Updates

• Calories are now displayed more prominently, making them easier to read at a glance.
• Calories from fat are no longer listed separately on nutritional labels since some fats are considered healthy.

Nutrient Labeling Updates

• The list of vitamins and minerals of public health significance has been updated, impacting the nutrients that must be listed on a product label. For example, declarations of vitamin D and potassium are now required on product labels because the FDA believes most people do not get the recommended amounts. Vitamins A and C are no longer required to be listed since deficiencies in these vitamins are considered rare today.
• Certain reference values used to calculate the daily value percentage of nutrients have been updated to more realistically reflect commonly consumed serving sizes (see more under Serving Size Changes below).
• The footnote listing reference values for certain nutrients for 2,000 and 2,500 calorie diets has been updated. Calorie needs vary greatly among individuals, so the footnote now reads: “*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.”
• Manufacturers are now required to maintain records to support the listing of certain nutrients on labels under specified circumstances, ensuring the accuracy of declarations for dietary fiber, added sugars, vitamin E, folate and folic acid in food products.

Serving Size Changes

• The definition of a single-serving container has been updated to more realistically reflect the amount a person is likely to consume in one sitting, such as a full can of soda.
• Dual-column nutritional labels are now required for some packaging, meaning that some larger packages likely to be consumed in one sitting must include both per serving and per package nutritional information.
• Several reference amounts used by manufacturers to determine label serving sizes have been updated to more closely reflect realistic consumption—like an entire muffin versus only half or a third of a muffin.

You can find more information about these label changes and answers to frequently asked questions on the U.S. Food & Drug Administration website.

BubbForest Health Products Labels

At BubbForest, our commitment to total wellness motivates us to exceed expectations. We began updating our labels in 2017, well ahead of the required timeline. As your #1 trusted source for quality wellness products and expertise, we share this information to help you understand the changes you may have already noticed or will soon see on labels for both food products and supplements.

We have also refreshed our labels with an exciting new look and a straightforward format, making it easier than ever for you to differentiate between our premium formulas, potencies, and quickly identify how a supplement supports your health. Here's a guide to our new look below!

If you found this article helpful, you might also enjoy Don’t Let Nutrition Labels Scare You and Pack Your Pantry: How to Make a Real Food Pantry.

About Lindsey Toth, MS, RD
Registered Dietitian, BubbForest Health Products

Lindsey is a nationally-recognized registered dietitian and nutritionist with a passion for pie. She empowers individuals to take charge of their health by finding the balance between enjoyment and nourishment in food.

Her philosophy is that you should look after your body because it’s the only permanent home you have. This belief inspired her to pursue a career in nutrition and ultimately led her to BubbForest Health Products.

Sources

¹ Nutrition and Supplement Facts Labels: Questions and Answers Related to the Compliance Date, Added Sugars, and Declaration of Quantitative Amounts of Vitamins and Minerals: Guidance for Industry. U.S. Department of Health and Human Services. Food and Drug Administration. Center for Food Safety and Applied Nutrition. https://www.fda.gov/media/117402/download

² The Declaration of Added Sugars on Honey, Maple Syrup, Other Single Ingredient Sugars and Syrups, and Certain Cranberry Products: Guidance for Industry. U.S. Department of Health and Human Services. Food and Drug Administration. Center for Food Safety and Applied Nutrition. https://www.fda.gov/media/127928/download

³ The Declaration of Certain Isolated or Synthetic Non-Digestible Carbohydrates as Dietary Fiber on Nutrition and Supplement Facts Labels: Guidance for Industry. U.S. Department of Health and Human Services. Food and Drug Administration. Center for Food Safety and Applied Nutrition. https://www.fda.gov/media/113663/download

⁴ ConsumerLab.com Helps Consumers Make Sense of the FDA’s Updated Daily Values (DV) for Vitamins and Minerals. ConsumerLab.com. https://www.consumerlab.com/news/updated-daily-values-vitamins-minerals/07-27-2016/

⁵ What is Choline? Healthline. <