Creatine is one of the most popular dietary supplements around but many ask the question: does creatine expire?
Like any food or nutritional supplement, creatine does have an expiration date. However, creatine tends to have a pretty lengthy shelf life.
If you are taking creatine as part of your supplement routine, you may be wondering how long it lasts, how to know when it has expired, and if expired creatine may make you sick.
This article will explain the shelf life of creatine, signs that your creatine has reached its expiration date, and ways to extend the shelf life of your creatine supplement.
Key Takeaways
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Creatine is an amino acid derivative that is a popular supplement and is consumed safely among many fitness enthusiasts.
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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.
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Your creatine may have reached its expiration date if it contains a lumpy texture, foul or off-odor, or a change in color or taste.
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To avoid clumpy or expired creatine, store it in an airtight container and in a cool, dry environment, and away from direct sunlight.
How Long Does Creatine Last?
Like many dietary supplements, most creatine products have a long shelf life that ranges from 2-3 years. With that said, some studies have found that creatine may actually last even longer than that.
Creatine monohydrate in particular may last longer than a few years if stored correctly.
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.
The stability of the creatine monohydrate molecule allows it to last much longer than other forms of creatine and continue to keep its potency even past its listed expiration date.
However, if the product is not stored correctly, the creatine monohydrate is bound to expire faster than that.
What is Creatine Monohydrate?
Creatine is an amino acid derivative made from arginine and glycine.
When it comes to creatine supplementation, creatine monohydrate is one of the most commonly used and most effective forms of creatine available.
Other forms of creatine include creatine citrate, liquid creatine, creatine salts, creatine ethyl ester, and creatine hydrochloride. These forms of creatine are composed of a creatine molecule and another compound such as hydrochloric acid or an ester group.
However, these types of creatine particularly creatine salts, are less stable and have a way shorter shelf life.
Many people who consume creatine supplements will take creatine monohydrate powder.
What Are The Benefits of Creatine Monohydrate?
Creatine monohydrate supplements are a popular sports nutrition supplement. They help maintain a consistent energy supply to your muscles cells during high intensity exercise.
Creatine supplements help increase the body's creatine stores in the muscles and therefore helps to build muscle mass.
Creatine helps to raise anabolic states and improve cell signaling, which helps build lean muscle mass when used consistently over time.
Creatine monohydrate helps provide the muscles with more energy, allowing for increased muscle growth, faster muscle recovery, and overall better athletic performance.
Does Creatine Expire or Go Bad?
Although creatine supplements have a long shelf life, they also have an expiration date. 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 your creatine supplement past its expiration date. Consuming expired creatine is unlikely to result in any negative health implications or side effects.
However, expired creatine is likely less potent and effective. As a result, some people may notice less side effects with creatine past the expiry date such as less bloating, for example.
Therefore, you may not notice the same benefits of creatine that is within its expiration period.
Additionally, creatine past the expiry date is more likely to become lumpy or develop other unfavorable characteristics that may make it unpleasant to consume.
Continuing to take your creatine supplement that has expired is up to you, however, you should be aware that it may not be as beneficial or enjoyable.
Does Creatine Expire in Certain Environments? Signs to Look For
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.
Look Out for Clumps
A common sign that it's time to toss the creatine is that you'll notice your creatine is clumpy. When the supplement is old or has been exposed to moisture, it can start to form clumps.
Be Wary of Smell
Another way to tell if your creatine is expired is that you'll notice a foul or off-odor or even a change in color. If your creatine has expired or has been stored improperly, it's possible you'll notice a weird, almost fishy smell.
If my Creatine Expired is it Safe to Consume?
While these changes such as clumps or an off smell are not harmful and likely carry the same benefits, they will make the creatine powder off-putting.
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.
How Long Does Creatine Last Past Expiration?
If you adhere to proper storage for your creatine supplement powder, your creatine should be able to last for up to two years past its expiration date.
To extend your supplement's shelf life, of course be sure to store it in an airtight container and in a cool, dry space.
However, other types of creatine such as creatine ethyl ester or liquid creatine for example would likely not last for 2 years past expiration since these types of creatine are less stable.
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.
Lumpy creatine 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, however, it may not mix as well into liquids.
Does Creatine Expire When It's Lumpy?
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.
To avoid clumping, always store your creatine with the lid on tight in a cool, dry environment, such as a pantry. Avoid keeping creatine in humid climates and in direct sunlight.
Does Creatine Expire at High Temperatures?
Even though it's ideal to store your creatine in a cool place, research finds that creatine monohydrate molecule may only begin breaking down when exposed to very high temperatures after several years.
More specifically, only when creatine is exposed to temperatures of about 140°F for four years do signs of significant degradation start to occur.
Regardless, it's best practice to store creatine in a cool place as exposure to heat over time and prolonged exposure can slowly break down the molecule and cause it to become less effective.
How to Store Creatine to Stop it From Going Bad?
The best way to avoid clumpy creatine and reductions in the potency of your creatine powder is to make sure you follow proper storage recommendations. 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 your creatine powder away from humid environments and direct sunlight. Always keep your creatine powder tightly sealed to avoid any moisture leaking into the product.
TL;DR
Does creatine expire? The simple answer is yes, creatine expires after several years or if it's improperly stored.
Creatine supplementation is popular among many athletes, 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?
