Creatine is one of the most popular athletic supplements around but many are unsure if it expires. Like any food or nutritional supplement, creatine does expire however, it tends to have a pretty lengthy shelf life.
If you are taking creatine, you may be wondering how long it lasts, how to know when it’s expired, and if expired creatine may make you sick. Don’t worry, we got you.
Key Takeaways
- Creatine has a lengthy shelf life of about 2-3 years but research has found, when stored properly, some types of creatine may last longer.
- Your creatine may have expired if it contains a lumpy texture, foul or off-odor, or a change in color or taste.
- To avoid clumpy or expired creatine, store it with the lid on tight in a cool, dry environment, such as a pantry.
How Long Does Creatine Last?
Most creatine products have a shelf life that ranges from 2-3 years. With that said some studies have found that it may actually last even longer than that, particularly those that are made from creatine monohydrate [1].
Creatine monohydrate is one of the most popular and well-studied forms of creatine. Compared to other athletic supplements, creatine monohydrate is very stable, even when exposed to high levels of heat.
This allows it to last a lot longer than other forms of creatine and continue to keep its potency even past its listed expiration date. However, this is only if the product is stored properly.
Does Creatine Expire or Go Bad?
Creatine can expire. While it may be well past the date listed on the product, expired creatine will likely be obvious and should be thrown out and replaced.
Can I Use Expired Creatine?
While it’s not ideal, you can safely use expired creatine. Doing so is unlikely to result in any negative health implications or side effects. However, expired creatine is not likely as potent therefore you may not notice the same benefits of creatine that is within its expiration period.
Additionally, expired creatine is more likely to become lumpy or develop other unfavorable characteristics that may make it unpleasant to consume.
Whether you wish to continue to take expired creatine powder or not is up to you however, you should be aware that it may not be as beneficial or enjoyable.
How Do I Know When My Creatine Has Expired?
Since creatine may last longer than the date listed on the label, it may be difficult to know if your creatine has expired or not. Some researchers believe creatine may be good to use for a few years following the expiration date but this depends on the type of creatine, if it includes other ingredients, and if it was stored properly.
Common signs that it’s time to toss the creatine include lumpy texture, foul or off-odor, change in color, or unusual taste. While these changes are not harmful, they will make the creatine powder off-putting and are a sign that its potency is compromised.
Luckily, creatine powder is relatively inexpensive therefore if you are having any concerns about your creatine powder becoming expired you can purchase a new container. The peace of mind may be well worth it.
Why Does Creatine Lump Up?
Creatine powder may become lumpy if it is exposed to moisture. This is a common problem for many powdered nutritional supplements.
This could be a result of creatine being expired or that it may not have been stored correctly and moisture was able to leak into the product. Lumpy creatine powder is not harmful and is likely still as potent however, it may not mix as well into liquids.
Does Lumpy Creatine Mean it Has Expired?
Lumpy creatine powder can be a sign that the product has expired but it does not automatically mean it has. Clumps in your creatine are a result of moisture getting into the product. This could be due to improper storage.
Clumpy creatine powder is not ideal but it is also not harmful. If you find lumps in your creatine you don’t need to toss it immediately (unless you want to).
To avoid clumping, always store your creatine with the lid on tight in a cool, dry environment, such as a pantry. Avoid humid climates and direct sunlight.
How to Store Creatine to Stop it From Going Bad?
The best way to avoid clumping and reductions in the potency of your creatine powder is to make sure you store it properly. While this can help to extend the shelf life of your creatine, it will still have an inevitable expiration.
Store your creatine powder in a cool, dry location. Keep away from humid environments and direct sunlight. Always keep your creatine powder tightly sealed to avoid any moisture leaking into the product.
TL;DR
Creatine is a popular athletic supplement, but like any supplement, it has an expiration date. While the shelf life of creatine powder is typically 2-3 years, some research has found some forms of creatine may be extended far beyond their shelf life when stored properly.
Expired creatine is not harmful to consume but it will lose its potency. Signs your creatine is expired include lumpy texture, foul odor, and changes in color or taste. You can extend the shelf life of your creatine by storing it tightly sealed in a cool, dry location, such as a pantry.
Also Read:
When is the Best Time to Take Creatine?
